Front Squats

WOD

Dynamic mobility before the WOD

Front squats 5x5

Rest

GHD Hip extensions 3x10

Foam roll and static stretching of problem areas after the WOD

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Basic Exercise Nutrition for improved Performance and Recovery!

What if you took a significant sum of money and set it aside each day in a safe place with the goal and intent that the investment that you had made was earning a steady return and then found out that not only was the investment not making money, but some of it was gone? Wouldn’t you take your money and put it somewhere else or find a better investment?

This is exactly how we should view good quality nutrition and pre and post workout supplementation of nutritional intake. We train to reap a return on the investment of hard work, energy, sweat and suffering! The research tells us that when there is a lack of protein and carbs in the bloodstream and body stores after training, there is a lack of recovery. So, here are some basic recommendations on supplementation of a normal healthy paleo or zone style whole foods diet for improved athletic performance and recovery.

Each athlete should be eating an adequate intake of pro/carbs/fat in a whole foods natural diet each day. Supplements cannot and should not be considered as the foundation for your diet. They are “supplemental” to your diet. Also, always properly hydrate before and after workouts to promote proper fluid balance for muscle and cell recovery.

Here are some general performance and recovery supplements that are easily available and considered safe with our existing knowledge of science.

Use guidelines:

Post Workout Protein and Carbs- there is a lot of research and anecdotal evidence that protein and carb supplementation after a workout improves performance and recovery. Protein after a workout is a must, but research also shows that protein mixed with added carbs after workout improves the synthesis of the protein and thus muscle recovery and healing.

Intake: May change based on the size of the athlete but here are some general guidelines. Intake may also change based on fat loss. 20-30 grams of whey-casein protein and 20-30 grams of quickly absorbed carbohydrate such as dextrose or maltodextrin. If you are a smaller athlete 20/20 would be acceptable, larger athletes 30/30. Ingestion should occur within 30 minutes after a workout and then followed by a meal or whole foods within 1 hour.

Creatine monohydrate- this is a powerful ergogenic(increasing capacity) supplement that has been widely studied. It promotes both anaerobic strength and lean muscle mass. It works via two pathways: increased intramuscular stores of creatine and phosphocreatine. Phosphocreatine enhances muscle strength endurance(ability to lift a barbell for repetitions) by helping to synthesize ATP(muscle fuel). It also increases muscular size through an increased store of intramuscular water and effects on growth related mechanisms to promote hypertrophy(muscle growth).

Intake: Take 20 grams per day for the first seven days then decrease to 5-10 grams per day for maintenance. (Creatine monohydrate should be the choice form)

Beta-alanine- an amino acid it increases intramuscular carnosine stores. Carnisone acts as a buffer to muscle acidosis caused by training which allows potentially longer sustained physical activity. It is also a proven ergogen with good effects on work capacity, power at fatigue and delyed onset muscle soreness(DOMS).

Intake: No loading required, 3-4 grams per day

Microlactin- it is an ergogen which can reduce DOMS, inflammation and thus improve recovery time.

Intake: No loading required, 2-3 grams per day

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Comments

Candace commented on 09-Dec-2011 09:03 AM

Yesterday did a home WOD. AMRAP 10'. 20 squats, 15 sit ups, 5(ea leg) Lunges 10#. 3 rds +13 sit ups.

Tina Neuwirth commented on 09-Dec-2011 09:45 AM

Missed those of you who couldn't make it this AM, but good crew anyway. I did the WOD today, FS 5-5-5-5-5: 95-115-135-145-145. I stayed on the last set to try to work depth but could tell I was short I my last couple reps of the last two sets. Then GHD
hip extensions 10-10-10: 15-25-35. Then I added 100 weighted sit ups with 25#. Have a great weekend and hope to see many of you at the party!

Coach D commented on 09-Dec-2011 07:52 PM

Little coach's WOD: 4 rounds 400mrun, 10KTE, 10 HSPU, 400mrow, 10KTE, 10 HSPU, repeat each again for a total of 4 rounds, 10:26. Felt good, felt even better to try to keep up with the sensei!

