Saturday

CrossFit Territory – CrossFit

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Warm-up

Mobility

extended arm lizard- 2 minutes each side

Strength

Bench Press (OE2min 7-5-5-3-3)

LITE PVC 10-10-10-10-10-

Workout of the day

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

Romwod

puppy dog pose-2 minutes

twisted lizard- 2 minutes each side

standing straddle- 2 minutes

low dragon – 1 minute each side

Nutrition Tip

Post-Exercise Recovery Nutrition

For weekend warrior athletes training two to three times per week, following a normal daily nutrition plan with no special additions is sufficient for optimal recovery before the next training session. For athletes training once per day or more often, refueling for the next workout as quickly as possible is crucial. Refueling accurately and consistently after workouts will restore muscle and liver glycogen stores, replace fluid and electrolytes lost in sweat, promote muscle repair and bolster the immune system. Athletes who optimize post-exercise nutrition will perform better in their next training session and accumulate more high quality sessions than athletes skipping post-exercise recovery fueling.

There are two post-exercise recovery fueling windows. The first is within 30 minutes of a hard or long training session. The second is in the two to three hours post-exercise. Short easy training sessions do not require special recovery nutrition. Athletes are best sticking to their daily nutrition plan with a normal whole foods meal after easy training sessions.

30 MINUTE POST-EXERCISE

Fluid, electrolytes, carbohydrates and protein are the foundation of proper recovery nutrition. Immediately on finishing a workout, start replacing fluid and electrolyte losses with a sodium containing drink or water plus sodium containing food. Estimate fluid losses by weighing yourself before and after training and drinking 16 to 24 ounces of fluid for every one pound lost.

To restore muscle glycogen and promote protein synthesis, consume 0.8g per kg of body weight of carbohydrate and 0.2g per kg of body weight of protein within 30 minutes of finishing exercise. For a 70kg or 154lb athlete this would be 56g of carbohydrate and 14g of protein.

read more:

https://www.trainingpeaks.com/blog/the-best-recovery-practices-for-endurance-athletes/