WOD Monday September 20/10

(Don't let the camera fool you into thinking Cory is running really fast, haha ... Great work boys)


* Zen Planner is a mess again ... please email perry or myself if you are trying to get into a class for today ... it will be back up and running tomorrow. We will reply and let you know if there is any availability for the class you want. Sorry about the inconvenience and if this continues we will be switching from Zen Planner to another system ...*
WOD


Snatch - MAX for the day then
80% X 1 X 3
Back Squat - MAX for the day then
80% X 2 X 2


2 Rounds for time


100M Farmers Carry
20 Squats
200M Sprint
15 Pull Ups
100M Farmers Carry
10 DB Power Snatch


rest 3 min


*CFK NUTRITION CHALLENGE STARTS OCT 1st !! * Click here for info*

12 comments:

PW said...

I think Dawson goes to these comp's just to take his shirt off....lol

Anonymous said...

At this point Dawson started to run behind me to hide from my shame...

Sarah said...

haha that was an EPIC run.
Excellent work by the Rxd team who successfully managed to strategize our way into last place. :)

Dawson said...

2nd last place Sarah. Geez! Give us some credit. Hahaha

Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO;20g CHO
12-16% - 30g PRO; 30g CHO
Below 12% - 30g PRO; 40g 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:
little more than 1/2 cup apple sauce
approx 2 oz sweet potato

Sarah said...

Ahahaha ok. that actually makes me feel a little better!

Matt said...

The CFK Nutritional Challenge sounds great but did it overlaps with Oktoberfest! That kills any chance of avoiding beer.

Dawson said...

You're right Matt. Didn't think of that. Wow! Oktoberfest, Thanksgiving, Halloween. That's a lot of non-Paleo/Primal foods to be avoided.

Anyone want to place bets on how long Mr. Burns will last during the challenge? If he enters. Hahaha

Andrew said...

Can I bet on myself ... i can't lose that way ...

Mike said...

I give him 3 days. If he hasn't broke by then I show up with a Tim's with cream.

Sarah said...

No no not Tims...
Starbucks... after a few hours...

Anonymous said...

hello!,I love your writing very so much! proportion we keep in touch
more about your post on AOL? I need a specialist on
this house to solve my problem. Maybe that's you! Looking ahead to see you.

Here is my weblog: Ziipons.net