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Getting Off the Crack

WOD

Dynamic mobility before the WOD

Open WOD - find a movement,WOD or lifting element that you are weak in our need to improve on and focus on that today. It may be that mobility is your weakest link. Whatever it is, or whatever you need, do it!

Getting off the Crack

Here at CrossFit Fort Worth we promote a Paleo diet and the Zone Diet. Recent Nutrition Blog posts have given information pertaining to a Paleo lifestyle, but it's been a while since we have discussed the Zone Diet. Click the link below for an article in the CrossFit Journal from 2005. If you are not already subscribed to CrossFit Journal, now is a great time to do so!

http://journal.crossfit.com/2005/10/getting-off-the-crack-by-nicol.tpl#featureArticleTitle

You must Log In or Subscribe to read the article in it's entirety.

Look what the Zone Diet  combined with CrossFit can do! Find more great info like this on a weekly basis in our Nutrition Blog!

Posted by: Michele Deaton

Comments (3) | Permalink |

Comments

Clint commented on 28-Jul-2011 07:12 AM

Thanks for the post Michele. Staying true Paleo is where I struggle, This is a great reminder of the benefits.

Charlie commented on 28-Jul-2011 07:52 AM

w.10 rx'd 2rds + 3 c&j. not great, but almost twice as many c&j as sectional wod with the same weight...cleans get me every time. then did yesterday's wod rx'd with ben & miles in 11:30. miles killed it...ben, great work-you have come a long way in a short
amount of time

Michele commented on 28-Jul-2011 10:14 PM

100 situps for time - 3:40

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Body Weight Progressions

Sorry, we had to cancel the 8am and 9am classes tomorrow. We will still have the 10am class. Again the date of the class is 9/11/2010. Many of our athletes will be at the Spur On 5k Run at Glenview Baptist Church! Come cheer them on! The race starts at 8:30am.

WOD

Choose 2 Body Weight Progressions and do 5x5 of the movement with resistance. For example, weighted pull-ups, dips, push-ups, lunges, split squats etc....

Use the rest of your training time to work on your most limited mobility pattern doing dynamic, static and relaxed stretching...

Post loads and stretches to comments

Way to go Athena! Athena has been working for months on her running. Recently she took the time to have us analyze her running form and develop a plan for improving it. Wow! Athena's mile pace before was over 12 minutes. Yesterday, she ran a 5k without stopping in 29 min. You go girl! Desire, discipline and determination....

We had a great showing at the Zoi Nutrition 101 Seminar! Hopefully, everyone learned some stuff they did not know and got to try some great paleo, zone and primal friendly foods. Thanks to Michele for making us some great foods and giving us some great ideas! I did not mention it, but if you think the Primal Blueprint model of dieting is the way for you, check out this link. Mark Sisson is having a primal 30 day challenge. Might be just the thing to help get you started. Also, we will be posting more links and food manufacturer information on the food blog today.

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Comments

Erin commented on 10-Sep-2010 08:04 AM

Pull-ups and split squats. I started the pullups dead hang with the green band. Tina said they were too easy for me so I moved to the blue band and had trouble after two reps. She encouraged me to kip and I FINALLY figured out the movement!! Knocked out 5 with no problem. Knocked out the next set too! Moved to the Red band. Took a little more to get the movement but I got those without much struggle. I can't wait to try un-assisted when I'm not fatigued. Thanks for the encouragement, Tina!! I'm never touching that blasted black band EVER again!!! Split squats--50, 50, 50, 60, 60. Once I started getting tired, stability was the hardest part on these. Definately feel it in my non-working hip flexor and quad, in my working leg hip and but! Wow I'm gonna be sore tomorrow. The best kind of soreness, though! I accomplished something today that has been elusive for 8 months!!! Good job, morning crew! Pete...you are a BEAST!

Tina Neuwirth commented on 10-Sep-2010 08:51 AM

Erin, AWESOME accomplishment this AM! You'll be in the virgin pull up club before you know it. Great effort to everyone else as well. Nice PR on the push ups, Pete! I did pull ups and split squats too. Pull ups: BW, 2.5#, 5#, 7.5#, 10# (technically a PR, because I have gained about 10# with the pregnancy so far, so add 10# to all those numbers!). Split squats: 36#-50#-70#-90#-106#, also a PR. I could have sworn I had done 106# before, but it must not have been with 5 reps so it showed as a PR when I posted it on the white board. Not a bad morning considering I really did not want to get up!

