Tuesday 3/8

“Lumberjack 20”

For time:

20 Deadlifts (275/185lbs)
Run 400m
20 KB swings (70/53lbs)
Run 400m
20 Overhead Squats (115/75lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/20″)
Run 400m
20 DB Squat Cleans (45/30lbs each)
Run 400m

Hey guys!

It’s Calvin again. Recently a good number of our athletes have approached me about nutrition and supplementation. These are great topics to talk about and i wanted to give some more insight on them. First nutrition. As always it’s the more important half of this equation. ( And by half i mean 90%). Eating right and getting good fuel starts in the simplest of ways. Getting enough water is one of them. I know it seems too good to be true, but hydration is key to performance. Even if you don’t think you need to drink water right at that moment a little sip here and there doesn’t hurt. Except during the workout. Then you’re stopping and we don’t want that. And actually if you find yourself parched during a WOD it really means you’ve been dehydrated for a good deal longer before you even started. And make no mistake that there is no substitute for real water. Juices, sports drinks, sodas and protein shakes are not water. They might be liquid, they might have some water in them, but only water will be the thing that works just right. No BS, no extra fillers


On top of that, the obvious, food. Food is a religion for a number of people so when i’m explaining this stuff, realize i understand. Short answer, eat good whole foods. Meats, veggies, nuts, seeds, some fruits, little starch, no sugar. Sounds familiar right? How much? Eat enough food that it supports exercise but not body fat. Well, how much is that? Okay, now we’re getting down to it. If you need a more in depth look at what balanced nutrition will look like for you, and you haven’t taken advantage of this yet, Amy has special rates for consultation and meal plans. The is a highly valuable resource that is not only quality, but also convenient and in-house. Having a game plan going into your nutrition is key and if you need some direction, that really is the place to find it. 


Now the one I’ve been getting more questions about. Supplementation. Here’s the long and the short of it for real. It is exactly as is sounds. Supplemental to, and not in place of, your actual nutrition. Meaning if your food is in order, like really really on point, then maybe, just MAYBE you could or should use supplements. Shakes are fine to fill in gaps between meals. They can’t give you the same nutritional punch that real food gives you anyway. It’s a synthesized food product not a whole food that your body was meant to break down. This might sound bad but do you know what protein farts are? Ask body builders. They know that all that artificial stuff has a serious gut check quality to it and sometimes it comes out. Believe me, it’s not great. Multi vitamins are something that people look to as well. Really though, if your food is where it should be, the vitamins are already there. You don’t need those either. Pre-workout or other caffeine stimulants are fairly popular in the performance community too. And although occasionally i do enjoy a bit extra boost  before a WOD, I absolutely do not encourage nonstop or continuous use of these products. They can wreak havoc on your adrenaline system and cause higher levels of stress hormones which can lead to fatigue and undo weight gain. Things like BCAAs (branch chain amino acids) can help the body recover with out adding calories or stimulants if you can find the right one.


Well, I hoped that answered at least some of your questions. Realize these are just the  beginnings of these topics and the answers I’ve given you are based off of my own personal experiences. Of course you know you can always ask us more about these things when you’re here at the gym. 

Categories: WOD

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