WOD Tuesday July 6/10


WOD


Part A


4 sets of
Deadlift X 5 (Apprx 10% Heavier than your 10RM)
rest 45 sec
Sit ups X 25
rest 45 sec


4 sets of


Pull ups X 6 (2.1.2.1)
Rest 45 sec
Man Makers X 10 (40#/25#)
Rest 45 sec

8 comments:

Dawson said...
This comment has been removed by the author.
Dawson said...
This comment has been removed by the author.
Dawson said...
This comment has been removed by the author.
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...
This comment has been removed by the author.
Dawson said...

It's always important to come to CFK well hydrated. During this hot and humid weather, however, it is vital to be well hydrated. Consider doing the following to help prevent serious medical conditions arise:

- drink fluids that contain additional electrolytes (i.e. Gatorade, Powerade) to replace what is lost during exercise through sweat
- if you follow Paleo or Primal and don't do sugar, just add a pinch of salt (preferably sea salt), or two, to your water for CFK

It is important to keep your fluids and electrolytes in check. Consuming too much water, without any electrolyte replacement, can have a negative effect and lead to further medical compliactions.

If you start to feel any cramping during this hot weather, it is strongly advised to stop activity. If you don't, very serious medical complications can develop. These complications could put you on the sidelines for quite sometime.

Let's train hard but train smart.

Sandra said...

I love todays pic, determination!

thanks Dawson for the tip.

Jen said...

Watermelon helps, too, in the hot weather...if you eat it (honest!) :)