Peter commented on 10-Sep-2010 09:24 AM

Great work this morning to all! I chose pushups and pullups.
Pushups: 60-80-115-135-155(4). This was a PR for me. Pullups: 38-45-55-65(2)-53(4). Great job Erin! You really went all out!

David commented on 10-Sep-2010 04:17 PM

Sorry I haven't been in... I've been fighting off a cold this week. I sure am missing it though!

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Metcon

WOD

Dynamic spine, shoulder and hip mobility prior to the WOD. Focus on lumbar and hip mobility.

Five rounds for time of 

Run 400 meters

Thrusters 15 reps 95/65 

Post time to comments

Static and relaxed stretching after the WOD. Focus on lumbar mobility with foam rolling, single knee to chest, open books, double knee to chest, kneeling prayer stretch, and seated sit and reach.

Ok, it's here! Michele and I can't wait to see everyone tonight and have our first full nutrition seminar. We hope that you walk away from it saying, "I get that!" Please bring a chair or two when you come tonight as seating is limited. Also, the 10.00 fee will be collected at the door. We look forward to seeing everyone, let's have a good time, some good food and learn some stuff. See you there!

Comments (3) | Permalink |

Comments

Michele commented on 09-Sep-2010 01:30 PM

4 X 400m run with 1 min. rest between - 1:50,1:47,1:45,1:52 Thanks for running with me, Marilyn!

Elisabeth commented on 10-Sep-2010 09:23 AM

WOD- S 45# thrusters: 16:44. Thrusters got much easier after i stopped doing shoulder presses. Thanks for reminding me C D.
Dustin- you da Beast!

Dan commented on 10-Sep-2010 02:32 PM

WOD - 45# Thrusters = 21:09 I thought I was going to pass out on the 4th round. OMG :)Felt good AFTER I was done!! Way to go Paige and it was nice to do a WOD w/Coach C :)

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Rest Day

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Corey commented on 28-Feb-2010 09:26 PM

Way to go Paige! I watched you do you latest "Fran" and you rocked it. Congrats Terra on a great run on Sat. I will be there Momday morning to see if I can challenge the so called "King of the AM". Mainly because I can't make it Monday afternoon, but taking back the AM throne will be an added bonus.

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2010 Food Challenge Winners!

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Corey commented on 17-Feb-2010 07:53 AM

Wow... Talk about girl power! You ladies killed it. Great job Kimberly, I think you had it in you all along. Way to represent for the guys Aaron. And Paige in top three in both categories is awesome.

Terra commented on 17-Feb-2010 08:53 AM

11:30 this am. I actually liked this WOD, I want to do it again with a little more umph! Elizabeth...I chickened out and started with the 25# Kb, thank God Darin encouraged me to go to 35# or I would feel really bad about this workout. I plan to do it again in a few weeks. Way to go Erin...you ROCKED! We need to get Pete some lace-locks ;)

Elisabeth commented on 17-Feb-2010 09:00 AM

Congrats all winners and completers. Can't wait to see your pictures. Terra, you are a speed demon! Good on you for challening yourself. that 35# is heavy to swing for us vertically challenged & small boned people.

Todd commented on 17-Feb-2010 10:16 AM

Terra, if you're looking for a little more "umph", you should acquaint yourself with Helen's mean older sister, EVA!

Peter commented on 17-Feb-2010 10:20 AM

Good to be back! 11:06 with some shoelace malfunctions. I'm pretty sure it could've been at 10:30. Either way I still beat Terra. Erin, nice intensity, way to push through the WOD.

Congrats to all of the winners of the food challenge!

Aaron Russell commented on 17-Feb-2010 12:54 PM

tryin to stay paleo over here is prooving difficult but so far so good. yesterdays WOD at 8,000 feet cabin altitude and 41,000 AGL, 3 rounds, 10 pushups, 20 overhead squats with rifle case, and 30 situps: 6:06. Todays WOD i made up since the power was out on base all day, but it tuned out to be a weak HELEN. 350m run, 10 pullups, 15 db swings; 11:21

Terra commented on 17-Feb-2010 01:28 PM

Todd, not sure if I am ready for Eva...just needed to give more of ME to Helen. Don't get me wrong, I was sitting at the end, but I know I should have worked harder overall. BTW, how's the pushup challenge going? I am not officially doing it, but I started it after hearing you talk about it about 12 days ago! So far, so good!

