WOD Thursday February 18/10


AMRAP in 8 min of

16 Box Jumps (20")
8 Power Cleans (95#/65#)

Rest 4 min

AMRAP in 8 min of

16 Burpees
8 Toes to Bar

*Reminder that the S.P.E.A.R self defence seminar is scheduled for Saturday February 27 from 12 - 4 PM. A $25 deposit is required by Friday to reserve a spot. We need at least 15 people to make the seminar happen. There is about 15 names on the sign up list so please bring your deposit, thanks!*


Linds said...

CONRATS Mike on winning the nutrition challenge...amazing dedication!!

Thank you Dawson for all of your support and encouragement :)

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; 30g CHO
Below 8% - 40g PRO; 50g CHO

% = body fat

Eat a balanced PRO, CHO, FAT meal approx 1 hour after the post-WOD meal.

(PRO - protein; CHO - carbohydrate)

Mike said...

Thanks Linds! Amazing dedication by all.

Crystal said...

So, I got an email from Matt today from Dubai. Apparently he is embracing the crossfit way of life in the Middle East. Here is what he had to say:
I did my own crossfit work-out today. 20 min intervals of 20 kettle bell swings and 10 hollow rocks. Finished off with a 500m row. I was crushed at the end of it, but I looked fuckin super sexy in my "Hey you stupid fucks on the universal machine -- that's right, I gots me a Kingston Cross Fit t-shirt on and I'm working out so fuckin hard I'm gonna puke so suck it!"

I'm at a loss for words :)

Andrew said...

If Matt wasn't already married to you Crystal I would ask for his hand after reading that ...

Kacey said...

Crystal, that has got to be a proud moment for you!!! Tell him to rip it up!!

Anonymous said...

We should do a Matt workout so he knows his posse on this side of the world is thinking of him (and some are pukin' in his honor!). Go Matt!

PW said...

GOOD WORK MIKEY!! Get your wifey to snag you some "superman" gear now that your a slim trim wreckin' machine...lol