Michael Aaron

Athlete profile: Amanda B

-Hometown: Roswell, GA
-Age: 27
-Occupation: Auditor
-Three words to describe you: Easy-going, Devoted, Self-motivated (when it comes to non-exercise activities, although I’m getting better at that).
-What are your hobbies, interests and/or talents outside of CrossFit? I work too much but when I’m not working I like hiking, going to concerts, camping or traveling of some sort with my boyfriend and friends/family. I used to like to write, but it’s been a while. My friend and I wrote a Young Adult novel a couple of years ago. We’d like to try and publish it one day, but it still needs a lot of work (and a title)! I have also started to cook more and enjoy trying/making up new recipes (even though Adam may disagree with the idea that I “cook more”)
-When did you first start CrossFitting?: 9 months ago at CFM
-How did you first get exposed to CrossFit? What made you try it? Through my boyfriend Adam and his cousin who had been CrossFitting for a few years, but it was really meeting the people at CFM that got me to try it out
-Take us back to your first WOD… what was it, and how did it feel? hmmm…I remember it was either snatches, thrusters or clean and jerks and I had no clue what any of those meant. The women’s Rx was 65# and I could barely lift the bar (even when I lifted the bar my form was pretty horrible). I remember being really impressed by other girls who were doing Rx and hoped that I’d get there one day
-Favorite WOD: I like Angie or Cindy because of the squats, but I really liked the WOD a few weeks ago with 8 rounds of cleans and thrusters
-Least Favorite WOD: Anything with step-ups or a barbell over my head; I’m always afraid I’m going to drop the bar
-Sports & fitness background: Pretty much nothing. I did gymnastics when I was 10 or 12 if that counts and some light tennis. I attempted to join the track team in high school and that lasted about 3 weeks before I gave up. I worked out in college, but nothing too intense. Joining a gym in high school was a big step for me because I come from a family where my mom drives down the driveway to get the mail.
-What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? Besides the physical aspects of getting much stronger and faster and in better overall health, I have have changed my eating habits since joining CF and the Whole Life Challenge. I went 1 full year at work and only brought my lunch one day. As soon as I joined CrossFit and started the Whole Life Challenge I began to bring my lunch 3 to 4 times per week. I’ve gotten away from that again, but I at least choose healthier options when I’m out. Before CF I hated running (I still don’t love it) and I could not even do a 5k without stopping a few times. I’ve lived in Atlanta my entire life, except for college, and have never run the Peachtree Road Race. We decided last minute to run the race and bought tickets July 3rd. I was pretty nervous on race day but got out there and realized I couldn’t go back now (I kind of felt like I was about to jump off a plane and I was already at the top so there was absolutely no way they’d let me back out). I ended up running the entire 6.2 miles without stopping (and without beer) and wasn’t even that tired when I got to the end. Later that day I was asked how long I trained for the race and I realized that I had not done any race preparation. Kind of crazy that I could go from not being able to run a 5k to finishing a 10k without stopping once. I really feel like I owe it all to CrossFit.
-What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? The main life change is my new motivation for working out, eating healthier and working less. Really just my overall happiness in life because I feel like I finally found something I’m interested in and can improve every day
-Favorite CFM moments: Barkley at the anniversary party; Mardi gras WOD; this year’s Open (specifically 13.2) and finally clean and jerking 95# (after many feeble attempts at the Open and the following day at Open Gym)
-Any advice for people just getting started? If you can’t do certain WODs Rx, don’t get discouraged by other people who can, even if they’ve been at CF for the same period of time as you. You never know their fitness background, genetic background, etc. It’s competitive in that you can compare your times/weights/score with everyone else (which also makes it more motivating), but for me, it’s about competing with myself and trying to keep improving.
-Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? I did almost strict paleo during Whole Life Challenge, but now I try to eat paleo during the week and eat pizza and ice cream and everything else on the weekends. It doesn’t always work out that way, so I’m usually happy if I stick it out at least Monday – Wednesday. My philosophy – if you do decide to keep paleo, make sure to break it often enough where you aren’t craving too many things; you’ll go crazy!
-What did you eat today? Lara bar for breakfast; My job brought in pizza and salad for lunch and I said no to the pizza. I was proud of myself until I went out to get ice cream tonight and topped it with Reeses 🙂
Adam motivating Amanda through the Helen prelims a few weeks ago. Way to push it, Amanda!

