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Wednesday 5/29/13: CrossFit CSA WOD


Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups


Probably one of the the most frequent question I receive besides the topic of supplements is “What should I eat before a workout?”  My answer often infuriates people, as it comes down to “Well, it depends…”

Why such a gray area?  Lots of reasons and variables, such as:
  • Time of day of training
  • Previous nutrition intake the night before
  • Type, duration, and intensity of training (very key)
  • Individual gastric transit time and tolerance
If we take these into consideration, you can see it could really change things up.  If you are still saying “Ok, but WHAT do I eat??”, here are a few guidelines:
  1. As a very broad generalization, there should be a 2-3hr buffer between whole food intake and training
  2. Intensity & duration affect GI tolerance; the more intense, the less your stomach will like food.  Similar for duration, at intensity
  3. Glycogen stores are affected by your previous training session, and more importantly, your meals the day BEFORE.
  4. Morning sessions:  Fasted.  This is fine—be hydrated, but know you are fueled by the night before meal.
  5. Anything under 60 minutes does NOT require intra-workout fueling via carbohydrates.
  6. A small amount of whey works well for most people.
  7. On that same note, BCAAs (branched-chain amino acids) work better.
  8. Caffeine works well here, but can be a double-edged sword…
  9. …and the same goes for “energy drinks” (Remember video above??  Classic!)
This is just the tip of the iceberg; it is very, very individualized, and I do no prescribe to the “one size fits all” protocol here.  Trial and error to find the right combo!
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