This week let’s test out hearing from you guys.  What kind of nutrition stuff would you find helpful or interesting?  What kinds of recipes would you like to see?  Talk to me.  Great work, btw!  You all having been tearing it up in the gym.  I am so amazed at the beautiful movement and technique happening in every class.

ALSO, please remember we are in the process of converting to online waivers.  If you haven’t done it yourself in your mind body account, one of us will have you do it during class.  Thank you for your help in making this happen.

Tuesday’s WOD:


Bench 5RM 1 Abmat



Chest 2 Bar Pull Ups

Power Clean and Jerk (61kg/43kg)

Push Ups

*Compare to 4/15/14.  RX+: 15-12-9-6-3.  Use an appropriate weight for you.  Feel free to do a cash out of the coach’s choosing.

Categories: CFSL BLOG


Anonymous · August 26, 2014 at 12:56 pm

1) what do you eat for recovery if you are sore
2) what do you eat when you are doing a lot of cardio
3) there is a ton of supplements out there with different views on taking them, do you have any must have supplements? Would you replace all the whey proteins, pre/intra/post supplements, etc. with a better diet?

Anonymous · August 26, 2014 at 1:06 pm

5) one more, for the recipes, maybe some replacements for the supplements? For example, “instead of taking the preworkout, try eating this instead” or “try this recipe for a quick-on the go protein to replace your whey protein shakes”.

Marcus · August 31, 2014 at 8:26 am

1) I’ll answer questions 1 and 3 together. Eating adequate amounts of protein and carbs will help you recover faster. However, there’s no go too food to eat that will magically cure your soreness. One of the best ways to alleviate that soreness is to supplement with BCAAs and Creatine before/during/after your workouts. These, along with whey protein are the 3 must have supplements, in my opinion. Caffeinated pre-workouts are an effective supplement, however some of the side effects (jittery, upset stomach) can be a turn off, if they happen to affect you.

2) Not quite sure of the second question, but of you’re talking about cardio as in trying to lose weight then look to Keep your caloric intake lower than your total caloric output. If you’re talking about what to eat before you run a marathon… Carb up. Sweet potatoes and dates are two of my favorite sources of carbs of you’re trying to stay clean.

5(4?)) A solid diet trumps all other things. If you take 3 trips through the drive thru every day, getting the right protein post workout is the least of your worries. Supplements are just that; a supplement to what you can’t already get in your diet. It’s hard for some to eat 50 grams of protein in one sitting, so a shake is a great way to get that in. So to answer your question, the ideal situation is to eat a balanced diet and use the supplements (BCAAs, Creatine, whey) properly, because they work.

Leave a Reply

Your email address will not be published.