Saturday February 11th,ย CRCF is having their annual competition: two people, two lifts, one WOD. It should be quite the show, we have TJ and Borg (Sarah P) and Haley and Lando representing CFS. How exciting! Erik and Melissa are looking to find 8 judges to commit to the tournament.ย Each Judge will get a T-shirt, snacks during the competition, and be fed after the competition.ย Erik and Melissa are very well organized, I had friends that judged last year (chris and I competed along with 2 other cfs teams) and had a blast. If you would like to volunteer your time please contact [email protected].– Amy
The best advice I got on performance nutrition is to operate in 2 hour cycles around your workout time. Here it is, and keep in mind all of this can be adjusted to your zone requirements if you are doing paleo/zone:
2 hours before: eat a good amount of carbs, some fat, and protein. Example: apple, almond butter, and protein shake with water. This gives your body the sustainable energy from the fat and protein as well as the high glycemic carbs to keep your energy source high leading up to your workout.
Immediately after your workout: you need to replace your spent energy with sugar and protein within 30 min of your workout. I usually do a coconut water protein shake here. Avoid fat for at least an hour so your body can absorb the protein and sugar and put it back into your blood and muscles quickly. Fat just slows down the absorption process.
2 hours post workout: eat another meal/snack that has your fat, protein, and carbs, again making those carbs relatively high glycemic.
Try your best to eat around this schedule. Your other meals can be structured as usual if they fall outside of this 2 hour range. The only time to avoid high glycemic foods regardless of their paleoness is in the evening. All they will do is store as body fat in our sleep. So if your 2 hour post wod meal is dinner time or later, load up on carbs but try to keep them low glycemic. If you ate enough during the day and got your immediate post wod replacement in you should be good.
If you workout more than once a day you can just reset the cycle as many times as you need. If you workout early in the morning just try to get that pre workout meal/snack in ASAP. This doesn’t have to be an exact science, rather a guide to keeping your metabolism and energy sources at their highest when they are needed. If you need help on what foods fall into what category, just ask!
Hollow Rock Challenge
30 Hollow Rocks
Open WOD 11.2
15 min AMRAP of:
9 Deadlifts (155,100)
12 Push-ups (Hand Release)
15 Box jumps (24,20)
L2 (135/95)
L1 (115/80)
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