Tuesday 11-27-12

I know some people got a kick out of the “30 Ways In 30 Days To Never Get The Body You Want”, and even though it made great points it did take some time to complete. I found that by the time we got to #30 I had forgotten #20. I was surfing the world wide web and came across something simplified and to the point concerning post WOD nutrition and how it fits into our methodology.

There are some different ideas about post-WOD nutrition out there.  Keep in mind, I’m not a doctor.  That being said, we do have have some fairly simple guidelines that you may want to try.

1.) No fat intake after a workout.  The theory is that after a workout, your body’s glycogen stores have been emptied, and that the body is eager to replenish them. Replenishing them would involve some sort of carbohydrate intake.  The reason we eat healthy fats is to slow the absorption of sugar into the body.  This is the one time where that is not what we want.  We want to give the body the opportunity to recover.  Fats will inhibit that recovery.

2.) Carbs.  You need carbs.  This may vary on the length and intensity of the workout.  A standard intake level to try if you are zoning is four blocks (36g) of carbs.  This could be two apples, two oranges, or a large glass of coconut juice.  See how you feel.   You may alter the amount based on your body’s needs.  However, lets say you just did “Murph,” “Eva,” or some other workout that generally takes us a significant amount of time.  You may want to increase the amount of post-WOD carbs that you take in.  The longer and more intense the workout, the more your glycogen stores may be diminished.

3.) Protein.  You need protein.  A standard intake level to try if you are zoning is 3 blocks (21g) of protein.  This could be from a protein shake.  Whey protein is generally considered a high quality protein because of high amino acid levels.  There are also so-called “recovery shakes” that include ingredients like Creatine and Coenzyme Q.  These may or may not fit your needs as an athlete. If you can stomach it, however, understand that the best food you can eat is real food, not a shake.

4.) Finally, remember that you need to eat after a workout.  If you don’t feed your body after working it as hard as we do, it may feed on itself.  This may result in the erasing of progress made from actually performing a CrossFit workout.  Take care of the body that takes care of you.

These levels of carbs and protein are merely blueprints.  Everyone’s body is different.  Don’t be afraid to try different things, and find what works for you.

Thank you CrossFit Verve!

I have pictures of the new location: Click to enlarge and comment.

More to come!

Don’t forget the Christmas ornament! We want to get that scraggly tree looking right. Let’s shoot for the first of December, that gives us all week.

15 Min Warm Up: 500 m row, 3 rounds of Cindy (5 pull up, 10 push up, 15 squat), dynamic stretches of your choice 


For Time:

5 Rounds of:

3 Power Snatch, #115/#80

5 Handstand Push Up

7 Pull Up


100 Sit Ups

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