Workout of the Day (WOD)

Oly total: FULL Squat snatch & FULL squat clean & jerk

Gymnastics Class 8pm

A. 15 Minutes of Handstand work
B. 10 Minutes of Kipping Pull-Up Progressions
C. GWOD-For QUALITY Perform in any order:
50 Hollow Rocks
50 Superman Rocks
*Each time you rest, perform
3 Push Ups

And coming tomorrow…

A. Weighted pull up: 1 rep max
B. For time:
250m row 1
5 kb swings 2/1.5pd
25 burpees
15 kb swings 2/1.5pd
250m row

TUES 7.23.13 Athlete Profile: Amanda B Read More »

POST YOUR PRs!

PR= personal record. Be proud of setting a new PR. Lots of you are killing it in the gym, and that’s a testament to YOUR hard work! But it also means the programming is working! Since we reevaluate/tweak the programming every month & quarter, it’s important for us to know, ESPECIALLY during Quarterly Progress Checks, who is setting PRs so we can decide whether to completely overhaul the programming, or do more of the same… so please tell your coach when you PR so we can mark it on the board AND add it to the ACCOMPLISHMENTS board!
Quick shout out to Christine Chaney who’s had several big accomplishments this month – her first Rx’ed WOD, first kipping pull ups (and she did 2!), AND an Overhead Squat PR!

Quarterly Progress Checks & Baseline retesting is this week

Lots of important testing dates this month! If you miss a day, we’ve got plenty of make-up opportunities! Here’s another update on our upcoming testing days & options:
Mon 7.22- 5 rounds for time: 7 handstand push ups, 14 pistols, 21 double unders
Tues 7.23- Olympic Total (1 RM Snatch + 1 RM Clean & Jerk)
Wed 7.24- 1RM Weighted Pull Up & For time: 250m row, 15 kb swings 70/53, 25 burpees, 15 kb swings, 250m row
Thurs 7.25– As many rounds & reps as possible in 20 minutes of: 20 thrusters 135#/95#, 20 pullups, 20 burpees
Fri 7.26– CrossFit Total (1RM Squat, 1RM Press, 1RM Deadlift) & AirDyne 1 min max calories test
*Makeup Days will be Sunday, 7/21, Saturday, 7/27 & Sunday, 7/28.

Cheryl Haworth will be running Olympic Lifting Open Gym again on Saturday, 7.28, for anyone who wants to do Olympic Total that day with her!

Retest your Baseline WOD this month!

Instead of testing in regular classes, like we’ve done in the past, you’ll be able to come in during any of the following times to retest your Baseline time with one of our coaches or Instructor Training Program students. This doesn’t count against your class limits for the week.
Baseline testing:
Mon 7.22 6p w Justin
Mon 7.22 8p w Carlos
Tues 7.23 6p w Ian
Tues 7.23 7p w Urán
Fri 7.26 6p w Tirzah
Sat 7.27 9-12n w Cassie & Beka
Sun 7.28 1-2p w Dyer

Baseline whiteboard pics from past Quarterly Check-Ins:

April ’13

Feb ’13

Nov ’12 Pic 1 & 2

Workout of the Day (WOD)

5 Rounds for time:
7 handstand push ups
14 pistols
21 double unders

And coming tomorrow…

Oly total: FULL squat snatch & FULL squat clean & jerk

MON 7.22.13 PRs Read More »

Hooverball Sundays

By Tirzah White
It’s a Saturday night out, and I chuck the deuces around 10:30PM. “Why?” people ask. I promptly respond with one word: “Hooverball.” This response is usually met with another question: “Hoova-whaat?” By the time I’ve finished explaining that it’s similar to tennis and volleyball but played with a 6lb medicine ball, I’m usually greeted with dumbfounded looks.

