WOD for 121024:7X2 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec. -then - Tabata:  Count low score for each movement, total low scores Ring Dips Sit Ups Push Ups Squats

 Level 1 Classes: Review: kipping pull up, push ups Skill: back squat WOD: 3 rounds for time run 400m, 15 pushups

Recovery- a special request blog post.

You don't get stronger/fitter/faster/leaner/happier from the work you do in the gym. All your gains come from the recovery mechanism, the healing and growth that your body does post workout. It's like when you get a cut - the scab is always substantially bigger than the cut itself, and the scar that is left is a bit bigger than the cut. It's the same with working a muscle - you beat up on it, and it comes back stronger.

But your body can only come back stronger if you give it the tools to rebuild itself. These tools come in three categories:

1. Feed and water yourself appropriately. Rest, a.k.a. "check yourself before you wreck yourself". Supplement a little bit, to address outstanding issues.

1. Food and water: You cannot run a racecar on pump gas. You cannot out-exercise a diet of Doritos and cheesecake. In order to recover from your workouts, you need a couple things: sufficient calories, adequate protein, nutrients and sufficient water.

A good place to start with protein is 1 gram of protein per pound of you per day. Most people are far below this, and as a result they don't really reap the benefits of their hard work. In order to see if you are getting this much you may actually need to keep track of what you eat.

Adequate calorie intake is relative to your goals. Want to gain weight? Eat 19-21 calories per pound of you per day. Want to lose weight? Cut back to 15-17 calories per pound of you per day. Eat as soon as you can post workout, within the hour for sure, sooner if possible.

Water starts with a MINIMUM of 1/2 ounce per pound of bodyweight per day. One ounce is better in our dry climate. if you are thirsty all the time, drink more water. If you are constantly sipping water during your workout, know 2 things - you are substantially dehydrated and sipping water during a workout is a convenient way to allow yourself a break that you maybe don't need.

2. Rest This includes both rest days and sleep. Rest days are important. Stick to either a 5 days on, 2 days off schedule, or a 3 days on, one day off schedule for best results. If you train every other day, sweet, make sure you actually show up even if you are sore. Most folks report that they feel better after working out when they were really sore to start with.'

Sleep is a bit harder for people. Absolute minimum is 6 hours a day, but in this scenario gains will suffer. 7.5 is much better, and 9 is better still. Naps help, take them.  "Catching up on sleep" doesn't work. It just means you feel good one day out of 7. Sleep in a very dark room - consider getting blackout curtains. This room should also be very quiet, of course. Don't spend the last hour before bed playing video games or watching tv, better to read a book.

3. Supplement There is a reason this one is last on the list. There is a strong tendency to use supplements to correct things that are fundamentally missing.  The single greatest post workout supplement ever created is a healthy meal and going to bed early. You can't expect that jug of SuperrMuscleTekk Attakk-Killl-Destrominate that the dude at GNC is pushing to make up for the fact that you drink zero water and sleep 4 hours a night. Get your food, water, and rest in place before you look at supplements. If you feel fine and feel like things are improving, don't bother with supplements except fish oil.

That being said, many people would benefit from the following. Fish oil is good idea for everyone, 2-3 g of EPA + DHA per day. A dairy based protein shake post-workout is a great idea for anyone that does not have issues with dairy, and will help you start recovering right away. This is especially effective when paired with some healthy carbs like a piece of fruit. Many people also benefit from creatine supplementation, which aids in recovery and muscle gain.  Only use German-made creatine (marked as Creapure), everything else is junk. Others like glutamine which helps with soreness.  Glutamine is best had in a mix of other branch chain amino acids. Stay awat from everything else - these are the only things that are scientifically proven to work.

There you have it. Eat well, drink water, go to bed early, and if you are still sore, take some fish oil and maybe some creatine. You will improve.

Pumpkin Spice Waffles from PaleOMG - recommended by Erika and Coach Matt

Prep time: 10 mins
Cook time: 20 mins
Total time: 30 mins
Serves: 2
  • For the pumpkin waffles
  • 1/2 cup pureed pumpkin
  • 3/4 cup almond flour (for nut free: 3 tablespoons coconut flour and 1 tablespoon sunbutter)
  • 1/4 cup canned coconut milk
  • 1/2 cup shredded unsweetened coconut
  • 2 tablespoon maple syrup (substitute applesauce for WLC compliance)
  • 2 eggs, whisked
  • 1/8 teaspoon baking soda
  • 1/8 teaspoon baking powder
  • 1 tablespoon vanilla extract
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1/4 teaspoon ginger
  • 1/4 teaspoon salt
  • For apple spice toppings
  • 2 apples, cored and thinly sliced (I used Sweet Tango- holy moly bomb)
  • 1 tablespoon maple syrup (try warm applesauce)
  • 1/2 tablespoon cinnamon
  • 1/4 teaspoon allspice
  • 1/8 teaspoon ground cloves
  • pinch of salt
  • 2 tablespoons coconut oil
  1. Heat up your waffle iron!! If you don’t have a waffle iron, you need to go buy one, or just make pancakes instead.
  2. In a medium sized bowl, mix together coconut milk, eggs, maple syrup, and vanilla.
  3. Then add the rest of the dry ingredients and pumpkin and mix together. Add a bit more coconut milk, if needed. The batter should be runny but still have a bit of girth to it. Ew, I just said girth.
  4. Ladle into your waffle maker. Be careful, they expand a bit so they will be pour over if you get ladle happy.
  5. Cook until done. Mine took about 3-4 minutes, I’d say.
  6. While your waffles are cooking, add a couple tablespoons of coconut oil to a large skillet and add your sliced apples to the pan.
  7. Mix around to help the apples coat in oil, add in some maple syrup, and sprinkle with your cinnamon, allspice, ground cloves and salt.
  8. Add a splash of water to the pan and cover to help the apples become soft. Cook for around 10 minutes, making sure to mix occassionally so they don’t burn.
  9. Once your pumpkin waffles are done cooking, add your apples on top along with a crap ton of maple syrup on top and/or coconut butter or regular butter.
  10. Eat with bacon. Duh.

Mobility WOD Episode 55: