WOD Thursday November 11/10

In honour of Remembrance Day we will do one of the CrossFit "Hero" WODS today.


*FRIDAYS 8AM and 1215PM workouts will be held at the invista center as part of the United Way Fundraiser. Minimum $20 Donation to the United Way if you are going to attend and run the course. They have set up a course and we will be "teaming up" with some of the Kingston Fire Dept. to run the course with weight vests, sandbags, fire hoses, air packs, etc ... Should be a great time for a great cause!*


Unknown said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO; 20g CHO
12-16% - 30g PRO; 40g CHO
Below 12% - 30g PRO; 60g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 20g CHO
8 - 12% - 40g PRO; 45g CHO
Below 8% - 40g PRO; 70g 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

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