WOD Thursday May 19/11


Shoulder Press - MAX

"CFK Gone BAD"

Wall Ball (20#/14#)
KB Swing (32kg/20kg)
Push Press (75#/55#)
Box Jump (24"/18")
Row (Cal)

*Reminder - Saturday Class and CF KIDS classes will run as usual. CLOSED on the HOLIDAY Monday*

*Due to lack of attendance WEDNESDAY YOGA is CANCELLED until further notice*

1 comment:

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; 40g CHO
Below 8% - 40g PRO; 60g 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