WOD Monday June 28/10


10 RM Front Squat

"Death by KB/DB Snatch"
  • At the beginning of minute one you will do one snatch with each arm
  • At the beginning of minute two you will do two snatches with each arm
  • You will continue this until you don't complete your reps in the minute.

*CFK had an AMAZING weekend at the Element CrossFit Ontario Challenge this past weekend. 

In the Women's scaled division:
Jessi Lamorre - 2nd place
Vicki McConnell - 4th place
Beth Fraser - 9th place
Jules Green - 10th place

In Women's Rx'd:
Ashley Wemp - 13th place

In Men's Rx'd
Jeff Dawson - 6th place

All the divisions were VERY competitive and I speak for all of CFK when I say congrats and we are proud of all your hard work this weekend!


Tom said...

Nice work everyone.

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

Jaime said...

Good job everyone!! Way to kick some butt!!! ;)