WOD Tuesday November 23/10

(Please let the comments fly everyone, haha)

WOD


Shoulder Press X 2 X 5


A - Pistols X 12 (each leg)
rest 45 sec
Handstand holds (60 seconds)


B- 15 Box Jumps (40"/32")
30 Shoot throughs


3 rounds


*Reminder - Tomorrow we will be do a special WOD to support Tim as he goes in for his surgery. Wish you the best dude and we will see you soon!*

5 comments:

Anonymous said...

Dawson is extremely happy, he's finally found a willing participate or 4...lol

Lulu likes the "alternative" crossfit trainers it looks like. First Andrew then Dawson, Pete and Perry stay strong!

Anonymous said...

I am thinking it is time for Dawson to try out for Broadway. That is a pretty flamboyant little pose there Mr D.

Dawson said...

Anonymous #1 - I take it when I can get it. Hahaha. Pete is strong-willed and doesn't break easily. So he'll say no if asked. Perry... well that's a whole different story. He's more into leather, chains, and red gag balls. Did you not hear about his ventures into the adult store?

Anonymous #2 - They said I had the look but not the voice. Plus too much hair on my chest to shave.

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:
little more than 1/2 cup apple sauce
approx 2 oz sweet potato

Anonymous said...

Dawson, you look great, Andrew is just jealous!