WOD
MAX Front Squat
Max rounds in 2 minutes of:
135/95 lb. Power Cleans x 3
Push-Ups x 6
Air Squats x 9
Rest 2 minutes. Repeat for a total of 7 cycles – picking up each cycle where you left off when the last ended.
WOD Thursday February 3/11
WOD
MAX Front Squat
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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:
approx 2 oz sweet potato, yams, squash
Watching you sweat was well worth rowing that hard.
Andrew quote before vicki and I started our row.
"There is no way you guys will win, you are two girls".
haha so close and it was a great feeling almost proving you wrong!
I just want to point out that a) we did not win the row so Andrew could get out of doing his knees to elbows. B) had the competitive haze not set in and totally blocked my brain from thinking anythign but win-win-win. I would have thrown the race to see Andrew eat his words. c)George is a beast on the rower! and d)short people can row...Fast!
I so wanted Jess and Vicki to win. I knew I never liked that George guy.
BOOOOOYAAAA!!!
NEVER UNDERESTIMATE THE POWER OF A CROSSFIT WOMAN!!!
Lol I think the "anonymous" post above might be from Connor .... highly suspect lol
I just wanted to thank you to my partner, Crystal, she carried the team!
To Jess and Vick, you guys are amazing athletes...
Next time, its gonna be a TIE so Burns will have to do the much needed ab workout
I heard George is amazing!
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