WOD Thursday November 18/10

(Our 1215 Invista crew for the United Way Stair challenge)

WOD


Snatch 78% X 1 X 3
Clean and Jerk 73% X 1 X 3


2 rounds


With a 5 minute running clock Row 500M and in the remaining time complete as many rounds of
10 Burpees
20 Double unders as possible
rest 5 min


*CFK NEWS*
1. If you plan on attending the CFK Christmas party please sign the sheet on the bulletin board in the front entry. I need to confirm the numbers by the end of next week. If there isn't enough interest in having one I need to cancel the venue.


2. There is some fundraising information on the bulletin board as well as beside the white board. Please read and if you can't help it is greatly appreciated.


3. CFK will be offering drop in Yoga (taught by Jennifer Foster) on Wednesday evenings from 715-815/830. Please sign up on the bulletin board as we need a minimum of 8-10 people to run the class. lululemon athletica is offering yoga mats for us to use! Thanks girls! Cost will only be $5! 

1 comment:

Dawson said...

Post WOD fuel WOMEN:

Above 16% - 20g PRO; 10g CHO
12-16% - 20g PRO; 20g CHO
Below 12% - 20g PRO; 30g CHO

Post WOD fuel MEN:

Above 12% - 30g PRO; 10g CHO
8 - 12% - 30g PRO; 25g CHO
Below 8% - 30g PRO; 40g 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