Stabilize The Midline Like A Motherf*&^r

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**Survey Question Of The Day**
What is your favorite post-WOD meal? Post your answers to comments.

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WOD for Wednesday 090805 — Today’s Schedule — Click Here
Back Squat
5-5-5
–Rest–
5 Rounds For Time:
25 Overhead Walking Lunges
25 Pushups
The goal is to finish this WOD in 10-12 minutes. Weights and pushups should be scaled to allow you to finish within this time frame.

Post Loads, Scaling Used, and Time to Comments

Fitness/Nutrition “Food For Thought” Article Links
Avoid Stupid Mistakes
Different Shades Of Power
Why You Should Exercise

Dave P is stabilizing the midline!

Comments (15)

#1 written by Dave Rubin 3 years ago

Scaling Options for Today’s WOD with Power Outputs:

Men, 5’10, 175lbs
w/45lbs in 10 minutes — 141 watts
w/25lbs in 10 minutes — 128 watts
w/15lbs in 10 minutes — 122 watts
w/25lbs in 12 minutes — 107 watts
w/45lbs in 15 minutes — 94 watts

Women, 5’5, 135lbs
w/25lbs in 10 minutes — 95 watts
w/5lbs in 9 minutes — 92 watts
w/10lbs in 10 minutes — 86 watts
w/10lbs in 12 minutes — 72 watts
w/25lbs in 15 minutes — 63

Check out more combinations for yourself at: http://www.performancemenu.com/resources/powerOutput.php
#2 written by Jay B 3 years ago

Perfect post WOD meal..,,
blend:
Coconut Milk
Scoop Vegan rice protein sans sugar
teaspoon unsweetened dark cocoa powder
teaspoon Berry Green by New Chapter
teaspoon Udo’s Choice oil
2 tsp Chia Power.

Drunk while munching handful of Goji berries mixed with dried blueberries.

Awesome.
#3 written by Allison B 3 years ago

Checked out CrossFit Rhody today and had a great time. I love this community of craaaazy CrossFitters!!!!!

We did 50-40-30-20-10 of squats, pushups, situps, and jumping jacks. Finished in 23:14.

Miss you guys and can’t wait to get HOME to CrossFit Durham! See you at 6:15 on Monday!

Allison
#4 written by Keith Norris 3 years ago

Hey guys,
Thanks for the good press. Keep fighting the good fight there in Durham.
#5 written by Shane F 3 years ago

Back Squat, up to 5x 275#.

WOD 13:14. Started with 45# plate and swapped to 35# midway into round 2.

Today was my time to pay the fiddler for my poor diet on vacation. I was pretty good about the types of food I ate (“Zone Friendly”) but I blew the portion sizes out of the water eating out nearly every meal. I look forward to getting back into the groove this week.

Post-WOD Meal…well a Paleo Kit or course, plus I burn more calories by using a full range of motion during the metcon beef jerkey chewing. Alternate meal is a bowl of 5 oz deli-meat slices (usually turkey), broccoli, strawberries, blueberries & cashews.
#6 written by Jack W. 3 years ago

I do the post-WOD “meal” of 8 oz. of chocolate milk with additional protein powder. It’s been working well for me.
#7 written by Becky N 3 years ago

NO more push ups please!

This work out was harder than I thought because I was shot from Monday and Tuesday. I did the lunges with a 15lb plate and just like yesterday I think i would have worked myself harder if I had lowered the weight and gone faster. Anyhow the push-ups were what really killed me. My time was 11:45 I think?
#8 written by Jessica 3 years ago

Some favorite post-workout snacks (haven’t been x-fitting long enough to boast of having favorite post-WOD snacks):

1. Small can of tuna, mashed up (add your favorite tuna mix-ins), served on wedges of red or yellow bell pepper. Or, put tuna on 3-4 Finncrisp crackers (100% rye grain, no other ingredients, the lowest glycemic crackers I can find). This is also delicious with salsa on top. Or capers. Or paprika.
2. A few fresh figs from my tree (can’t eat ‘em fast enough right now), sliced up and put in greek yogurt (Oikos), in ricotta, or wrapped in a few slices of prosciutto. Sometimes I add a few chopped walnuts, or pistachios.
3. Larabar! The only “energy bar” whose ingredients are all identifiable as natural substances (usually dates, nuts, coconut, and other fruit, no added sugar, no whey/soy protein). The coconut cream pie flavor tastes just like a Mounds bar, I swear.
#9 written by Rich 3 years ago

Some great ideas on the post-WOD meals. I’ve been dragging lately, so I am on the hunt for more food ideas to get back to form. I look forward to trying some of these ideas as well as those posted on http://bullcitycrossfitters.blogspot.com/ .

I haven’t had chocolate milk in some time, but I will tomorrow. Also, I’ve never heard of Larabars before, but after checking out the website, I can’t wait to pick some up. Which store has the best selection of flavors?

Thanks.
#10 written by Landy 3 years ago

Rich- Kroger on Hillsborough actually has a pretty decent selection of Larabar flavors (theyr’e in that section of the organic/health foods). I personally like the cherry pie and the pistachio – but every one I’ve ever had have been awesome. like dessert awesome.

I also don’t really have a post-WOD snack…I usually eat supper almost immediately after. Should I be doing it differently?

And Jessica – you have a fig tree?? AWESOME. especially since it’s really hard to find good, fresh figs in the grocery store…
#11 written by Matt H 3 years ago

missed ride then slept till 5pm…..figured I needed another rest day but worked out anyways…

burpee push press with 95# bar x 75 17.10

….these are plain awful…dropped weight from last time (115) going for 100 reps next week

favorite after workout meal….I have 3
1. turkey meatballs with 7 grain pilaf
2. 2 hot turkey subs fro amante and a coke

the meal i should have…3. ground steel cut oats, flax seeds, scoop of green vibrance and protein powder and water (tastes like shit but high calorie and real good for ya)
#12 written by becky 3 years ago

while larabars are tasty they are also a bit pricey if you have them regularly. here’s a recipe michael came across that supposedly does a good job replicating the flavor for about 1/3-1/2 the cost:

http://enlightenedcooking.blogspot.com/2008/02/home-made-lara-bars-energy-bars-part-3.html

haven’t tried it yet myself, but sounds tasty!
#13 written by Michael Towne 3 years ago

i just got my brand new kitchenaid food processor in the mail today… so this weekend will be my first batch of homemade larabars!

there is an afghan market near my house that has a huge selection of dried dates.

my favorite flavor is banana bread larabars. this one may be hard to replicate because im not sure how dried the banana needs to be.
#14 written by Michael Towne 3 years ago

OH, and for actual larabars… i suggest costco; you can get a variety pack and end up paying less than a dollar a bar (they run 1.85 to $2.00 at REI!)

but if you just want to try different flavors to see what you like, REI sometimes has like 10+ flavors to choose from.
#15 written by Sara C 3 years ago

actually liked this workout…175 on teh squats,

then 25 (3 rounds)/15(2 rounds) on the WOD…should have just kept the 25 pounds, was going for max speed. finished 6:40.

i have no idea if this is healthy/zoney/paleo friendly, but I used to Love a couple of fig newtons post workout. that and 1/2 a banana covered in peanut butter.
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Stabilize The Midline Like A Motherf*&^r

FREE COMMUNITY WORKOUT

CUSTOM FIT MEALS NUTRITION

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WORDS OF WISDOM

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