Wod for 121107: 

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00 -then- 5 rounds for total working time of: 3 HPC @ 80% (of 1rm Clean) 6 Box Jumps 36/30″ 12 T2B Sprint 100m 3 Hang Squat Cleans @ 80% Rest 1:1

Post WOD Fueling Made Simple- By Coach Kyle

 This is a question that has been asked, and will be asked until the end of time. “What is it I should eat after my workout”?! This question is incredibly complex, we can talk about what is the most proper way to replenish glycogen, is it fruit or starch? How many grams of carbohydrates should I be taking in? How much and what kind of protein should I be taking in? Can your body use more then 20 grams of protein in one sitting? Are dogs and cats really colorblind? We will be going to go into more detail later on all of these topics, but for now I am going to try and make it super simple for anyone who has questions.

First off, What are your goals? Are you an training 5-6 days a week and hammering your body constantly? Or are you training 2-3 days a week and want to lose a little weight? Identify where you are at, so we can proceed. As an example I am 5.11, 195 pounds and trying to grow stronger. I eat around 50 grams of carbohydrates, and 50 grams of protein every post workout window. If I were trying to lose weight I would certainly back off the carbohydrate consumption.

If you are eating for performance: NO excuses, a person training in Crossfit at volume, absolutely must have carbohydrates and protein after every workout. The intensity and nature of our programming drains glycogen and without replenishment, our bodies will not properly utilize the protein and recover for the next day, or week. For the next two weeks I want you to take in at least 25 grams of protein, and 25 grams of a starchy carbohydrate (yams, etc). If you are a larger athlete, go ahead and double that for the next two weeks. I want the meal to be ready and had within an hour, optimally less then 30 minutes after working out.

Are you looking to lose some weight? (2-3 workouts a week) We have two good options in that case for a post workout window. One is simply taking in 20-30 grams of quality protein right after working out, with a piece of fruit or a hand full of berries. This will help us recover, but not add the larger insulin spike/caloric dump that eating a large dose of starch will. Another is taking most of our carbohydrate consumption for day (80+%) and simply eating it in our post workout meal instead of earlier in the day. This will assure both recovery, and will not be a hindrance towards weight loss.

Protein: Steak, eggs, chicken, whey, turkey.

Carbohydrates: Yams, fruit, berries, or a combo such as applesauce and sweet potatoes.

Example: 1 cup of sweet potatoes (mashed)+ a few tablespoons of applesauce (check label)= 50g of sugar.

Example: 2 scoops of whey in water=46 grams of protein (depending on brand).

Example: 5oz of chicken breast (cooked)= 30 grams of protein.

Set yourself to these rules and give it two to four weeks. If after this time span you do not see improvement, lets talk and figure out what other variables we need to work on? (adequate sleep, stress levels etc).

Mobility WOD Episode 62: