Schedule Change at RWC - NEW Class Times! Starts Sept 2nd!

Monday - Thursday  4pm, 5pm, 6pm and 7pm and Prep Course at 6pm.

Friday 4pm, 5pm, 6pm. 

Additional 6pm Class starting at Santa Clara on 2nd September (Mon-Thurs)!

Summer Wrap up Challenge!

HERE are your teams!

More Challenge info HERE

Even MORE info HERE

 

 

 

 
 
 
 
 
 
 
 

 

 


Posted on April 18, 2014


NorCal CrossFit April. 19th 2014

HGST Folk getting out in the beautiful surroundings!
 
WHEN AND WHAT SHOULD I EAT BEFORE WORKOUTS?
 
I frequently get asked by you guys on what should I eat before my workout and likewise when should I eat them? Should I take a protein shake before or after or both? Is it okay to eat power bars before workouts? The truth of the matter is that there is no perfect pre-and-post-training guideline to follow. We all have different body types and goals. I personally try to stick to getting my nutritional needs via my diet, not shakes ( not to say that shakes are bad ). High-level or competitive athletes can benefit from the extra calories and quick protein intake since they spend HOURS everyday training virtually non-stop. By rule of thumb your pre and post workout meals will look pretty similar. Pre-workout meals should be eaten 1-2 hrs before exercise. This is to allow the proper benefits listed below to take affect. Here's a quick breakdown of whats going on.
Eating protein will help;
  • Maintain or even increase your muscle size. Important for anyone who wants to improve health, body composition, or performance.
  • Reduce muscle damage. The less damage to your muscles, the faster you recover.
  • Flood your bloodstream with amino acids when you need them the most. Not only are you preventing damage, you’re increasing muscle size.
Eating carbs will help;
  • Fuel your training. It’s a popular misconception that you only need carbs if you’re engaging in a long endurance workout. In reality, carbs can also enhance shorter term, high-intensity training. ( CrossFit )
  • Stimulates the release of insulin. When combined with protein, this improves protein synthesis and prevents protein breakdown. No sugary carb drinks required.
Eating fats will help;
  • Fuel performance. Although carbs work a little better here.
  • Maintain glucose and insulin levels. Keeps you on an even keel. 
  • Provides vitamins and minerals, important in everyone’s diet.
Remember, we're all different, but for most of us who don't have the CrossFit Games to worry about, a pre-workout meal containing a balance of whole foods with high quality proteins, dense carbs, and healthy fats should do the trick. If you don't have time to cook and eat 1-2 hours after your workout, then a protein shake shall suffice. Although don't get in the habit of skipping meals for a quick shake. 
 
- Brandon

WORKOUT FOR SATURDAY

Snatch - 60%x2, 70%x2, 80%x2, heavy single

Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, heavy single

Back Squat - 80% x 3 x 5


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Schedule Change at RWC - NEW Class Times! Starts Sept 2nd!

Monday - Thursday  4pm, 5pm, 6pm and 7pm and Prep Course at 6pm.

Friday 4pm, 5pm, 6pm. 

Additional 6pm Class starting at Santa Clara on 2nd September (Mon-Thurs)!

Summer Wrap up Challenge!

HERE are your teams!

More Challenge info HERE

Even MORE info HERE