(Dawson going hard at regionals!)
WOD
3 sets
10RM Push Press (decrease weight by 5% for set 2, another 5% for set 3)
"Helen"
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!*
15 comments:
Thanks!
How did you get that picture? That was a fun but tough WOD. They were all tough.
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
Got it from elements FB page ... you back tomorrow or Tuesday?
Way to go Jeff, Congrats!
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.
Congrats Jeff! You did awesome! :)
Amazing work, Jeff! We were cheering for you here all weekend. :-)
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!
Those couple were Ash and your property Martha, hahahaha
Dawson... Amazing job! AND sick picture on THE crossfit games website!!! haha
Thanks Sarah.
There will be a special autograph signing from this time to that time, somewhere. Hahahaha. Whatever.
Seems to me, Andrew, your use of the English language in your last post was incorrect.
"your property" should read, "Your owner"
Hahaha
Congrats Dawson...
well said Martha.... well said! ;)
Post a Comment