WOD Monday September 27/10

(The ladies working hard!)


Max Snatch
Max Front Squat

3 Rounds of

AMRAP in 3 min

3 Power Cleans
6 Push Ups
9 Squats

rest 3 min


Unknown said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO;20g CHO
12-16% - 30g PRO; 30g CHO
Below 12% - 30g PRO; 40g 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:
little more than 1/2 cup apple sauce
approx 2 oz sweet potato

Unknown said...

Time is running out to come up with a new name for the gym. Let's get the creative juices flowing.

As well, the time is very near for the nutrition challenge. If you haven't submitted your money yet please do so ASAP! A number of you have said you are going to do it but have yet to commit. Let's make this challenge a big one!

Andrew said...

If you don't think you can do this challenge just remember that even I am going to do this ... And I promise you that I currently eat worse than you do!!!!

Jaime said...

Jeff - are you going to provide us with a detailed list of what we can/cannot eat like you have posted on your fridge at home? I think it would be really helpful!

Looking forward to the challenge! :)

(If Andrew can do it, ANYBODY can! haha!)

Unknown said...

Jaime... Don't you ever work?

Sarah said...

For all those who are doing the challenge.... (and are not all that creative in the kitchen)
here is a link to a comprehensive Marks daily apple recipe page that lists some great primal recipes... albeit paleo is a little different from primal... but you can tweak them as necessary.
Bon appetite!

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