Workout of the Day (WOD)

Friday 1/9/15

Remember this Sunday from 9-11am is the extra training class to get ready for the 2015 CrossFit Open. Last year we had a lot of fun.  This year there will be a lot more competitors than last plus they are having a regular Open Division and a Scaled Division.  In the open you get to compare your scores vs. thousands of CrossFitters from around the world.  For more information regarding cost for this special session and getting signed up, contact  The class will be coached by Ron......and let's be honest, who doesn't want more face time with me :-) ok ok ok please sign up anyway, it will be a lot of fun, some good skill work and great WODs.
Another great tip regarding nutrition and post wod protein shakes.  I am got this from CrossFit Impulse, instead of writing my own, re-writing from a few sources, CrossFit Impulse hit this on the head and did a good job.

What should I eat after a workout?

I get the feeling that many people think they can find the magic bullet here, and somehow by drinking the perfect blended concoction of unicorn tongue and Cinnamon Toast Crunch right after a workout they can ignore nutrition the other 23 hours of the day. Just like in most of life, results aren’t achieved through one masterfully planned and incredibly executed event, but rather through an endless string of small but intelligent decisions all day, every day.

The objective of post-workout nutrition is to optimize recovery by replenishing glycogen stores and providing protein to begin tissue repair. This improves the results of your next workout, decreases hunger throughout your day, and improves body composition. The two things you absolutely need after your workout are

  1. Fast absorbing carbohydrate (fruits, berries, sweet potatoes, rice, even sugar)
  2. Fast absorbing protein (whey protein or egg protein is preferable)

One easy way to get both of these components is through a post-workout shake using a protein powder. For an average sized man your post-workout shake should contain at least 21 grams of protein and 36 grams of carbohydrate. Smaller or larger athletes can scale those numbers accordingly. You also may have to mix different products to get that particular carb and protein mix. For example, Progenex Recovery would need carbohydrate added from another source to achieve that mix.

Take these guidelines, experiment, and find what works for you. And remember that post-workout meals are crossing the t’s and dotting the i’s on an already solid nutrition plan. They aren’t the focus of a solid nutrition plan.



Congratulations to Marcos and Cindy on their new addition.  Marcos didn't tell me the name of their newborn, so I assume Marcos and Cindy are going to leave it to a gym vote on the baby boys name.  I vote for Chalupa Batman.


Ring Dips 5x3 (use the smallest band, other scaled options working with the coach or add weight)
Muscle Ups 5x3 (Strict and/or add weight if you want to make the reps more challenging)

24 Minute EMOM (there will be 3 stations, so you will wind up doing each station 8 times)
1st Minute
Burpees (Mx 10, Rx 12, FB 15)
2nd Minute
Row for Calories (Mx 8, Rx 10, FB 12)
3rd Minute
Double Unders (Mx 20, Rx 30, FB 40)

Why do I find this so cute and hilarious.....I do push-ups, lift weights and I'm super macho.  I should be watching Harley Davidson videos and videos of men arm wrestling.

Today's Workout

Tomorrow's Workout