As much as the CrossFit community loves to play the game, Hooverball isn’t actually the newest fitness craze designed by CrossFitters to shame the volleyball players on their own court. The sport goes waaay back to 1928 when it was created as a means to get President Herbert Hoover up and moving. The game provides a physically demanding and challenging workout while requiring less skill or technique than tennis or volleyball. And most importantly, it’s fun!

If this piqued your interest, come out this Sunday and every Sunday at 10:30AM in the Piedmont Park Active Oval. There is no experience necessary! Just bring your game face, and be prepared for a sweaty good time.

Also, be sure to check out the Atlanta Hooverball Nation’s Facebook page for updates on schedules, pick up games, tournaments, etc.
www.facebook.com/atlhooverball

The kettlebell strikes again!

Workout of the Day (WOD)

A. Skill: 10 mins kettlebell skill work
B. 20 mins: Find 1 rep max bench press THEN…
2 mins to find max standing broad jump THEN…
2 rounds:
1 min max plyo push ups
1 min max overhead lunges 45/25
*No rest between movements/rounds. Compare to 05.08.13*

And coming tomorrow…

A. Make up a lift you missed this week
B. Team WOD:
Each team gets 2 minutes per station for max reps. Rest 1 minute between stations. 2 rounds for max total reps:
Station 1 – tire flips (one tire per team)
Station 2 – sledgehammer strikes (two hammers per team, one tire)
Station 3 – chest to bar pull ups (2:1 reps Rx:band)
Station 4 – wall balls 20/14 (2 balls per team, 2:1 reps Rx:scaled) ball MUST hit wall at/above 10′ line to count.

Sunday Schedule

WOD 12:00 to 1:00
“DT”
5 rounds for time:
12 deadlifts – 155 lbs
9 hang power cleans – 155 lbs
6 jerks – 155 lbs
1:00 to 2:00 – Open Gym

PARK WOD SUNDAY

Be sure to check out the free park WOD at Piedmont Park in the active oval at 10a. Bring your friends! Stick around for a fun game of Hooverball immediately after.

FRI 7.19.13 Hooverball Read More »

Whole Life Challenge

By Coach Beka
Summertime is definitely one of my favorite times of the year. Days spent at the pool with friends, beach vacations, Sunday Fundays on a patio…the list goes on. As much as I LOVE all of those activities, I’d been finding it more and more difficult to keep my eating habits in check recently. Drinking at the pool on Saturday often leads to a lack of quality sleep that night and bad food on Sunday, and it becomes a vicious cycle. I have spent many frustrated Monday mornings in the gym fighting the urge to call it a “rest day” and check out due to the poor eating (and drinking) choices I made the weekend before.

The last couple of weeks, I’ve been trying hard to fight the cycle and get back on track, and I’ve definitely noticed a difference in the gym. I not only perform better during WODs, but I actually WANT to push myself through them as well. I’m writing this post in an effort to encourage all of you to get back on track if you, too, have fallen off the wagon. And luckily, the Whole Life Challenge will be returning this fall to kick us back in gear. If you’re reading this and are experiencing something similar, please post in the comments and share any tips and tricks you’ve found to get back on track!

Here are the important dates:
Early Registration – August 1
General Registration – August 7
Start of the Challenge – Sept 7th

Stay tuned over the next couple of weeks for more details regarding the Challenge.
www.wholelifechallenge.com

Coach Raul demonstrates the Turkish get up on Saturday.

