Picking up where we left off, some of the coaches shared their favorite, easily accessible post workout meals.
4 Eggs Over Easy
4 Slices of Bacon
1 Handful of Spinach
2 cups Grilled Chicken
1 cup Steamed Brocolli
4oz Flank Steak
3 Egg Whites
Tell us your favorite post workout meal, even is on the unhealthy side.
Are you ready for the 30 day Paleo Challenge?
Who has gone through a brutal workout and felt hungry after?
Post workout recovery is crucial to progress, and post workout nutrition is key to recovery. Workouts put a lot of stress on the body both externally and internally. Being hungry and thirsty is your body crying for replenishment. That heavily soaked t-shirt you just threw in the hamper, it's full of sodium and other nutrients.
We are extremely busy, heavy work loads and extra curricular commitments leave little time to prepare wholesome meals. Therefore, people often rely on the first thing they see. In our case, Carls Jr, which is terrible. In a perfect world, we would all get the necessary nutrients from real food. Unfortunately due to multiple circumstances, it is not possible.
That is where supplementation comes in. Going back to post-workout, it is essential to replenish your body with the fluid it has just lost. Hydrate, hydrate, hydrate, it is as important to drink water post workout as it is before and during your workout. Your body is begging for it.
On the performance side, it is important to get some form of Protein in your system, whether it is whole food rich in protein (Chicken breast, egg whites) or a protein shake.
breakingmuscle.com is great resource on this topic and recently wrote a solid piece on post-workout nutrition. As always, this is a mere suggestion, so if you plan on stopping at Carls Jr, make it a Turkey Burger (No sauce, no cheese, no bun).
Even though most of us grew up near the ocean and the many marina's surrounding it, rowing is a brand new endeavor. Learning how to efficiently row, will not only help you improve your times, but will also keep you from getting fatigued too early, as well as preventing injuries down the road. Not rowing properly can lead to injuries to the lower back as well as to the rib area.
Taking the time to learn how to row, is just as important as learning how to perfectly execute a Clean and Jerk. The following video covers the basics:
Now that the basics have been covered, let's talk about damper settings. Damper or the lever at the side of the erg goes from 1 to 10. The common misconception is that if you are rowing with the damper setting at 10, that you are putting in more work than someone with a damper setting of 5. That is incorrect, in fact putting the damper that high for long distances is putting you at a higher risk for injury. A damper setting that high should be for short distances only (150M or less).
Fact is that most elite rowers, place that damper between 3 and 4, since they feel that is the drag factor of water. In CrossFit competition there is no official setting, however the default is 3.5. Hoping on the rower is an exciting endeavor for most, but you must have a checklist before rowing. Make sure you have a proper damper setting, followed by making sure that you are securely strapped in.
Recommended damper settings based on body weight:
250lbs - 6-7
200lbs - 5-6
175lbs - 4-6
150lbs - 3-4
125lbs - 2-3
At the end, pick a damper setting that you are comfortable with, just keep in mind, higher doesn't mean better and it definitely does not mean you are putting in more work/strokes than the person with a lower damper setting. Safety/Technique first, power and intensity follows.
No, you did not stumble onto a sneaker website all of a sudden. However, I am going to take this time to discuss footwear. First and foremost there isn't a requirement for footwear, ok there is, no open toed footwear (safety reasons). There are footwear choices out there that will enhance your experience and improve your performance.
Now, shoes will not make you run faster, they won't make you jump higher or lift more weight. They will put you in a comfortable position to perform better overall. Due to our programming a lot of people are confused about the type of footwear they should wear. We do it all, running, jumping, weight lifting, walk on walls, etc. Do I get a running shoe, a training shoe? So many options it'll make your head spin.
Here are some quick suggestions on some stylish yet functional footwear you can use at the box.
Nike Free Run 5.0
Nike Free Run 5.0
It is very common to see this version of the Nike Free Run line at our box. The shoe is light, comfortable and it looks good at the same time. It is a minimalist shoe, but not so minimal that you feel every bump when we send you out on a dreaded "Fire Run". These are made for short runs, and to be light. They may not be optimal for some of the Olympic and weight lifting movements we conduct at the box. The Nike Free Run can be a bit unstable, and may affect set up stance, midline stabilization and weight in the heels. Not a bad shoe but not the best. Another knock on this model is that they burn out quickly, they don't have great durability.
