WOD Monday December 20/10


WOD


MAX Snatch


1. Turkish Get Up X 2 X 3


2. 30 Unbroken KB Swings X 3 (Go heavier each set)


3. Reverse Hypers X 12 X 2 (HEAVY)


4. 5 Rounds for time of (10 min time cap)


                 10 Box Jumps (40"/28")
                 20 Shoot Throughs


HOLIDAY HOURS


CFK WILL BE CLOSED DECEMBER 24-27 AND WILL BE CLOSING AFTER THE LUNCH CLASSES ON NEW YEARS EVE! HAPPY HOLIDAYS!!


THERE IS ONLY 3 DAYS LEFT IN THE FOOD DRIVE! PLEASE GIVE GENEROUSLY!!

3 comments:

Dawson said...

Post WOD fuel WOMEN:

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

Post WOD fuel MEN:

Above 12% - 40g PRO; 10g CHO
8 - 12% - 40g PRO; 25g CHO
Below 8% - 40g 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:
1/2 banana
little more than 1/2 cup apple sauce
approx 2 oz sweet potato

Anonymous said...

FOLKS! There are HEAVY cans of beans at Freshco for 79 cents! Let's make those boys work!!!!!! (the athletes, not the beans!)

linds said...

http://www.shorelinecrossfit.com/2010/05/cheaters-never-prosper-2/