WOD Monday May 31/10

(Dawson going hard at regionals!)


3 sets
10RM Push Press (decrease weight by 5% for set 2, another 5% for set 3)

3 Rounds for Time
400M Run
21 KB Swings
12 Pull Ups

*Congrats to Dawson for representing CFK at the CF Regionals this past weekend. We are all VERY proud of your accomplishments Jeff and we look forward to having you back to congratulate you in person! See you soon!*


Unknown said...


How did you get that picture? That was a fun but tough WOD. They were all tough.

Unknown 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; 25g CHO
Below 8% - 40g PRO; 40g 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:
1/2 banana
little more than 1/2 cup apple sauce
approx 2 oz sweet potato

Andrew said...

Got it from elements FB page ... you back tomorrow or Tuesday?

Unknown said...

Way to go Jeff, Congrats!

Unknown said...

Back to Kingston tomorrow around 17:45. It'll be nice to get back home, rest, and enjoy some warm weather. I think today was the warmest that it has been since I've been here. 8 degrees with a little rain.

Jaime said...

Congrats Jeff! You did awesome! :)

Julie said...

Amazing work, Jeff! We were cheering for you here all weekend. :-)

Unknown said...

I heard a couple of people did Helen Rxd this morning. That is friggin' amazing! And I know some of you aren't too far off either. Keep up all the great work!

Andrew said...

Those couple were Ash and your property Martha, hahahaha

Sarah said...

Dawson... Amazing job! AND sick picture on THE crossfit games website!!! haha

Unknown said...
This comment has been removed by the author.
Unknown said...

Thanks Sarah.

There will be a special autograph signing from this time to that time, somewhere. Hahahaha. Whatever.

Martha said...

Seems to me, Andrew, your use of the English language in your last post was incorrect.
"your property" should read, "Your owner"


Tom said...

Congrats Dawson...

Jaime said...

well said Martha.... well said! ;)