Workout of the Day (WOD)

A. Deadlift: 5-5-5 @ 65%
B. Skill: 10 mins of muscle up skill work OR
EMOM 10: 3 muscle ups
C. 3 rounds: Accumulate 1 min each in center, L & R side plank

And coming tomorrow…

THURS 7.18.13 Back on track! Read More »

Athlete Profile: Kelli O

aka KO, Kel, Kelsers, BBPF
Hometown: Originally from Mobile, AL. Just to beat you to it: An Alabama State trooper pulls over a pickup truck on I-20. He says to the driver, “Got any ID?” The driver says, “Bout what?”
To my credit, I grew up just outside of Atlanta and have lived in Midtown for over a decade.
Age: Apparently ladies don’t reveal their age… I’m 29 and holding.
Occupation: Corporate Zookeeper aka HR Manager
Three words to describe you: Because I’m so incredibly shy, I asked my friends to answer this question. Because I’m humble, I’m going to share ALL of their responses : ) – Caring, Witty, Awesome, Amazeballs, SassyPants, Bright, Sincere, Happy Go Lucky, Positive, Funny, Loyal, Energetic, Empathetic, Adventurous, Ambitious, Outgoing, Friendly, Smart, Vivacious, Considerate, Family Oriented, Cheerful, Positive, Humorous, Charismatic, Engaging, and most importantly, BBPF.
Editor’s note: Former CFM student Charles Barkley (yes, THE Sir Charles) once asked about Kelli, referring to her as “that pretty brown-haired girl… big booty, pretty face.” Hence, the BBPF nickname
What are your hobbies, interests and/or talents outside of CrossFit? As many of my FB friends know, I have a knack for finding random, entertaining videos/pics on the interwebs. I’m also dangerous with my iPhone camera, PhotoShop (see below), and video editing. I believe you are all familiar with my work on the Prancercise video.
Other talents: when you really get me laughing, I sound like a seal (or the guy from Revenge of the Nerds, but seals are cuter); I can give anyone a run for their money on “Aunt of the Year” – I have 5 nephews and a niece under the age of 6.
When did you first start CrossFitting?: I joined CF Peachtree in 2010, but I started a new job with long hours and then I injured my ankle playing soccer so my CF career was cut short. After surgery, lots of physical therapy, and a personal trainer to help me to gain confidence in the weight room again, I came back to CrossFit here at CFM.
How did you first get exposed to CrossFit? What made you try it? I blame Christine Wilson. I heard there were hot guys who worked out with their shirts off and any girl can appreciate a little eye candy. In all seriousness though, I just wanted to get stronger.
Favorite WOD: Is there such a thing? I’d much prefer a TWOD especially to “Don’t Drop That Thun Thun Thun”. (Please see Lis’ FB wall for an example… & the T stands for “twerk”)
Least Favorite WOD: Kelly – Probably just because they don’t even know how to spell it correctly. Everyone knows that “Y” is a bullsh*t letter.
Sports & fitness background: Grew up playing soccer & basketball, but was also a swimmer and dancer. My mom liked to see me take dance because it allowed me to be girly (I have 3 older brothers). My dad liked the fact that I took dance because it helped me on the soccer field. These days, it just helps me coach/choreograph prancercise routines.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? A picture is worth a thousand words:
Both Kelli & her minime have undergone drastic transformations since starting CrossFit… THAT, or Kelli really does have a PhotoShop habit. You decide.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I laugh more, sweat more, and am way more sore… However, I wouldn’t say that any of that is unexpected.
Favorite CFM moments: A) Filming the Prancercise video…everything about that day. B) Falling off the stationary dip bar when I got distracted because someone took off his shirt – Glad Christine was there to watch and laugh at me.
Note: if you take your shirt off, I will look – I have no shame. It’s totally platonic. Moreover, if I laugh when you take your shirt off, it’s because I’m thinking back to falling… I’m not actually laughing at you.
Any advice for people just getting started? Just have fun! Go at your own pace and learn the correct form from the beginning. (Easier said than done!)

Dan rocking out kettlebell swings during To Helen Back prelims.

