Tammy gets to the top of the 12 foot rope. The 12 foot rope is a great progression towards the 15 foot rope.
This week's Whole Life Challenge Weekly Lifestyle Challenge is to eat some protein and carbohydrates within 30 minutes of completing your workout. Post-workout nutrition is very important as this is the time (between 30 mins - 1 hour) when your body is most receptive to utilizing carbohydrates and protein to replenish your reduced glycogen stores, decrease protein breakdown and increase protein synthesis (to repair muscles).
Benefits of post-workout nutrition include improved recovery, decreased muscle soreness, increased ability to build muscle, improved immune function, improved one mass and improved ability to utilize body fat.
Many people have difficulty eating whole foods for their post-workout nutrition meal and find shakes, drinks, or slurries easier to consume. We have several products available, SFH Recovery shakes and Fuel for Fire pouches, that meet our high standards of whole foods and give you the protein and carbohydrates your body needs.
The post-workout meal is meant to be low calories (less than 200) and does not replace your next regular meal. It is in addition to your regular daily meals.
You can read more about post-workout nutrition here.
25 Walking Lunges
50 Box Jumps 24/20 in
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettlebell Swings 2/1.5 pood
20 Dumbbell Hang Squat Cleans 35/25 lbs
25 Good Mornings 95/65 lbs
30 Wall Balls 20/14 lbs
3 Rope Climbs 15 ft
Compare to June 29, 2015
Memorial Day Murph - May 30
Knuckle Buster OCR - July 16
Record your WOD on Beyond the Whiteboard.
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