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WOD

Team workout to be announced at the gym. It’s going to be a blast. Hope to see everybody there.

WOD

Overhead Squat

5-5-5

Push Jerk

1 Rep max

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A few things: First, I thought this picture was awesome because he looks like Kenny Powers. Second, because it just perfectly summarizes this article:

http://www.johnberardi.com/articles/training/recovery.htm

If it doesn’t make a ton of sense, let me break it down for you.

When it comes to recovery, post workout nutrition can make a big difference. The best way to tackle post workout nutrition will depend on what stage you are in terms of your goals and training. So here are some tips for speeding up the recovery process through post workout (PWO) nutrition.

1. After metabolically demanding activities such as endurance training, some really tough CrossFit workouts, (think, “Filthy Fifty”), or anything intense greater than 15 minutes. A fair amount of carbohydrate and protein should be taken immediately after training. If you are trying to lose body fat, a whole food approach is best. A little bit of sweet potato or fruit plus 2-4 oz. of lean protein. If you are lean and chasing performance, a liquid meal with carbs and protein post workout is a viable option, especially when training multiple times in a day. A liquid meal might be 16 oz of chocolate milk, or a protein shake, or some kind of weird smoothie.

*Just to reiterate, yes, I said chocolate milk was a good recovery tool. However, if you are still trying to lose weight, this is not going to help you!*

2. For shorter duration, anaerobic type workouts. Think, “Fran”. To long to be an all out sprint, but too short to be truly “aerobic”. Similar recommendations as above, only a little less carbs and a little more protein. Capiche?

3. Max Effort/ ATP-PC pathway. You know, the 1-Rep max stuff. First of all, you should be adequately fueled before hand. As far as PWO nutrition for strictly max effort work, there really isn’t any. You are primarily stressing the nervous system and ATP stores from muscle, so there isn’t an immediate demand for glucose or protein. However, creatine supplementation has shown to be effective. You will hold extra water though and get way heavier. So if you want to play with creatine, I would save it for a mass gain program.

4. Hero workout today, if you want to know why we do hero WODs, ask me or John personally and we’ll be happy to tell you.

5. I will take personal offense to any complaining about the WOD. Complaining=Burpees. Plain and simple.

6. If you have any questions on any of this stuff, post it to the comments or send an email.

WOD

“Roy”

Five rounds for time of:
225/155 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

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WOD

30-20-10

Push Press 75/55

Ring Dips

WOD

Back Squat 5-5-5-5-5