| Rank | Bib | Name | Team | Class | Result 1 |
| 1 | 19 | Andrew NEETHLING | Trek World | Pro Men | 2:19.55 (1) |
| 2 | 91 | Gee ATHERTON | Commencal | Pro Men | 2:20.09 (2) |
| 3 | 54 | Justin LEOV | Trek World | Pro Men | 2:20.36 (3) |
| 4 | 107 | Steve SMITH | Evil Bikes | Pro Men | 2:21.00 (4) |
| 5 | 1 | Sam HILL | Monster En | Pro Men | 2:21.52 (5) |
| 6 | 2 | Brendan FAIRCLOUGH | Monster En | Pro Men | 2:22.30 (6) |
| 7 | 108 | Luke STROBEL | Evil Bikes | Pro Men | 2:23.83 (7) |
| 8 | 8 | Jared RANDO | Giant fact | Pro Men | 2:25.87 (8) |
| 9 | 46 | Richie RUDE | Allride Ac | Pro Men | 2:25.94 (9) |
| 10 | 60 | Curtis KEENE | Specialize | Pro Men | 2:26.20 (10) |
| 11 | 3 | Troy BROSNAN | Monster En | Pro Men | 2:26.25 (11) |
| 12 | 9 | Duncan RIFFLE | Giant Fact | Pro Men | 2:26.38 (12) |
| 13 | 86 | Jason MEMMELAAR | Giant/HBG/ | Pro Men | 2:27.26 (13) |
| 14 | 121 | Hans LAMBERT | Primary Tr | Pro Men | 2:27.41 (14) |
| 15 | 11 | Kevin AIELLO | GT Bicycle | Pro Men | 2:27.91 (15) |
| 16 | 97 | Mikey SYLVESTRI | Specialize | Pro Men | 2:27.97 (16) |
| 17 | 5 | Logan BINGGELI | KHS Bicycl | Pro Men | 2:28.44 (17) |
| 18 | 130 | Matthew BEER | On The Edg | Pro Men | 2:28.96 (18) |
| 19 | 4 | Chris HEATH | KHS Bicycl | Pro Men | 2:29.29 (19) |
| 20 | 6 | Matt ZDRILUK | Lapierre - | Pro Men | 2:30.00 (20) |
| 21 | 13 | Geritt BEYTAGH | Morewood B | Pro Men | 2:30.29 (21) |
| 21 | 122 | George RYAN | Jamis/Pro | Pro Men | 2:30.29 (21) |
| 23 | 45 | Dean TENNANT | Dunbar Cyc | Pro Men | 2:30.63 (23) |
| 24 | 57 | Jamie BILUK | Cove Bikes | Pro Men | 2:31.00 (24) |
| 25 | 36 | Tyler MCCAUL | GT Bikes/ | Pro Men | 2:31.19 (25) |
| 26 | 29 | Benoit RIOUX | XPREZO-BOR | Pro Men | 2:31.30 (26) |
| 27 | 85 | Ethan QUEHL | Gravity Pr | Pro Men | 2:31.54 (27) |
| 28 | 67 | Phillip KMETZ | Pro Men | 2:31.61 (28) | |
| 29 | 79 | brad BENEDICT | specialize | Pro Men | 2:31.64 (29) |
| 30 | 94 | leif LORENZEN | Pro Men | 2:31.71 (30) | |
| 31 | 22 | Cody EICHHORN | Team Geron | Pro Men | 2:32.79 (31) |
| 32 | 231 | Kyle SANGERS | JandJ Cycle | Amateur Men | 2:33.67 (32) |
| 33 | 59 | Taylor ROWLANDS | Pro Men | 2:34.31 (33) | |
| 34 | 84 | Robin BALOOCHI | DRD Tomac | Pro Men | 2:35.06 (34) |
| 35 | 82 | Kieran BENNETT | DRD Tomac | Pro Men | 2:36.47 (35) |
| 36 | 33 | Mikey HADERER | Corsair Bi | Pro Men | 2:37.18 (36) |
| 37 | 114 | Rob FRASER | Primary - | Pro Men | 2:37.66 (37) |
(Congrats Kyle ... "A boy amongst men" ... Kyle won the Amateur Mens downhill and slalom events at last weekends U.S Open of mountain biking)
WOD
3 Sets
10RM Deadlift
-5% for set 2
-10% for set 3
Tabata "CFK Gone Bad"
A tabata will be completed at each station - Score is total # of reps
Wall Ball
KB Swing
Push Press
Box Jump
Rowing
Come out and celebrate Dawson's hard work last weekend at the CF regionals this Friday night at 8 PM on the Toucan Patio!
8 comments:
Post WOD fuel WOMEN:
Above 16% - 30g PRO;20g CHO
12-16% - 30g PRO; 35g CHO
Below 12% - 30g PRO; 50g CHO
Post WOD fuel MEN:
Above 12% - 40g PRO; 20g CHO
8 - 12% - 40g PRO; 40g CHO
Below 8% - 40g PRO; 60g 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
Great job Kyle! Keep it going!
Let's not only celebrate my working hard. Everyone at CFK pushes just as hard as the next. You should all be proud of your accomplishments. So let's celebrate everyone's grit & determination! If I drank I would have a drink for each and everyone of you Friday night. But sadly I don't. Maybe Andrew can do that and I'm sure he would gladly oblige. Hahaha
I accept
I think Andrew has already started drinking because here at CFK we have two wednesdays a week. Screw thursdays.
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