WOD Wednesday March 23/11

(For you Tony ... Thanks Haley for posting this on the CFK FB Fan Page!)


A. Clean - work up to 90%

B. 5 sets

Front Squat X 3 (80%)
shoot throughs X 20 (or 1 minute)
rest 45 seconds

C. Row 500M (Max effort)

D. Reverse Hypers X 15 X 2
GHD Sit Ups X 20 X 2


PW said...

What a waste of 30 seconds of my day

Hayley B. said...

I will say for the record that I do not think soccer is gay however still thought the video was awesome. the only time it may be gay is when Andrew is on the field.

Andrew said...

Oh shut up Walker ... like you have anything better to do ...

Unknown said...

Hmmm... I find it hard to believe that soccer is gay. I think by calling soccer gay is insulting to all gay people. Don't you need a sense of pride to be gay? Isn't that why they call it the Pride Parade in Toronto? A lot of proud and upstandng people (look at Perry for example... oh wait... is that an insult to the gay community too?). I see no pride in "grown men" rolling around on the ground "in pain" just because someone came close to kicking them in the shins. Suck it up buttercup.

Unknown 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:
approx 2 oz sweet potato, yams, squash

Andrew said...

P.s. Haley your google profile pic is awesome, hahaha

Unknown said...

Pretty sure I have been at CFK for awhile now and have never had the pleasure of seeing Andrew or Perry lift a weight or walk fast let alone run.

Andrew -Your yoga mat is very fancy though. It's from Lululemon right? I must add that you look very heterosexual when you are in the downward facing dog position!

*Don't be hatin on the homos* ;)

PW said...

@ Dawson - Not that am I a counting, but this has to be the 100th time you try to elude to me being gay. I guess I have to crush your dreams and spell it out for you....I am not gay. Sorry buddy you'll get over it. Maybe you need to ask yourself "why am I so fixated with homoerotic thoughts?"

Besides Graham (we can excuse him due to his youth) who is the only other guy at CFK who rips his shirt off in the middle of for a WOD with a bunch of other guys???

@ Ashley - I've lifted more weights than you've thought of lifting...besides snatches of course. ;-)

Andrew said...

HAHAHAHA ... I don't think Graham needs to be excused as he knows better, lol ... And Tait, well he stares at dudes junk all day and I know he doesn't want to get his shirt sweaty as that means he will have to wash it. Water isn't free you know!

Andrew said...

And :) to the ash and snatches comment, hahaha

Anonymous said...

Water is free when you live at home with your Parents, RIGHT BURNS

PW said...


Andrew said...

I'll message you from the hot tub tonight anonymous and let you know what the water costs ;)

Tones said...

All of this from a broken foot.

Hayley B. said...

hahah tony I was thinking the same thing when i saw 14 comments haha

andrew- that would be my night time ninja attire haha

Unknown said...


I don't believe it's been 100 times but I'm just calling a spade a spade. Besides... Who is the one working in a predominantly male setting? And... Is every male that goes to the beach gay because they take their shirts off? I think not. Why are you always staring at me when I take my shirt off? You seem to always comment. I see your closet door opening.

PW said...

Right, but is CFK the beach...I think not. I guess you proved the point for me, working our at CFK sans shirt in the middle of winter = unacceptable.

Calling things as you see them, you might need a new pair of glasses. Have I been me with another guy...NO. Has everyone at CFK seen you without a shirt...YES!

Not that there is anything wrong with being gay, its just not for me. If homosexuality is something you want to pursue go ahead, just leave me out of it please.

Oh man, bringing work into the mix ehh. I recall you stopping at CFK with your partner...a good looking female. Now you're one your own, didn't like hanging out with girl for 12 hrs.

Anonymous said...

I love Homo's