WOD Monday June 27/11

CONGRATS VICKI!!! Initially she finished in second place at this weekend's Element CrossFit Challenge. After reviewing the scores, there was a calculation error and Vicki emerged as the WINNER!!!


Front Squat 2RM

3 Rounds (with a 4 minute running clock)

50m Farmer's Carry
250m Sprint
20 Box Jumps (40"/27")


Anonymous said...

Congrats Vicki, nicely done. Haird

Beth said...

Fantastic news Vicki!

Way to represent CFK ...

You've done us proud!

Jessi said...

yay!!!!!!!!!!!!!! nice work Vic! So proud of you!!

Anonymous said...

Great Job Vic!

Unknown said...

So amazing Vic, way to go :-)

Unknown said...

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

Unknown said...

CONGRATS VICKI!!! All that hard work paid off. And you're only going to get better! Yikes! Lookout ladies in the CrossFit world!!!

Ellie said...

Awesome work Vic...you make us proud!

Serena said...


Anonymous said...

Thank you SO much everyone!!!! I love our gym and we all owe much thanks to Andrew and our wonderful trainers! CFK = REAL RESULTS!!! :)

Anonymous said...

Very Impressive!! Congrats!!