WOD Monday March 15/10

(Here is the the proud mom and baby MAX!)

Front Squat


AMRAP in 4 min of 20 Unbroken KB swings
rest 1 min
AMRAP in 4 min of 20 Unbroken Double Unders
rest 1 min
AMRAP in 4 min of 20 Unbroken Squats
rest 1 min
AMRAP in 4 min of 20 Unbroken Sit Ups
rest min


Serena said...

Congrats Janet, that is such a sweet pic!

Crystal said...

Lovely baby and mama. Can't wait to meet baby Max.

Crystal said...

Is anyone up for dinner after wednesday or thursday 5:15 class.

Dawson said...

Both baby and mom are looking good. Congrats Janet!

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)

Sandra said...

Great pic! congrats Janet

Sarah said...

Awwww.... Congrats Janet!

Jessi said...

Beautiful! congrats:)

Anonymous said...

Hey Crystal either one is good for me!!

Crystal said...

I would say Thursday is better for dinner as Wednesday is St. Paddy's Day and it might be hard to get in anywhere they sell beer. So far I think we have 4 yes's anyone else? Any suggestions for a place? (somewhere in the west end preferably)

Jaime said...

Congrats Janet! beautiful!

El said...

Congratulations Janet...can't wait to see you back in the gym!
Crystal, I might be able to make it Thursday night if my "regular client" that never shows up follows suit from last week..let me know where you're going and if I can join you guys I will be there...thanks..

Dawson said...

Hey El... Since you're Crystal's date for the weekend you better not stand her up Thursday. hahaha

Beth said...

Congratulations Janet... Can't wait to see Max! You both look glowing.

Beth said...

Hey Crystal - I'm good for dinner on Thursday after the 5:15 WOD... (somewhere in the west works too)

El said...

What? Date? Maybe I misunderstood this arrangement!! Oh well, any chick that can front squat 220 deserves a hot date and if that's my role, then so be it!

Anonymous said...

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.. Cheers! Exactly where are your contact details though?

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