Are you getting the Most out of your WOD's?

Lately I have been asked by a couple of people about post workout nutrition so I thought that I would share what I think. Most of the science that I go by is based on Loren Cordain, who is the author of The Paleo Diet and The Paleo Diet for Athletes, as well as Rob Wolf who is a strength and conditioning coach and was a former research biochemist. I also rely upon trial and error with my own body because after all, we are all different and what works for one person does not necessarily work for all.

According to this article by Wolf, there are different approaches based on what kind of outcome you are looking for:

1. Low or No Carb Post Workout: Good for long term health benefits because it focuses on muscle recovery while limiting the effects of insulin. This is also good for someone who is trying to lean out and for the strength athlete. Although this is a good choice for strength training and most workouts, it is not as beneficial to use after long met-con WOD's when your glycogen, which gives you the GO, needs to be restored.

2. High Carb Post Workout: This is suggested to be used every 5-7 days or especially after a crazy taxing/long WOD. For you zone/paleoers he says use 1/4 of your daily protein blocks and 1/2 of your daily carb blocks post WOD. OPT says that he decides his post workout meal based on how much work he did and body fat.

In my opinion I think that you need to assess your own body, your diet, your goals and what kind of WOD you did. My favorite post workout fuel is Advocare's Muscle Gain, which has 25g protein, 6g carbs and 2g fat and I add a little extra fat. If I do a gruelling WOD I throw in some Post-Workout Recovery which has 12g protein, 38g carbs and 3g fat. They are fast, easy and taste damn good! Another major thing to point out for maximizing your workouts is getting adequate sleep, eating clean and drinking lots of water! If you are not feeling like you are getting the results you want take all of this into consideration and tweak your habits here and there. My bro Jeremy and CrossFit bad-ass swears by eating more FAT! You can also ask me or one of our many well informed crossfit coaches!

Eat Whole Foods, Paleo and Additive FREE!

How many of you skip breakfast, eat whatever because you are on the run, buy all of your food from the grocery store???








































1. It is essential for you to start your day off with a good breakfast to refuel your body after your "sleep fast" and to get your brain working for the day. I usually eat eggs with any combo of peppers, onions, sausage, spinach, zucchini, mushrooms. Cooked in organic virgin coconut oil, of course.

2. Make an effort to cook and store protein, fruit/vegg and fats that are easy to assemble for snacks and meals. Especially if you are a busy person. See how Melissa "Melicious" Joulwan gets ready for the upcoming week of paleo eating here!

3. Make the time to get out and shop at your closest farmer's market. We shop at the year round FM at the Triangle on Wed. from 3-7pm. They have fresh and local fruit, vegg, pastured eggs, chicken, pork, beef and all kinds of pesticide and additive free Whole Foods! They also have live music and a huge area for your kids and pets to play in the grass or in the water fountain!

Articles/Sites of Interest:

-Top 15 chemical additives in your food.
-The dirty dozen: shoppers guide to pesticides.
-FOOD INC. :A must see!

I Am So Proud of My Lovely Wife!

Empowerment Stories - Ashley Thiel

Ashley Thiel
"Being healthy and fit just gives you a whole new perspective on life, but it's not just that. The atmosphere at CrossFit Central is one that actively promotes bettering yourself physically, mentally, emotionally and spiritually. This has intentionally or unintentionally created a little voice inside of me that says today and every day that I AM healthy, I AM fit, I AM an athlete, I CAN do things that I never thought that I could do, life IS AWESOME!"

Though reluctant at first to join CrossFit, Ashley made the commitment and has seen amazing results!

"Prior to joining CrossFit Central I was working a lot as a server and living a pretty unhealthy lifestyle which included a lot of not caring what I ate, not working out and a lovely smoking habit. Physically the only thing that I can say I did that took any kind of effort was being on my feet at work. I lacked confidence in my abilities, I had a negative body image and I always had an excuse why I couldn't or didn't want to do crossfit."

"Since Joining the CrossFit Central community I have done things that I never imagined that I would do. This summer I think that I have seen the most results of any time since I started to crossFit. I began to eat paleo/zone along with CrossFit Central indoor classes and within two months my body changed more than I ever thought it could. I truly believe the things that I have learned at Central about health and wellness as well as getting me in the best shape of my life and introducing me to so many amazingly uplifting and positive people - is priceless."

"I am now 21 weeks pregnant now and have been faithfully crossFitting the entire time and plan on going as long as my body will let me. Thankfully crossFit is amazing and molds to any one's abilities and needs. I believe that continuing to work out helps me every day with my energy level, my self image and will ultimately help me in my labor/birth/recovery. I also believe that by staying active during my pregnancy will help me be able to return to CFCentral sooner and get my pre-pregnancy body back faster!"