WOD Wednesday November 10/10

(Sadly this is Heathers last class today at CFK ... Jeff will still be popping in occasionally when in town but it has been a pleasure having both of you here)



For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


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

Unknown said...

We're gonna miss you here at CFK Harmers! Show the people at CF Orillia what you're made of if you decide to join there!

Ellie said...

Yeah, best of luck guys. We are going to miss you, it was a pleasure working out with both you!