091102 WOD & Post WOD Nutrition!

100 Deadlift

100 OH Squat

Lindsey: 15:57 @ 155/85#

Jeremy: 14:35 @ 185/45#

Elizabeth: 9:02 @ 65/35#

Brad J: 13:35 @ 135/45#

Heather: 12:01 @ 65/35#

Alycia: 10:04 @ 55/15#

Mike: 13:05 @ 95/25#

Josh: 22:51 @ 135/45#

Jess: 14:33 @ 65/15#

Kurt: 17:21 @ 85/35#

Noah: 12:53 @ 45/15#

Madell: 21:23 @ 75/15#

G$: 23:47 @ 65/35#

Jean: 13:17 @ 35/pvc

Sean: 16:16 @ 55/pvc

Score ranked by power output Weight/Time (x 1.4 women).

Proper recovery after a workout is essential to progress in your fitness. Giving everything you have in your workout then not eating or eating poorly and not getting enough sleep will mute your bodies ability to recover, slowing or even halting progress. After a workout your muscles are depleted in glycogen and will need Carbohydrate, Protein and Water IMMEDIATELY! You have about 30 minutes to effectively begin the process of replenishing what has been lost during exercise and supply fuel for your body to begin building a stronger more capable you. THIS IS CRITICAL!

There are lots of choices. I drink a bottle of Trader Joes 32 oz plain kefir (cultured milk) which has about 44 grams of Carbs (not enough) and about 56 grams of Protein (as well as a host of beneficial bacteria and yeasts) and some kind of fruit like a banana, apple or raisins. A lot of people drink Chocolate or whole Milk. This is a great, simple, convenient choice. There are all kinds of fancy recovery beverages. Eat some dates, a hard boiled egg or two and some 'aid beverage, I don't care, just get carbohydrate, protein and H2O in you and fast!

After your post workout recovery "meal", as soon as you can, eat a real meal. A high block Zone meal if possible. Make sure you have some omega 3 fatty acids in your diet as well. A quality fish oil supplement works well if you don't get much fish in your diet and a quality multi vitamin will help to ensure that your body has the micronutrients it needs.

... consult your doctor.

Kick'in the Goat!

Everyone has something that they are weak or not good at (your "goat"). When you are new to CrossFit it seem like everything is tough. But, as we gain proficiency in different movements, we find particular things on The White Board that make us want to turn around and go home more than others. Too Late! Chances are, that is one of the most important days for you to work out. In CrossFit your weeknesses cannot hide. Double Unders and overhead movements are my kryptonite. Ignoring your weakness is not an option.

A good solution is to work on these weaknesses during every warmup. Yes, every time you step into the gym. Ask your coach to watch you and give pointers. Progress may be slow, but over time, you will see measurable progress. There is more potential for overall improvement in fitness and functionality by working on your weaknesses than by working on your strengths.

Goals work. Soon, we will have a goals board in the gym and I would encourage everyone to begin thinking of something you would like to work towards. Your first pull-up, a full depth squat, a muscle-up, 10 pull-ups or getting through a workout without a water break...

By the way, congrats to Aliecia who quietly got her first pull-up TODAY!

Hand Rips!

Prevention:

Maintain your calluses, I use a dremel. Some people use a pumice stone in the shower and some use a razor or toe nail clippers to keep them down. Regardless of your method, keep them down so your hand is smooth.

When the damage is done:

1. Cut off the dead skin and wash your hands thoroughly. Finger nail clippers work well for the trimming.
2. Use some antibiotic goop and cover with a band-aid overnight.
3. The next day, remove the band-aid and apply vitamin E oil and let the area get oxygen.
4. Keep the area moist with the vitamin E oil and do not cover with a band-aid if possible. Your new skin needs air!
5. Use tape to cover the area during workouts until the new skin is strong enough (about a week)

Watch this video: RIP ON GRIP