Monday 150119

For time:

21-18-15-12-9-6-3
KB Swings
Box Jumps
Wall Balls

Post score to BTW.

Turkish get ups. Is Erin paying attention?

Turkish get ups. Is Erin paying attention?

The following is a post by William Imbo of Box Life Magazine with 5 tips for faster recovery which means better results. You can check out the entire article by clicking here.

Don’t Skip the Cool Down & Stretch
The recovery process should begin before you leave the box. During an intense training effort, metabolic waste products are lodged in your body all the way down to the individual muscle cells. The fluid that surrounds them—as well as the capillaries, veins, and lungs—needs to be flushed out before you rest. As soon as you finish exercising and pick yourself up off the floor, your first thought should be to keep moving at a gentle pace. Doing so will allow your heart rate to come back to its resting level.

Drink Plenty of Water
As humans, we need water to survive (our bodies are roughly 60% water), and we need to drink enough of it throughout the day to avoid dehydration. In one hour of exercise the body can lose more than a quart of water, depending on exercise intensity and air temperature. So it’s important to make sure you replenish your stores as soon as you can. Getting enough water into our system helps to improve our recovery time, as it helps to bring the electrolyte balance in our body back to normal.

Drink a Post-Workout Protein Shake
Specifically, take your whey protein. Now, there’s nothing wrong with waiting till you get home to make a meal that’s hopefully packed full of protein, but I highly advise you to invest in a whey protein supplement, and here’s why: Whey protein is considered to be a “fast-acting” protein because the body can digest it and absorb the nutrients it contains quickly. When you ingest whey, the amino acids from the protein will go through their metabolic functions—one of which is protein synthesis (where cells generate new proteins).

Eat Carbs Too!
It’s useful to get carbs into your system following a workout as they replenish your glycogen stores. Glycogen is the chemical form of carbohydrates that is stored in the muscles. As you train, your body utilizes glycogen as its main fuel source. Glycogen is needed in order to generate ATP—adenosine tri phosphate—which transports chemical energy and is crucial for muscle contractions. It also helps to increase muscle cell volume and muscle fiber fullness. As such, don’t assume that there’s nothing to be gained from munching on a sweet potato, some brown rice or a banana (more on these below) post-WOD.

Get Potassium & Sodium Into Your System
Potassium is a vitally important mineral in our body, helping our heart, kidneys and other organs to function properly. It also helps our muscles regularly contract and relax, seeing as most of the potassium ions in the body are located in the muscle cells. On top of that, potassium is useful for ensuring the growth of muscle tissue, as well as facilitating the correct utilization of the energy that’s released during metabolism, which contributes to muscular strength. 

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