Nate, Bond and Smiley Jumping the 36" box
WOD
Row 750 Meters
30 Hang Power Cleans 135/95
Row 500 Meters
25 Hang Power Cleans 135/95
Row 250 Meters
20 Hang Power Cleans 135/95
Record Number Of Names On The Board Today!!! Good Work Everybody!!!
Topic/Question That Comes Up Often
What do you eat/drink, do for Post-Workout Nutrition?
Post answers/thoughts to comments.
hey everyone mitch here from iraq. i cant wait to come back and workout with yas again. but while i here let me tell u about the fantastic day i had yesterday.
ReplyDelete2min push ups: 75
2min sit ups:56
pullups:5
2 mile run: 15:59
200m 200lb tire flip with 35lb body armor: 2:35
12 mile ruck with 45lb ruck and 35lb body armor with weapon: 3hours 50 mins.
ive never been so sore
Protein carb shake right after. Usually go home and make an egg with 4 or 5 egg whites and have a serving of oats. :)
ReplyDeleteMitch! It is great to hear from you! That was quite the amazing work out you did yesterday. We all look forward to your coming home. Keep posting in the meantime!
ReplyDeleteMy opinion: Post work out nutrition is the time for carbs. I think you should avoid junk-carbs, however, and eat something like an apple or a compressed fruit bar like a Lara-bar. Then, since you should not eat carbs in isolation, add some type of protein and fat. Nuts are great. Jen's protein shake plus egg whites is great except I'd eat the yolks, too. Embrace the fat!
ReplyDelete23:42. It's always a pleasant reminder just how heavy 135# is. I wonder what the temp was in Iraq...how anybody does anything in those temperatures besides sit in a pool and drink margaritas is a testament to their mental fortitude...I never met you Mitch but thanks for your service, keep your head low and look forward to seeing you at the box when you get back. Post workout meal was 8ozs of orange juice, plum, 4 eggs scrambled with a skoach of ketchup and a handful of raw spinach mixed in. Chased it all with a bowl of Life cereal so I don't get hungry again 30 minutes later. :)
ReplyDeleteMitch!!! Great to hear from you! We sure miss you!
ReplyDeletePam we've been missing you at 9:30!
Rest day today! WAHOO!! Boy do i need it. But oh how i love rowing! Cant wait to see how everyone does!
Big glass of chocolate milk immediatelly following workout. No later that 40 min after. Perfect protein carb ratio. I prefer 1% either Organic or Dairygold.
ReplyDeleteThen after an half and hour or so depending on how hungry I am I eat turkey breast on spinach or a veggie omelet.
Thanks for your service Mitch!
Emily
Mitch! Come home soon! Protien shake right after wod, and a bananna, eggs and some oatmeal with almond milk when I get home, usually turkey with my eggs, anything that hides the egg flavor. See ya'all tommrrow!
ReplyDeleteI took a rest day yesterday so today I did the shoulder press swod and angie. 145x3 and 16:49 a pr by 6 seconds on angie.
ReplyDelete12:43 75#
ReplyDeleteEmily
Good to hear from ya Mitch. Stay safe. Protein shake mixed with 12 oz skim milk and a cliff bar within 15 mins after a workout. Soon after that either 8 whole eggs with red pepper and spinach or a smiley special: eggs, tuna, and sliced almonds wrapped in lettuce. Dont knock it till you try it!
ReplyDeleteLife lesson learned this week at the gym: Dont walk on your 400m run while Sam is watching! Thanks mimi for the help
Protein shake right before workout and usually eggs and veggies afterward.
ReplyDelete18:57 with 115#...chickened out and didn't dare use 135#.
ReplyDeleteI ate a mango today after the WOD...because...they...were cheap at Winco...don't really have a regiment post workout.
Now I'm going to eat some of Pfunder's delicious beef stroganof with some sausage in it for good measure. I will eat it over a bed of fresh virgin spinach...I've got to watch my figure.
17:20 with 95# My first complete WOD since the lung issue. Feels pretty good so far. I do not have a post workout food that i eat. I try to eat lots of protien post work out and drink lots of water. Otherwise I eat crappy and Sam reminds me everytime. It is hard not to eat crappy food, needs work.
ReplyDeleteSnickers and a Pepsi...that says it all..:p
ReplyDeleteI agree with Brandon. Well said :)
ReplyDelete16:20 I think; 35#; Mitch we're your team here in Idaho and we'll have a paleo party when you return. Post workout diet I never wanted to reveal and if I say a banana, bagel and water Smiley wouldn't believe me anyway. It's a work in progress.
ReplyDelete