Terra commented on 17-Feb-2010 01:29 PM

Oh wow...I just saw Pete's comments. Hmmp, I won't be sandbagging on Fri., Pete, get ready. My mind wasn't in the game this morning or you would still be running to Tin Top and I would have never told you different :)

Coach D commented on 17-Feb-2010 03:19 PM

Ok, I am hearing some trash talking. Luv it! Sounds like some of yall need some WOD challenges to get rid of some of that nervous energy. I might be able to accommodate ya! i just wanted to say how proud I am of all the Food Challenge participants. Everyone did a great job. The t-shirts are comin!

Brady commented on 17-Feb-2010 04:30 PM

another crazy work week at school...wrestling is finally over and now track begins. Ive got to get my track workouts organized so I can start making it back up to the BOX! I did Helen, oh lovely Helen, today with a buddy at school. 8:35 as rx'd. miss the crew!

Tina Neuwirth commented on 17-Feb-2010 05:30 PM

Great job, and congrats to all who completed the food challenge! Way to go, and keep on going! Needed a quick one today, because we got a late start at lunch, so we did 90 seconds (as many reps as possible) FS (I used 115#), and then 90 seconds of knees to elbows, 90 secs rest, then 60 secs of each, then 30 secs of each. We did this one in the summer with DL instead of FS. Anyway, I got 25/25, 16/16, and 10/10 for a total of 102. I'll be lucky to be able to stand tomorrow!

Paige commented on 17-Feb-2010 08:10 PM

Congrats to all who participated in the Challenge! Way to go Kimberly, Terra, Aaron and Athena!
14:53 on the WOD - need to work on picking up the pace during my run.

Elisabeth commented on 17-Feb-2010 09:08 PM

3/5 Eva- 800m run/30Kb/30Pu red band; She's a mean 'un even not full grown 25:38.

Troy commented on 17-Feb-2010 09:21 PM

Helen - 11:32 as RX'd. Kudos to the Food Challenge
winners. Ya'll ROCK!!! Terra...I have a nickname for
Eva. She is the "wicked witch of the west"!

Elisabeth commented on 17-Feb-2010 09:22 PM

I, too, did Eva 3/5 style...24'34", 1st Rd BW, 2nd Rd Red, 3rd Blue...harder than I thought she should be...now, on to a far more important matter, did anyone else notice that strange, dancing character in a hoodie? Is he some kind of cult leader? I heard his name is Pukie Rhambo... maybe we should look into this further...

Elisabeth commented on 17-Feb-2010 09:23 PM

The above posting was not the Lovely Elisabeth, but was, in fact, the less-than-refined TODD. Her gracefulness is still preserved.

Troy commented on 17-Feb-2010 09:39 PM

That "hoodie dancer" might be a chameleon. Keep your eyes open...
you never know when he might show up or be watching.

Athena commented on 17-Feb-2010 10:16 PM

Helen: 13:17, 1 pood KB, blue band pull-ups. Really need to work on running but otherwise pretty satisfied with the KB swings and pullups. Big Congratulations to the winners! IMO Paige should get the all around champ for placing top 3 on both categories! Way to go, Paige!!

Athena commented on 17-Feb-2010 10:18 PM

Oh and Tina, I made your Banana-blueberry loaf/muffin recipe. Those things are so good but are so dense! I might have put more than I should on my muffin tins but anyhoo just wanted to tell you that they are awesome!

Terra commented on 18-Feb-2010 07:21 AM

Elisabeth...way to go!!! I am thinking we should make a date to do Eva together. Oh, and nothing like your man highjacking your account :)

Elisabeth commented on 18-Feb-2010 07:19 PM

Absolutely! Terra. Misery loves company! When is your Cowtown? God Speed on that. May be after you recover and i get faster on my running?

