"Work,Recover, Repeat, and Run"(8.17.210)

Shoulder Mobility Before Workout…

I. What to Eat Post Workout?
There are many theories and practices behind what to eat after a workout in the gym. Within CrossFit, we are working hard and fast, so within that short period of time, we lose glycogen stores within our body. This is just a short post to give you some guidance on what to eat and how to make a simple meal after a workout. These are all calculations and data gathered by myself and what I use for my post workouts. No two people are the same, and these are just suggestions. If you cannot handle solid food right after a workout, a good alternative is to mix about 12 ounces of water with powdered protein(20-30 grams). Another good source I recommend is having about 4 to 6 ounces of grass fed organic chicken with sweet potatoe(3-9 ounces) with 2-4 ounces of apple sauce mixed into the sweet potatoe. The next possible solution, if you do not have access to a grill or stove, is to actually buy baby food. There are many selections for baby food and you can have it right on the spot. You could buy sweet potatoe and mix in your protein powder for a very good recovery meal. Most post recovery meals should be eaten about 10 to 20 minutes after your workout to properly refuel and heal your beaten body.

*There will be no 5:30 am class on Tuesday, August 17th, 2010, All other class times are scheduled*

II. Dynamic Mobility Warm-Up:
Lunge Progressions
L-Sit Holds x 10 seconds x 4 sets
Samson Stretch
Ring Holds x 10 seconds x 4 sets
PVC Shoulder Mobility
Plank Holds x 20 seconds x 4 sets
Adductor Stretch
Side Plank Holds x 20 seconds x 4 sets
Jumping Jacks x 20 seconds x 4 sets

III. Metabolic Conditioning Workout of the Day:
“Work, Recover, Repeat, and Run”
A. 30 seconds on/60 seconds off x 5 sets of:
DB Push Press @ 35/20
*Rest 1:00 Minute
B. 30 seconds on/60 seconds off x 5 sets of:
Wall Balls @20/14
Rest 2:00 Minutes
C. Run 1k

Post Number of Repetitions and Time for Run to Comments.