There are a limited number of extra sweatshirts that are now for sale for $45. If you missed the order and want one NOW IS THE TIME. They will be first come first serve. Email, call, in person, whatever. Once they go they are gone! Both locations.

 

Every time I sit down to write a post about post workout recovery I have a bit of an inner battle concerning the relevance to my audience. On the one hand I have our newbies who are being blasted with new information every time you set foot in the box and at about 3 weeks in are wondering whether you joined a gym or yes did actually sign up for a cult like everyone claimed you would be.

 

For concern on the latter don’t worry, the Kool-Aid party is next week. Make sure you drink last.

 

For you newbies this post is super important because in this world of fitness there is a lot of information that you can take or leave but RECOVERY might be the most important thing you know something about.

 

On the other hand I have the not so newbies all the way to the veterans who might be hearing this stuff for the 5th time. I have this deep inner fear of you all tuning me out and never reading my blog posts so I fear you see the subject of this post and skip right to the WOD. Then, however, I remember that about once a week I have a talk with someone who I have been coaching here for 3 years and they tell me they have never taken whey protein post-WOD in their lives and I have a complete meltdown and try to free base whey protein and water in a spoon and inject them directly into their Superior Vena Cava.

 

So, with that said, I have decided as always that this is a worthy little diddy of information for ALL because newbies need to know and veterans don’t listen half the time anyways and therefore will hopefully absorb this at some point.

 

POST WORKOUT RECOVERY!!!!!

 

First and foremost let it be known that there are many theories on nutrition of all kinds and that includes recovery methods. This that I am going to lay out is what I think is the best way to recover from the work you are putting your body through here at CrossFit Lando.

 

Bottom line is this : the work you are doing in 1 hour in class on a given day is A LOT. Regardless of your goals here you MUST replace the nutrients your body expended during that time and quickly. There is approximately 30-60 minutes depending on what science you believe where our cells are willing and able (and NEED) nutrients to shuttle to your various parts that were used during the work. The most important thing we can ingest during this time is PROTEIN. The most readily available form of protein is whey protein that comes in a powder form. Eating real food for this takes too long to digest and subsequently misses the window to fully replenish that which was used. Most important nutrient again is PROTEIN and some carbohydrate can also be beneficial as it serves as a transport for our protein. Reminder : we are using 5th grade science here. Spare me.

 

If we don’t hit this window and replenish our used energy stores we run the risk of our body not only not recovering but actually shutting down our metabolism and acting almost like it is being starved. Then we don’t build and recover but also potentially damage longer term that day and beyond. Long story short, not ingesting our recovery nutrients in that window negates all the hard work we just did!

 

Easiest way to get this protein is in whey protein powder form. There are many brands but all are not made the same. For those arguing about whether whey is paleo or not (whey is protein derivative from milk production) my response is the good far outweighs the little bad from eating some dairy. The whey powders we recommend can all be found on the Gameplan (soon to be Strength.com) site that is under the Members section right on the website. Nutri-Force is a brand that sponsors our very own Coach Stacey. Stronger Faster Healthier is a brand we also promote as a great product and can be bought at the beginning of the month by on demand order only at both Lando locations.

 

Post WOD recovery protein is an absolute must REGARDLESS OF GOALS. If you want to lose weight, gain strength, or any combination of the two, you MUST take your post WOD protein. Not doing so will reverse whatever your work is trying to do, either by slowing your metabolism down and not burning fat, or not repairing and building muscle tissue that was used in your workout. NO EXCUSE!

 

 

TUESDAY

 

STRENGTH : Jerk Work

Push Jerk : 4-4-4
then
Split Jerk : 1-1-1-1

 

WOD : For Time
9  Thruster 95/65
9 Muscle Ups
21 Burpees
15 Thruster
15 CTB Pull-Ups
15 Burpees
21 Thruster
21 Pull-ups
9 Burpees

 

S : Jumping Pull-ups for all MU/Pull-Ups, 75/55
L1 : CTB for MU or scaled PU variations, 75/55

 

RX+ : 115/80

 

 

The Program

 

1. Strength and WOD Rx+

 

2. Hang Clean + Jerk
Every 90s for 7 sets
– 1 Heavy rep with 3 second hold in catch + Split Jerk with 3 second hold in catch

 

3a: 4×5 Bench Press, heavy, rest :60
3b: 4×7 each side DB Snatch 100/75 or heaviest able, rest :60

 

4. XOver Symmetry