WOW!! Almost puke bucket for me--a rarity. Awesum job by everyone at the 8am!! MIKE--that was rough---u did a super-great job!! Saw some bad ass performances by my sweet crossfitter-friends today...was so cool..I think we all feel the same about this one!! Any comments from the other classes today????
El 11:30 Ash 1135 Linds 1027 Martha 1121 Sherri 1006 Bruce Max 12 min Sandra 1147 Mike Max 12 min Laura 817 Em 1102 Gill 1035 Tom 1128 Vic MAx 12 min Dawson Max 12 min Andrew 1050 Rory Max 12 min Beth 902 Crystal 1012 Sarah 1006 tanya 917 Sheila 1009 Kacey 1109 Kim MAx 12 min (1753)
9 comments:
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
Eat a balanced PRO, CHO, FAT meal approx 1 hour after the post-WOD meal.
(PRO - protein; CHO - carbohydrate)
All I have to say is thank goodness Wednesdays are my rest days. I would not wish this workout upon my worst enemy. Good luck everybody! Heh heh heh
You are NOT taking a rest day Mr Dawson, haha ... thursday is your new rest day! this WOD is designed for someone like you!
hahaha Dawson . . . . see you in class.
Wicked job everyone this morning at the 7am, Ash your box jumps are crazy !
and by 7, I meant 8am.
Great job everyone. This one was hard as ****.
WOW!! Almost puke bucket for me--a rarity. Awesum job by everyone at the 8am!! MIKE--that was rough---u did a super-great job!! Saw some bad ass performances by my sweet crossfitter-friends today...was so cool..I think we all feel the same about this one!! Any comments from the other classes today????
:)
El 11:30
Ash 1135
Linds 1027
Martha 1121
Sherri 1006
Bruce Max 12 min
Sandra 1147
Mike Max 12 min
Laura 817
Em 1102
Gill 1035
Tom 1128
Vic MAx 12 min
Dawson Max 12 min
Andrew 1050
Rory Max 12 min
Beth 902
Crystal 1012
Sarah 1006
tanya 917
Sheila 1009
Kacey 1109
Kim MAx 12 min (1753)
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