Workout of the Day (WOD)

A. Back squat: 5-5-5 @ 65%
B. 6 rounds for time:
200m run
10 kettlebell swings
5 pull ups

And coming tomorrow…

A. Deadlift: 5-5-5 @ 65%
B. Skill: 10 mins of muscle up skill work OR
EMOM 10: 3 muscle ups
C. 3 rounds: Accumulate 1 min each in center, L & R side plank

WED 7.17.13 Athlete Profile: Kelli O Read More »

Vacation season is upon us

Yes, I’m thrilled to take two weeks COMPLETELY away from CrossFit Midtown beginning tomorrow, to recharge my batteries, let my coaching-raspy voice recover, and relaaaaaaaax.
Sure, some of you have given me a hard time over whether this is a “REAL” vacation. To many of you, competing in a powerlifting meet, attending the CrossFit Games, and going to a BIZ seminar sounds a lot like I’ll still be working while I’m away. Well… yes and no.
I look forward to vegging out for a few days here in Midtown, away from the gym, visiting my family – and YES, I even look forward to competing and to attending the CrossFit Games and to catching up with all my colleagues at the BIZ seminar. I also have two massages, two acupuncture visits, a pedicure, and some beach & pool time on the agenda!
As I’ve met with some CFM students in the past week about your goals & accountability, I found myself setting a goal of my own with Allyson B. When we say down to discuss her goals, we chatted about the trip she & Brandon are taking next month to Machu Picchu. Right then & there, I committed to her that beginning in 2014, I’ll plan an international vacation to begin crossing places-to-go off my bucket list. I still need to narrow down the where, but step 1 is the HOW – for starters, WITH A PASSPORT. Time to renew that bad boy.
What’s on your bucket list and what’s a small step you can take THIS MONTH to get closer to achieving it?

Speaking of bucket list, congrats to CFM’s resident DJ POB on checking a goal off his bucket list and getting engaged to his girl Kat (a former CFMer) earlier this month. We’re so happy for you guys!

Justin leads ITP through the workout last weekend. Congrats on getting your CrossFit Level 1 Certification, Justin!

Workout of the Day (WOD)

A. Overhead squat: 10 mins to find 1 rep max
B. EMOM 10: Every minute on the minute for 10 minutes: perform a standing double broad jump, then 3 snatches at 65% of 1RM
*Double broad jump is two consecutive broad jumps focusing on minimizing ground contact time between jumps.
*You must try to cover as much ground as possible with your broad jump.
*Minimum distance is double your height (mark the floor!)
*For each round you do not jump the minimum distance, perform 5 barbell roll outs after the workout.

Gymnastics class tonight at 8p!

A. Skill Work: Kipping Pull-up Progressions
B. 3 ROUNDS for QUALITY:
10 Strict Toes to Bar
10 Strict HSPU
10 Strict Ring Dips
10 Superman Rocks

And coming tomorrow…

A. Back squat: 5-5-5 @ 65%
B. 6 rounds for time:
200m run
10 kettlebell swings
5 pull ups

TUES 7.16.13 Holiday rooooooooooad! Read More »

Body composition testing

Every quarter during Quarterly Progress Check week, we bring out the DUNK TRUCK to measure your body composition. Plan on getting dunked on Wed, July 24. This is the best way to measure your physique changes as you morph into a CrossFitting MACHINE! The truck will be parked across the street from CFM, testing clients every 15 minutes from 4 to 6:30p. Tests are $30 and include accurate body weight & body composition measurements. Register here.

Kit <3 Helen.

Workout of the Day (WOD)

A. 10 minutes kipping practice
B. Wall balls: 3 sets of as many reps as possible, rest 4 mins between sets.
C. Tabata: Supermans and hollow rocks, alternating.

And coming tomorrow…

A. Overhead squat: In 10 mins, find your 1 rep max
B. EMOM10: Every minute on the minute for 10 minutes: Perform a standing double broad jump and 3 snatches at 65% of 1RM
*Double broad jump is two consecutive broad jumps focusing on minimizing ground contact time between jumps.
*You must try to cover as much ground as possible with your broad jump.
*Minimum distance is 12′
*For each round you do not jump the minimum distance, perform 5 barbell roll outs after the workout.

MON 7.15.13 Hydrostatic body comp testing Read More »

The next Cocktails for Midtown is tonight!

