WOD Thursday September 30/10

*If anyone is interested in weightlifting shoes (They only sell Adidas) please let me know ASAP as I am ordering them Monday Oct 4/10... here is the website "http://www.dynamic-eleiko.com/"

(Why is that person punching Marshall in the back?! haha)


We have had a few Birthdays this week so enjoy today! 

Part A



Part B




Unknown said...

Oh the mystery Mr. Burns. Whatever are the workouts? Hahaha. All I can say to everyone is... be prepared. Very prepared. Hahaha *evil laugh*

Kidding. It's not that bad.

Unknown said...

Post WOD fuel WOMEN:

Above 16% - 20g PRO;10g CHO
12-16% - 20g PRO; 20g CHO
Below 12% - 20g PRO; 30g CHO

Post WOD fuel MEN:

Above 12% - 30g PRO; 10g CHO
8 - 12% - 30g PRO; 25g CHO
Below 8% - 30g 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:
little more than 1/2 cup apple sauce
approx 2 oz sweet potato

Unknown said...

BE SURE TO GET YOUR MONEY IN FOR THE CHALLENGE. TODAY IS THE LAST DAY!!! If you don't you won't be eligible for the prizes!

Sandra said...

three classes already done today and no one posts about the 21-15-9 ??? WOD.

Dawson said...

Can I order and extra small singlet too??

Andrew said...

Whoa, I am already ordering a hot pink one for myself Dawson. I'll see if they have electric blue for you though

Matt said...

If money is an issue, I'll contribute to the "hug Dawson's nipples" fund.

Unknown said...

Who is the mystery Dawson? I was thinking of the singlet but didn't know what size to get. Thanks Dawson #2!

Andrew said...

this is a mystery Andrew as well ... Perry are you up to your tricks?

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