WOD
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!
3 comments:
Nice work everyone.
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
Good job everyone!! Way to kick some butt!!! ;)
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