WOD Thursday February 3/11


(This picture is because crystal and george are my favorite members after Tuesday's rowing competition. By narrowly beating vicki and jess in the 2000M partner row the dream team of crystal and george saved me from doing 50 knees to elbows! (sorry crystal I don't have a current photo of you! This is me thanking George, haha)

WOD

MAX Front Squat



Max rounds in 2 minutes of:
135/95 lb. Power Cleans x 3
Push-Ups x 6
Air Squats x 9
Rest 2 minutes. Repeat for a total of 7 cycles – picking up each cycle where you left off when the last ended.

8 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:
approx 2 oz sweet potato, yams, squash

Jessi said...

Watching you sweat was well worth rowing that hard.
Andrew quote before vicki and I started our row.
"There is no way you guys will win, you are two girls".
haha so close and it was a great feeling almost proving you wrong!

Crystal said...

I just want to point out that a) we did not win the row so Andrew could get out of doing his knees to elbows. B) had the competitive haze not set in and totally blocked my brain from thinking anythign but win-win-win. I would have thrown the race to see Andrew eat his words. c)George is a beast on the rower! and d)short people can row...Fast!

Anonymous said...

I so wanted Jess and Vicki to win. I knew I never liked that George guy.

Vicki said...

BOOOOOYAAAA!!!
NEVER UNDERESTIMATE THE POWER OF A CROSSFIT WOMAN!!!

Kezia said...

Lol I think the "anonymous" post above might be from Connor .... highly suspect lol

George said...

I just wanted to thank you to my partner, Crystal, she carried the team!

To Jess and Vick, you guys are amazing athletes...

Next time, its gonna be a TIE so Burns will have to do the much needed ab workout

Anonymous said...

I heard George is amazing!