WOD Monday November 29/10

*Congrats to Ryan and Melanie Foisy on the birth of their first baby boy, Cohen! Both mom and baby are healthy and most importantly Ryan made it through the stressful time for all males know as "labour." 
Way to be strong Ryan! I knew you would pull through*


Back Squat -MAX

A. 5 Rounds 

AMRAP in 2 min of

3 Back Squat (50% of today's MAX)
6 SandBag Muscle Snatch
9 Sit Ups

Rest 2 min

B. 2 X 15 Reverse Hypers


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:
little more than 1/2 cup apple sauce
approx 2 oz sweet potato

Unknown said...

I already congratulated Foisy. So I don't feel the need to do it again. Hahaha!!!

Congrats Foisy! I'm sure we'll start seeing you more at CFK. to get some peace & quiet.