WOD Thursday June 2/10




RankBibNameTeamClassResult 1
 19Andrew NEETHLING Trek World Pro Men 2:19.55   (1)
 91Gee ATHERTON Commencal Pro Men 2:20.09   (2)
 54Justin LEOV Trek World Pro Men 2:20.36   (3)
 107Steve SMITH Evil Bikes Pro Men 2:21.00   (4)
 1Sam HILL Monster En Pro Men 2:21.52   (5)
 2Brendan FAIRCLOUGH Monster En Pro Men 2:22.30   (6)
 108Luke STROBEL Evil Bikes Pro Men 2:23.83   (7)
 8Jared RANDO Giant fact Pro Men 2:25.87   (8)
 46Richie RUDE Allride Ac Pro Men 2:25.94   (9)
10  60Curtis KEENE Specialize Pro Men 2:26.20 (10)
11  3Troy BROSNAN Monster En Pro Men 2:26.25 (11)
12  9Duncan RIFFLE Giant Fact Pro Men 2:26.38 (12)
13  86Jason MEMMELAAR Giant/HBG/ Pro Men 2:27.26 (13)
14  121Hans LAMBERT Primary Tr Pro Men 2:27.41 (14)
15  11Kevin AIELLO GT Bicycle Pro Men 2:27.91 (15)
16  97Mikey SYLVESTRI Specialize Pro Men 2:27.97 (16)
17  5Logan BINGGELI KHS Bicycl Pro Men 2:28.44 (17)
18  130Matthew BEER On The Edg Pro Men 2:28.96 (18)
19  4Chris HEATH KHS Bicycl Pro Men 2:29.29 (19)
20  6Matt ZDRILUK Lapierre - Pro Men 2:30.00 (20)
21  13Geritt BEYTAGH Morewood B Pro Men 2:30.29 (21)
21  122George RYAN Jamis/Pro  Pro Men 2:30.29 (21)
23  45Dean TENNANT Dunbar Cyc Pro Men 2:30.63 (23)
24  57Jamie BILUK Cove Bikes Pro Men 2:31.00 (24)
25  36Tyler MCCAUL GT Bikes/  Pro Men 2:31.19 (25)
26  29Benoit RIOUX XPREZO-BOR Pro Men 2:31.30 (26)
27  85Ethan QUEHL Gravity Pr Pro Men 2:31.54 (27)
28  67Phillip KMETZ Pro Men 2:31.61 (28)
29  79brad BENEDICT specialize Pro Men 2:31.64 (29)
30  94leif LORENZEN Pro Men 2:31.71 (30)
31  22Cody EICHHORN Team Geron Pro Men 2:32.79 (31)
32  231Kyle SANGERS JandJ Cycle Amateur Men2:33.67 (32)
33  59Taylor ROWLANDS Pro Men 2:34.31 (33)
34  84Robin BALOOCHI DRD Tomac  Pro Men 2:35.06 (34)
35  82Kieran BENNETT DRD Tomac  Pro Men 2:36.47 (35)
36  33Mikey HADERER Corsair Bi Pro Men 2:37.18 (36)
37  114Rob FRASER Primary -  Pro Men 2:37.66 (37)


(Congrats Kyle ... "A boy amongst men" ... Kyle won the Amateur Mens downhill and slalom events at last weekends U.S Open of mountain biking)


WOD


3 Sets


10RM Deadlift
-5% for set 2
-10% for set 3


Tabata "CFK Gone Bad"


A tabata will be completed at each station - Score is total # of reps


Wall Ball
KB Swing
Push Press 
Box Jump
Rowing


Come out and celebrate Dawson's hard work last weekend at the CF regionals this Friday night at 8 PM on the Toucan Patio!

8 comments:

Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO;20g CHO
12-16% - 30g PRO; 35g CHO
Below 12% - 30g PRO; 50g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 20g CHO
8 - 12% - 40g PRO; 40g CHO
Below 8% - 40g PRO; 60g CHO

% = body fat

Eat a balanced PRO, CHO, FAT meal approx 1 hour after the post-WOD meal.

(PRO - protein; CHO - carbohydrate)

Examples of CHO @ ~10g:
1/2 banana
little more than 1/2 cup apple sauce
approx 2 oz sweet potato

Dawson said...

Great job Kyle! Keep it going!

Dawson said...

Let's not only celebrate my working hard. Everyone at CFK pushes just as hard as the next. You should all be proud of your accomplishments. So let's celebrate everyone's grit & determination! If I drank I would have a drink for each and everyone of you Friday night. But sadly I don't. Maybe Andrew can do that and I'm sure he would gladly oblige. Hahaha

Andrew said...

I accept

Sarah said...

I think Andrew has already started drinking because here at CFK we have two wednesdays a week. Screw thursdays.

Martha said...

hahaha Hilarious Sarah!

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