A. Behind-the-neck split jerk – 5×2@75% of July 31 weight (heavy single) or 1 RM.
B. 12 minute AMRAP of:
12 KB swings
12 push-ups
12 box jumps (24″/20″)
24 double-unders.
Compare to April 18, 2014.
**Note: We will be closed this Saturday for the Dirty Donkey Obstacle Run in Winnipeg.**
Labour Day team workout! CrossFit Niverville has invited us to a team workout in the park in Niverville on Labour Day Monday (September 1) at 12 noon! More details to follow.
Just want to share my thoughts on protein powder (I didn’t have time to reply to the article yesterday):
While real food is always the best choice, it may not always be available and sometimes not the most convenient. Post workout, especially CrossFit’s intense workouts, your muscles are optimally replenished with a fast absorbing source of protein and carbohydrates. Protein powder is quickly absorbed into your bloodstream, and quick absorption equals quick recovery. I don’t see anyone sitting around with tupperware containers of meat and sweet potatoes post workout (I woudn’t be able to stomach meat right after a workout anyway), and I know CrossFitters like to hang around the gym after a workout to stretch and visit. If you stay around for awhile, then go home and make a meal, then finally eat 2 hours later, you have missed that optimal time for recovery. OR you may have to return to work and not have time for a meal. A high quality protein powder shake taken within 30 minutes of your workout, would be the next best thing in these circumstances.
Now from personal experience:
When I first tried to eat strict paleo, I was not able to get enough food (so much chewing!) and I started to lose weight and lose strength. By supplementing my diet with protein powder (on top of the quality food I was eating), I was able to start to get enough calories in my day.
When I turned 35, I found I was having a harder time recovering between workouts and had to reduce to working out every other day, where I had worked out 5 days a week before that. I did some research on the different types available and that led me to Progenex. I chose this brand because it is made by CFers for CFers. I started taking the “Recovery” and within 4 days, I found that I recovered more quickly and I was able to workout consecutive days again!
Yep, there are some good points there. Post-workout nutrition is very important, and certainly helps with recovery. However, protein powder and/or other supplements should never be meal replacements. I had someone ask about that yesterday, which was the main reason I posted that particular article.
Nutrition is a very individual thing, and the best approach is to do (relatively) controlled experiments to see what works for you. It’s hard to truly do good experiments on yourself (n=1, biased observer and non-blinded study subject… all that stuff), but try to control the variables where you can. At the end of the day, if it works for you, stick with it!