Join your CFM friends tonight at Front Page News on Crescent Ave, from 6 to 8pm for a little post-Fran refreshment!

Body composition testing

Every quarter during Quarterly Progress Check week, we bring out the DUNK TRUCK to measure your body composition. This is the best way to measure your physique changes as you morph into a CrossFitting MACHINE! The truck will be parked across the street from CFM, testing clients every 15 minutes from 4 to 6:30p. Tests are $30 and include accurate body weight & body composition measurements. Register here.

Quarterly Progress Checks & Baseline retesting is coming soon…

Lots of important testing dates this month! If you miss a day, we’ve got plenty of make-up opportunities! Here’s another update on our upcoming testing days & options:
Sun, July 21-Sat, July 28th: Quarterly Progress Checks*:
Retest your Baseline WOD this month! Instead of testing in regular classes, like we’ve done in the past, you’ll be able to come in during any of the following times to retest your Baseline time with one of our coaches or Instructor Training Program students. This doesn’t count against your class limits for the week.
Baseline testing:
Sun 7.21 1-2p w Dyer
Mon 7.22 6p w Justin
Mon 7.22 8p w Carlos
Tues 7.23 6p w Ian
Tues 7.23 7p w Urán
Fri 7.26 6p w Tirzah
Sat 7.27 9-12n w Cassie & Beka
Sun 7.28 1-2p w Dyer
Here’s another look at the upcoming Quarterly Progress Check programming:
Mon 7.22- 5 rounds for time: 7 handstand push ups, 14 pistols, 21 double unders
Tues 7.23- Olympic Total (1 RM Snatch + 1 RM Clean & Jerk)
Wed 7.24- 1RM Weighted Pull Up & For time: 250m row, 15 kb swings 70/53, 25 burpees, 15 kb swings, 250m row
Thurs 7.25- As many rounds & reps as possible in 20 minutes of: 20 thrusters 135#/95#, 20 pullups, 20 burpees
Fri 7.26- CrossFit Total (1RM Squat, 1RM Press, 1RM Deadlift) & AirDyne 1 min max calories test
*Makeup Days will be Sunday, 7/21, Saturday, 7/28 & Sunday, 7/29.

Cheryl Haworth will be running Olympic Lifting Open Gym again on Saturday, 7.28, for anyone who wants to do Olympic Total that day with her!

We’re also maxing on front squat, overhead squat and bench press this month, so if you miss/missed that day, make it up at Open Gym!
Ellen showing off some great pull ups during Helen prelims.

Workout of the Day (WOD)

A. Back Squat 3-3-3 @ 80%
B. “Fran”
21-15-9
Thrusters 95/65
Pull ups

And coming tomorrow…

A. Strength make up day: Pick a PART A that you missed from last week’s programming.
B. In teams of 3 or 4:
Station 1- 50 situps
Station 2- 50 double unders or 150 singles
Station 3- 50 wall balls 20/14
Station 4- 400 m run
Station 5- 50 air squats
First athlete starts at station 1. Second athletes moves to station 1 once first athlete goes to station 2. Athletes can’t advance stations until station in front is clear. Time is called once the last athlete finishes Station 5.

ALSO THIS WEEK: Saturday Open Gym with Dyer & Lis from 12n-2p

FRI 7.12.13 HAPPY HOUR TONIGHT! Read More »

