Call Us: (541) 912-7513

WOD

14
Jul

WOD

7/15/13

Weekly Recap!!

Strength
Back Squats:

  • 3 X 5 @ 75%

Front Squats:

  • 3 X 5 @ 70%

Conditioning
For Time:

  • 5 Rounds of “Cindy”
  • 15 Hang Power Snatch
  • 5 Rounds of “Cindy”

L1 (95/65)  L2 (75/55) L3 (65/45)
1 Round of Cindy = 5 pull ups, 10 push ups, 15 Squats
This video is crazy, this guy is my new hero!
[youtube=http://www.youtube.com/watch?v=pok4dGNT_rw]
 
Hey guys, something cool is happening at the gym. Have you noticed? You might have to look closely, but pay attention and you’ll see the change. Yes, we rearranged some equipment and spruced up the gym this weekend but that’s not what we’re talking about.
We’re seeing you all get stronger. Across the gym, we are seeing more weight being moved with better technique and you guys should be proud.
The crew from Ninkasi continues to impress us (and not just because they bring us beer, which, obviously we appreciate and enjoy!).  On Wednesday, Justin got his first kipping-swing pull-ups in a row and Dana got her first banded kipping-swing pull-up. Jared, Jeff, and Peter show up each class ready to do work and consistently improve and push each other.
Remember to keep working hard and always hold yourself to high standards!
We hope that you are all inspired by the gains we’re seeing because we’re going to continue focusing on strength. Starting tomorrow, every Monday for about a month, we’ll squat. We’re modifying a squat program developed by 2004 Olympic Weightlifting Team coach, Gayle Hatch. Yes, Thunder Thighs Thursday will still happen each week. Yes, you will squat twice a week.
Because of the increased volume and loading with the extra day of squatting, paying attention to your recovery will be key. Everyone, and we mean, EVERYONE should have a post-workout nutrition routine. So many of people spend their time focused solely on the exercise program and ignore the importance of a sound nutritional routine. It’s like putting the cart before the horse. Knowing how to eat during the optimal post-workout time will maximize your effort and yield the biggest return on your time investment.
There is an abundance of information online specific to post-workout nutrition. We are not trained nutrition experts; however, we’ve experimented with all sorts of different post-workout routines and we know what works best for us. Without going into complicated science (ask Calden if you have specific science questions), everyone will benefit from a post-workout meal that contains protein (to rebuild muscles) and carbohydrates (to replenish glycogen). The easiest way to deliver this to your muscles is via a protein shake.
While your post-workout nutrition should be rich in protein and carbs, it should be free from fat. Eating fat slows digestion, which is important to keep us satiated for regular meal like breakfast, lunch, or dinner, but eating fat after working out will interfere with the absorption of proteins and carbs. The timing of your post-workout nutrition routine is also important. After exercise, your muscles are primed for nutrient absorption for about 30-minutes. This time is known as you “window of opportunity.” If you wait too long, glycogen replenishment and protein repair will be compromised.
Remember, what works for us might not work for you, but start experimenting and see how tinkering with your recovery affects your workouts. As always, let us know if you need help or have questions.
There’s a phrase that abs are made in the kitchen. Well, we like to think that strength is made on the couch. Work hard in the gym, dial in your post-workout nutrition, but then rest and relax. Allow yourself AT LEAST one legitimate “rest day” each week (and we mean… eat a bunch of delicious food, watch movies, take naps, float the river, whatever). Your muscles are rebuilding when you are resting so embrace down time and let the magic happen outside of the gym.
Legs feed the wolf!
-Michelle Baumann