WOD Wednesday August 11/10

Due to the constant harassment from ADRIAN HAIRD you have to show up to find out todays WOD ... and tomorrow's ... and the next days .... Please direct any complaints to Adrian himself. 

Thanks, haha

8 comments:

Ellie said...

I like the angel of death for the logo...appropriate.

Dawson said...

Post WOD fuel WOMEN:

Above 16% - 20g PRO;20g CHO
12-16% - 20g PRO; 30g CHO
Below 12% - 20g PRO; 40g CHO

Post WOD fuel MEN:

Above 12% - 30g PRO; 20g CHO
8 - 12% - 30g PRO; 40g CHO
Below 8% - 30g 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:
approx 2 oz sweet potato or yams

Titia said...

Is this our new logo? I like it!

Kacey said...

That would be a cool logo you should think about it.

Anonymous said...

Are you kidding me, have you seen the logo idea page yet...

this one is great

http://2.bp.blogspot.com/_eZ4TIqRVlAw/TGA_pgIpeaI/AAAAAAAAASE/A46Dbm6neu4/s1600/CFK.jpg

Sandra said...

Ok ....who's Adrian? and define harassment! (especially within the context of crossfit)
;)

PW said...

He's a beast with a huge 500+ lbs deadlift au naturel!!

He can also be heard giving harassment back to Andrew without missing a beat during wods...lol

Beth said...

Keep up the good work Haird! Gotta love that 400 m. run at the end of a brutal WOD. If nothing else, we're entertained!! lol