CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
PRE & POST WORKOUT MEAL–WHAT TO EAT BEFORE AND AFTER WORKING OUT
“What you eat before (and if needed, during)your workout is crucial for fueling the workout itself and maximizing your performance throughout.
What you eat after your workout is crucial for optimizing the recovery process (which basically begins as soon as your workout ends) and ensuring that your body has all of the supplies it needs in order to recover, adapt and improve the way you want it to.
And while research does show individual benefits in getting JUST your PRE workout nutrition right, or getting JUST your POST workout nutrition right, real world experience shows that for the best possible results, the key is getting BOTH meals just right.
So, while your around-workout-nutrition definitely won’t make or break your success, the meals you eat before and after working out can definitely play a positive role in improving your results.”—A Calorie Counter.com
4 PROGRESSIONS FOR THE HANGING LEG RAISE
Short video by Al Kavadlo via Breaking Muscle! Good progression to get the hanging leg raise and then move on to some of the more difficult exercises. If you’ve paid attention enough you may have seen Lisa do these. In fact she does everything shown with the exception of the 1-arm hanging leg raise. Could be why Lisa’s Knees To Elbows and Toes To Bar look effortless. CORE STRENGTH people…it’s where it’s at!–George
Workout of the Day
5 reps @75% 1RM
3 reps @85% 1RM
1 rep @95% 1RM
5 rounds for time of:
400 meter run
10 push press with 65%1RM(push Press)
Post your scores to the Whiteboard.
1..2..3.. hands on your hips! can anyone guess where Steve L has his hands
I love when you post visuals! Thanks for the video George!
Let’s see when those windshields make it into a WOD!
Thanks George! I struggle with my pre/post meals daily. This article helped.
I liked the music in the leg raise video as well as the fact that he was smiling the entire time! It made me chuckle
Judging by Steve’s evil smile his hands are where they should never be.
Kelly–Windshields Wipers are best left for pre or post-workout….not in a timed WOD, in my humble opinion, but I like the way you think!
Annmarie- No problem!
Katy-Al Kavadlo’s”signature” characteristic is to smile while doing super-difficult exercises, I spoke to him last year about doing a seminar in our gym. If we get enough interest we can do it.
I enjoyed that video very much, and agree with Katy, the smile made the video. He made everything look so easy and I am certain that those are not! Thanks for the ab ideas!
wait let me rephrase, thanks for the core exercise ideas **
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The article was really good about what to eat except having to calculate 0.25g of my weight, seriously? Yes I’m having a problem figuring that out…go ahead give me shit but can someone tell me how much for a 145 lb person? Thanks…remember I was born when Eisenhower was in office, give me a break lol