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Monday, December 31st, 2012 -CrossFit Stapleton


Monday, December 31st, 2012 -CrossFit Stapleton

Workout of the Day
DeadLift 5@55% 5@63% 5@70% 3@77% 3@85% 3@93%; Rest 2-3 b/t

Complete as many rounds and reps as possible in 12 minutes of:
15 Deadlift 155#/95#
15 Ball Slams
250 Meter Run OR 15 Box jumps, 24″/20” OR 45 Double Unders


New Tips for Post-Workout Nutrition: Don’t let your hard work go to waste. -Poliquin


Additional advice, Post Workout Guidelines (PWO) -Whole Nine

Eat immediately following exercise  (15-30 minutes). Bring your PWO meal to the gym with you, and eat as soon as you are able.

  • Meal-sized palm of hand:  light, easy digestible protein like egg whites, chicken or salmon.
  • Up to a fist-sized portion of carb dense vegetable (like yams, sweet potato, beats, butternut squash, acorn squash, parsnips or pumpkin)
  • You can add a little fruit here if like, but it should not be your primary carb source.
  • Add minimal fat to your PWO meal (if at all)

Note, your PWO meal is a “special bonus meal” -not meant to replace breakfast, lunch or dinner. Think of it a s a necessary source of additional calories and nutrients, designed to help you recover faster and more efficiently from high intensity exercise.


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