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Food as Fuel Challenge 2010 - CrossFit Total

CrossFit Total

Food as Fuel Quick Tips

Rest

Today is the start of our Food as Fuel Challenge 2010! We will be gathering data, taking pictures, performing CrossFit Total and then holding a short Food as Fuel Quick Tips Seminar. Our goal is to get everyone started on the right foot today to do their best to win the Food as Fuel Challenge. 

Comments (3) | Permalink |

Comments

Chad commented on 04-Jan-2010 09:16 AM

I will be there tonight but will be late. Can't wait!

Corey commented on 04-Jan-2010 10:16 AM

Can't make it tonight. I will still participate in the food challenge although I guess I won't be an official competitor.

Melisa commented on 04-Jan-2010 03:25 PM

Love the almond pancakes!!! I did use vanilla. What a great breakfast, 2 warmed almond pancakes, 2 strips of turkey bacon and a small cup of milk! Yummy!!! I was great till lunch. Thanks for the great recipe Michele :)

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WOD

    

Comments (13) | Permalink |

Comments

Tina commented on 13-Nov-2009 08:07 AM

Good work this AM to all the guys, Viet and Pete on the Split Jerk and Boxes and Todd on the Oly WOD from the other day. I did the Oly WOD from the other day as well: FS 75%, 5x4 @ 115#, 85%, 3x3 @ 130#, 90%, 2x2 @ 140#, and 2x1 @ 145#, then Snatch DL 115%, 5x5 @ 105#. My legs are toast!

Clayton commented on 13-Nov-2009 08:29 AM

I'm traing for the spring Mud run. WooHoo!!

Dman commented on 13-Nov-2009 08:39 AM

Me too!

Dman commented on 13-Nov-2009 11:48 AM

CF FTW makes the crossfit endurance site again, rock the endurance team 2! Representing!

Clayton commented on 13-Nov-2009 12:35 PM

Nice pic on the Endurance site, way to represent guys. Getting dirty!!yes!!!

Todd commented on 13-Nov-2009 01:26 PM

Wednesday's Oly Prep WOD: FS 75%: 5X4@ 160, 3X3@ 180, 2X2@ 190, 1X2@ 200..think that's a PR & I had more in me! Snatch DL: 5X5@ 155

Todd commented on 13-Nov-2009 01:35 PM

WOD 2: Went to North Shore of Lake Grapevine to run (guess I'm now in training for the Spring Mud Run?), went a pretty good distance- longer than anything I've done in awhile and now I'm tired. Things I learned today on the trail: 1) Just because a 5'2" lady makes it underneath a branch does not mean a 6'1" man will. 2) Staring at your wife's backside whilst trail running may result in a head and neck injury.
3) Just because said branch was there on the way out, and said wife reminded you it was there, does not mean I have the capacity to remember same branch is in the same place on the way back. It could have moved... Landed flat on my back hard. However, remembered to stop the TIME!

Pam commented on 13-Nov-2009 02:38 PM

Todd, thanks for a good laugh on this fine friday!! I want to start training for the spring mud run!! See everyone tonight.

Corey commented on 13-Nov-2009 07:25 PM

Today's WOD - 115#, 135#, 145#, 155#, 165#, 175#(f), 175#, 185#. Thanks to coaches Clayton and Dman. 100 box jumps 20" - 3:12

Pam commented on 13-Nov-2009 08:30 PM

CF FTW WOD: 35-55-60-65-70-75-85-90(f)-90
Did a couple of extra's just for fun. 100 box jumps: 7:04. Feeling a bit slow lately. Thanks Clayton for the help tonight, look forward to pushing these new goals and getting back on track with my diet. See you guys bright and early @ 7!

Dman commented on 13-Nov-2009 09:09 PM

Anybody read the blog on grains? Scared to wake the sleeping lion?

corey commented on 13-Nov-2009 11:01 PM

forgot to mention 185 was a PR for me. Starting to get the hang of it. Just need to get down a little quicker.

Michele commented on 14-Nov-2009 08:55 AM

Split-Jerks: 60-60-65-65-70-70-75(PR)Probably could have gone heavier but was going easy on a sprained calf muscle - for that reason I subbed weighted step-ups for box jumps on 18" box - 12# weight - 100 step-ups time - 5:10

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