WOD Thursday May 26/11





*Don't forget about the CFK OPEN HOUSE this Saturday at 2PM! Hope to see you all there!*


*Weightlifting Seminar has been scheduled for Saturday June 4 starting at 10AM - sign up sheet is in the front entry*


*This Saturday's Workout will be held at Fort Henry. Meet in the usual spot at the bottom of the hill by the visitor info booth!*


WOD


Shoulder Press - 80% x 3 x 5


A - 5 sets
      Snatch X 3 @ 65%
      Hollow rock X 15
      rest 30 Seconds


B - 30-20-10
      KB Swing
      Burpees

2 comments:

Dawson 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

PW said...

Now that's some lifting music....
WU TANG CLAN AIN'T NUTHIN TO F*CK WITH!!!!