Big congrats to my wife Sarah Landes for winning the CF 2A Winter Throwdown, to Coach Kyle Hicks for top 10 the first 2 WODs before giving his body to the game and having to end his day due to injury (we almost took him out back and shot him like a horse), and to Ron Lohse for another competitive performance!
In case you missed it I wrote a stripped down info post about the why and how of post workout recovery and the very important necessity of taking a whey protein shake within 1 hour of your workout end.
Now the question is what to take and where to buy it. Here is the 411.
What you are looking for is a good, clean whey protein. Good and clean is in reference to where it comes from, how it’s processed, and what is put in it in terms of additives and preservatives. Whey is the left over from the coagulation of milk when cheese is being made. For those of you who are Paleo conscious and argue against whey because it is dairy, it is essentially only a 5% dairy solution. Why it is so good for post workout recovery is it is low if not devoid of nutritional fat while high in protein. Since it is a powder it is nearly instantly digestible, getting your body the much needed nutrients you crave post workout.
Like any food or specifically any supplement there is good and bad. Whey protein supplements are a huge “you get what you pay for” item. You can get $15, 10 gallon jars of it at costco that has an ingredient list longer than this post in words, and half of them you cannot pronounce and certainly don’t know the meaning. This would be a “bad” protein buy. You want as few additives and preservatives as possible just like all the other things you are putting into your body on a daily basis. When looking at the supplement facts you want high in protein (20g or more), low in fat (3g or less, 0 ideally), and low carb (preferably 0 as well) unless you have more specific goals.
The products we recommend are from Stronger Faster Healthier, which we sell at both gyms (more on this below), and NutriForce, the latter being a company that sponsors Stacey and can be bought through Gameplan/Strength.com right through our website under the Members tab on the main page menu. ALWAYS buy it here as you get up to 20% off each order and they do monthly recurring delivery right to your doorstep!
Those of you SFH fanatics do not worry, the rumors of us eliminating it fully from the gym are not true, but we are changing how we do things. Protein will be ordered 1 time only each month, on demand as usual. You must have your name and order written on the sheet by the 1st or you cannot order it through us. CHARGE ONLY, no cash accepted. If your name is on there you will be charged and there will be no extras bought. January 1 will be the first month this takes effect.
Why we are changing things is there is a decent price increase of about 20% from them which we have to pass on to you. Honestly I would lead you to going with NutriForce through the Gameplan/Strength.com portal if you asked me but both are good products from good companies. Gameplan has many more products than whey protein as well so it is worth checking out!
MONDAY
Core Conditioning (Woburn)
Core : 100 Hollow Rocks for Time, 10 min cap
WOD : 9 Rounds
5 Burpees
10 Air Squats
15 Double Unders/30 Singles
– Run 200m every odd round including first (1,3,5,7,9)
CrossFit
Strength : Back Rack Complex
2 Lunges (one each leg) + 3 Back Squat
– Find a max weight. Take the bar out of the rack. Stay in place on lunges. The goal here is total weight moved. Take as much time as you need on the lunges but limit time under tension on the squats. MOVE!!!
WOD : For Time
5 Power Clean
10 Squat Clean 115/80
15 Front Rack Lunges (alternating, in place)
20 Burpees
25 Thrusters
Run 300m
35 Deadlift
40 Double Unders
S: 75/55, 80 Singles
L1: 95/65, 20 DUs or 80 Singles
Rx+: 135/95
The Program
1. Strength and WOD as Rx+
2. EMOM 14m
O: ME Double KB SDLHP, 53/35 each hand (floor to chest)
E: Rest
3. High Bar Back Squat
3-3-3, quick and heavy
