The PRE-WOD meal…

Once in a while I'll get the question... What should I eat before my workout? This is something that requires trial and error and experimentation with the quantity and type of foods you eat. A recent study shows that protein intake prior to training can increase fat burning for up to 24 hours after training. If you train later in the day or after work, I'd recommend eating a high protein, low-carb meal (e.g. shrimp and avocado salad) no sooner that 90 minutes before working out. Or, if you are training earlier in the day, drink a small protein shake (e.g.1 scoop protein powder in water) along with your morning coffee/tea. I have personally experimented with many different approaches over the years, including training in a fasted state, which I will touch on later...



TYLER looking good on the ropes!

Workout of the Day
On the minute:
Perform 2 Power Cleans and Jerks on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 Power Cleans and Jerks
*Use a maximal weight 90% of 1 RM Power Clean
Post rounds completed.

PALEO RECIPE
"Avocado Salad with Black Olive Dressing" by The Real Food Company
3 tablespoons orange juice
2 tablespoons extra virgin olive oil
1/4 cup pitted Kalamata olives, coarsely chopped
1 clove garlic minced
1 teaspoon honey
salt and black pepper to taste
1 firm, ripe avocado, pitted, peeled and cut into thin wedges
1/2 red onion, sliced thin
1/2 head romaine lettuce, washed, dried and sliced into thin strips
In a small bowl, whisk together orange juice, olive oil, olives, garlic, and sugar. Season with salt and pepper. In a bowl, combine avocados and onions. Pour the olive dressing over the avocado mixture and toss lightly. Serve on a bed of sliced romaine. Enjoy!

"Lost time is never found again."-Benjamin Franklin