Monday 10/21/13

Barbell Work
15 Minutes to Establish a 1RM Snatch

WOD
“Elizabeth”
21-15-9
Cleans 135/95
Ring Dips

Compare to 6/10/13

Basics
For time:
Row 500m
40 Thrusters
20 Pull-Ups

Supplements

Supplements are a touchy subject so we are going to briefly give it some input as to some common ones you’ll see the coaches and athletes use and why.  Here’s the 6th step in our 10 part series, 10 steps to eating better.

Fish oil- a CrossFit standard, the magic pill (also comes in liquid form) has many benefits including but not limited to fighting inflammation & improving blood flow.  It’s recommended for “little” people to take 2g of EPA/DHA: day and for “big” people to take 4g (to put it simply).

Iodine- may be a supplement you’ll need to take if you stay away from iodized salt.  If you don’t like taking iodine as a supplement, you can always use seaweed, yum!

Protein powder-  a good option to boosting those meals that lack the right amount of protein but BEWARE of the ingredients! The best whole food protein powder I’ve found is egg white protein powder.

Pre-WOD drinks- are for some but possibly not all, remember many of these have “uppers” such as caffeine and sugar.

Post-WOD recovery shakes- can be an individual decision as well, find one high in BCAAs (branch chain amino acids).  If your goal is to loose excess body fat, don’t drink any of your daily calories.

 

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