Wednesday 121121

As a team of four complete:
100 Pull-ups
100 Hip extensions
100 Knees-to-elbows
100 Deadlifts (225#/155) 
100 Dumbbell push press (40#/25#)
100 Kettlebell swings (24kg/16kg)
100 Calorie Row
20 Muscle-ups

Post times to comments and BTWB.

We are some rope climbing fools.

So the other day I was sitting at home eating Cocoa Krispies (gluten free, plus it was my cheat day, so don’t judge me) when I was struck with an epiphany of unlikely proportions.  You can picture me in that moment, early in the morning, with two days of scruff, wearing a bathrobe, my mouth open, eyes staring into space, with little krispies on my bottom lip.  If it was a cartoon, there would have been a light bulb above my head.  I realized, in that moment, that I love stretchy pants. I also realized we need to write a post about post-WOD nutrition.  

After putting some pants on, I decided that I should try to put this moment of bounty into words.  So here goes.  

There are some different ideas about post-WOD nutrition out there.  Keep in mind, I’m not a doctor.  That being said, we do have have some fairly simple guidelines that you may want to try.  

1.) No fat intake after a workout.  The theory is that after a workout, your body’s glycogen stores have been emptied, and that the body is eager to replenish them. Replenishing them would involve some sort of carbohydrate intake.  The reason we eat healthy fats is to slow the absorption of sugar into the body.  This is the one time where that is not what we want.  We want to give the body the opportunity to recover.  Fats will inhibit that recovery.  

2.) Carbs.  You need carbs.  This may vary on the length and intensity of the workout.  A standard intake level to try if you are zoning is four blocks (36g) of carbs.  This could be two apples, two oranges, or a large glass of coconut juice.  See how you feel.   You may alter the amount based on your body’s needs.  However, lets say you just did “Murph,” “Eva,” or some other workout that generally takes us a significant amount of time.  You may want to increase the amount of post-WOD carbs that you take in.  The longer and more intense the workout, the more your glycogen stores may be diminished.  

3.) Protein.  You need protein.  A standard intake level to try if you are zoning is 3 blocks (21g) of protein.  This could be from a protein shake.  Whey protein is generally considered a high quality protein because of high amino acid levels.  There are also so-called “recovery shakes” that include ingredients like Creatine and Coenzyme Q.  These may or may not fit your needs as an athlete. If you can stomach it, however, understand that the best food you can eat is real food, not a shake. 

4.) Finally, remember that you need to eat after a workout.  If you don’t feed your body after working it as hard as we do, it may feed on itself.  This may result in the erasing of progress made from actually performing a CrossFit workout.  Take care of the body that takes care of you.  

These levels of carbs and protein are merely blueprints.  Everyone’s body is different.  Don’t be afraid to try different things, and find what works for you. 

P.S.: A reminder from Patrick…

Hey all Verve party peeps and hockey freaks. We are going to try to collect ticket money by tomorrow, Wednesday November 21. Since we have had a great response with about 30 people wanting to go the tickets will be $10.00. Please leave your money in the envelope at the office. We will meet at Jakes at 5:30 on Saturday. Then get to Denver Coliseum at 7:05.  Remember to show your ticket at Jakes for a free glass of wine, tasty beer, or well drink.
If you are wavering and are not sure if you can go yet, NO WORRIES. Let us know by Saturday morning if you can be a part of the festivities.

Thanks, Patrick



  1. MIchael W :

    “The reason we eat healthy fats is to slow the absorption of sugar into the body.” I’ve never been able to figure out why, with our healthy fats, it mattered whether we had them all at once in a day or spread them out throughout the day. I knew that fat helped stave off the return of hunger after a meal, but otherwise I could never articulate to anyone the need to spread them throughout the day, like I could with carbs and protein. And now I can! Thanks for this!

  2. Rex :

    crap, I didn’t read this until after I was already there today. I promise I’ll bring money tomorrow morning.

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