New Balance Minimus
A solid shoe for the type of workouts we conduct. Once again a minimal shoe, hence the name. Can be a little uncomfortable when running outside, since you feel everything. Great for stability when weightlifting.
Reebok Nano U-Form
Marketed as a "Jack of all trades" shoe. Great for CrossFit, since they provide the flat sole for lifting portions of your WOD but also have a good amount of cushioning so you don't feel the pounding of the pavement. Reebok is way ahead of the game when it comes to footwear specific for CrossFit, in fact they have an exclusive agreement when it comes to shoes and apparel. This particular model was the first designed and developed by and for CrossFitters.
Reebok Nano 3.0
This model made it's debut during the 2013 CrossFit Games, and most vendors have had a tough time keeping this model in stock. The shoe is extremely versatile, like the UForm, where it's minimalist enough to provide stability for weight lifting and has enough cushioning to make your runs somewhat comfortable. Both versions of the Nano, have reinforced toe boxes so they wont wear out with all those burpees and wall walks. Highly recommended model, although finding the color you want may be difficult.
Also making it's debut during the 2013 CrossFit Games, this shoe is a specialty shoe. It is Reebok's designated "weightlifting" shoe and comes in an assortment of colorways. This shoe is lighter than other weightlifting shoes on the market, but still provide the flat sole and stiffness needed to provide stability during heavy lifts. Going for a run in these is not recommended.
These next two entries are strictly for those committing to moving a massive amount of weight. The Adipower is Adidas primary weight lifting shoe, and it's a good one. Provides rigid support with it's one strap system. Constantly reviewed as the most comfortable weightlifting shoe on the market. Not exactly versatile as it only comes in the red color pictured to the left. Heel support for stability along with a flat sole.
Nike Romaleo 2
Used by the Chinese National Weight Lifting team in the London 2012 Olympics, the Romaleo 2 has risen in popularity. Especially the awesome looking Volt colorway. Nike shaved some weight from the original Romaleo to make this shoe lighter. It as a dual strap system to provide forefoot and rear foot stability. It also offers Nike's unique "Power Bridge". A favorite, along with AdiPowers amongst power lifters and olympic lifters. These are very friendly to those with a wide foot.
As you can see, there are plenty of options. One option we don't recommend is running shoes. They may provide optimal cushioning for long runs or even walks. However, they will not provide the stability you need for the workouts we conduct. In fact they may even make you susceptible to injury (i.e rolled ankle). There are deals to get these types of shoes at a discounted price, in fact, I posted one on our Facebook page today. We'll be on the lookout for more.
When it comes to footwear, in this case it's function over style. The majority of the options listed have both. There is also an up and coming brand called INOV8 that also has CrossFit specific footwear, unfortunately, I haven't tested a pair and can't give any type of review. As always, if you have any questions feel free to ask the Backyard Staff.
This has been a long time coming, a blog to coincide with the opening of our new facility. As coaches we are extremely excited at the progress of the facility as we see it comes together. We collectively enjoy watching the wide eyes of our current members as they make their way through our new doors. It's an exciting time, it's as if we are finally being allowed to play with all the shiny toys from the toy store.
We appreciate the patience as our suppliers get us our equipment. Those who have been around know how far we've come and the progress we've made in getting the facility up to speed has been phenomenal.
As far as this blog goes, we hope to provide insights on how to become more fit and how to become stronger. Everyone has different goals, and we are here to help you attain them.
It starts with you, without you we are not here, we don't expand from our former garage setting and into a 2300 square foot facility with all the bells and whistles. We want you to get better, and we can't stress enough that consistency breeds results. You give us your time we'll get you in better shape, you give us more time we'll get you stronger, you give us more time we'll get you in better condition.
Some of our members have seen amazing progress and as coaches we enjoy seeing that. We hope to keep on learning in order to make our community better. This blog will be a part of that, from health articles to active wear. We'll try to cover as much as possible. If you have any suggestions or are interested in writing a blog posting yourself, talk to one of us. We appreciate the contributions of our members. There will be minor editing of course.
It doesn't get easier, you only get better.