WOD Tuesday April 19/11


Snatch - work up to 90%

A- 4 Sets
     Romanian Deadlift X 3
     rest 30 sec
     Box Jump X 6 (42"/30")

B- AMRAP in 8 min
     20 Double unders
     10 Burpees

Romanian DL Video


CFK offers a one hour yoga session from 7:15pm to 8:15PM on Wednesdays nights. The drop-in fee is only $5 and is led by Jen Foster (Certified Yoga instructor).  

This is an great chance to help out your lifting and decrease your chance of injury by increasing your flexibility.  Attendance needs to increase in order to keep the program running! 

There is a sign up sheet located in the front lobby of the gym.  Please sign up if you would like to attend! 


Unknown said...

I apologize for the lack of post-WOD nutrition posts for those of you who follow it. I hope to keep it more regular.

Unknown said...

Post WOD fuel WOMEN:

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

Post WOD fuel MEN:

Above 12% - 40g PRO; 20g CHO
8 - 12% - 40g PRO; 35g CHO
Below 8% - 40g PRO; 50g 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

brad said...

+2 for the yoga wednesday night