CFM reminders

It’s been a busy week at CFM! So it’s time for a few reminders about our policies…
1. Classes are capped at 14 students: Use your Zen Planner login/password to reserve a space in class UP TO 7 DAYS IN ADVANCE. If something comes up, you can always cancel your reservation provided you do so at least an hour ahead of time.
2. Late for class? You just earned yourself a 25-burpee warm-up! Yaaaaaay burpees :). BUT, at 10 minutes past the hour, class is “closed”…for your safety & out of respect for your classmates, if you arrive after that, you’ve missed the warm-up & workout explanation and you’ll have to wait for the next class (if applicable).
3. Don’t hijack equipment! If someone else has claimed a pull-up bar for the workout, please set up elsewhere. The same goes for snaking kettlebells, barbells, etc. We give ample set up time to make sure everyone has their own WOD station.
*There will be occasions when we ask you to channel your inner pre-schooler and share equipment.
4. This is not social hour. We’re SO PROUD of the community developing here at CFM. I’m glad you’ve made buddies here. BUT class time is not gossip hour. Please save the socializing for outside the gym.
5. Respect your coach. They are in charge of the class. Our first concern is safety. So if we ask you to pull some weight off the bar, it’s because your form needs some work. If we ask you to pull some weight off the bar, it’s because your form needs some work. You have entrusted CFM to help you in your quest for elite fitness, and our coaching staff is here to do just that. WE ARE NOT HERE TO BE YOUR BEST FRIEND.
6. Clean up after yourself. Equipment. Gear. Water bottles. KILL CLIFF CANS. Protein spills (you know what I mean!). Sweat angels. Trash.
7. HAVE FUN! CFM is a positive place. Help us keep it that way. Have a bad day? Leave it at the front door… don’t come in complaining about it! Check your ego at the door and give yourself a pat on the back for even being here. Cut out the negative self-talk and enjoy your journey toward elite FUNctional fitness.

Sara and David working hard through Russian kettlebell swings at 7am!

Workout of the Day (WOD)

A. 5k row time trial
OR
B. Recovery day: 50 turkish get ups, not for time.

And coming tomorrow…

A. Back Squat: 3-3-3 @ 80%
B. “Fran”
21-15-9
Thursters 95/65
Pull ups

THURS 7.11.13 CFM reminders… Read More »

Post-WOD Nutrition Advice

I’ve been fielding lots of questions about post-workout nutrition and the Stronger, Faster, Healthier (SFH) protein options we carry in the Pro Shop. The bottom line is this: YOU NEED TO REPLENISH WHAT YOU BURN OFF IN A WORKOUT IMMEDIATELY AFTER THAT WORKOUT. While consuming a My Prep meal is perfect if you are looking for a pre-workout meal, but a clean protein supplement will reduce your soreness, speed recovery, and help make you stronger. Depending on which supplement you take, it can also aid in muscle gain. Here are some impressive whey protein stats: https://www.synergize.pk/shop/optimum-whey-protein-gold-standard-in-pakistan/
We carry three post-workout supplements in the Pro Shop, all from SFH: Pure Whey, Recovery and Fortified.
Pure Whey is your “budget” option just to get some protein back into your system after a workout.
The Recovery formula has protein as well as ribose, carnitine & Co-Q-10 for ATP restoration, taurine & creatine for energy generation, leucine, isoleucine & glutamine for muscle growth, and glucosamine & chondroitin for joint health… these are all added goodies to help your muscle recovery, aches & pains. Personally I notice better recovery, less soreness and just better overall strength when using Recovery after workouts.
Fortified is an option for those who wish to gain mass/muscle, and would be the one of the best exercises if you’re looking to boost your T. It has protein & specific amino acids meant to enhance growth hormone release and enhance muscle protein synthesis.

I personally use the Recovery for CrossFit. I’m currently using one scoop of Recovery & one scoop of Fortified, in preparation for my power lifting meet. That combo has helped me reduce soreness & heal injuries AND gain muscle. You can learn more from testosterone boosters at Clevescene.com, this will help you choose the appropriate one for you.
We sell single-serving samples as well as full-sized bags of SFH protein in the Pro Shop.
If you insist on doing your own thing & shopping elsewhere, I’m happy to help you read labels and decide on another clean protein product. I personally prefer SFH to the dozens (literally) of other protein formulas I’ve tried because it is an all-natural protein derived from grass-fed cattle. It doesn’t have any soy, artificial sweeteners or other added crap that many of the popular brands out there do have. As always, let us know if you have any other questions about post-workout recovery!
Ian, Regina & Deshaun working hard in Coach Cassie’s gymnastics class (join ’em every Tuesday night at 8p!).