WOD Type: “Upkeep”

WOD Warm-Up:

30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.

WOD Particulars:

Today was just a get in the box and do a WOD day. I’ve been really hit hard by that bicycle accident I had on Friday. With both my leg and arm on the right side stiff as hell, it sure makes for a difficult time to do just about anything. So, I did a light strength WOD of:

• Strict Press 5 sets @ 5 reps of 95#

The next thing I did was to do an AMRAP in 10 minutes of:

• 5 Toes to Bar
• 10 KB Swings @ 43#
• 15 AB Mat Sit-Ups

Today’s WOD was completed in 10:00. I completed 4 rounds +3 Toes to Bar! That’s 123 reps in 10 minutes for today’s metcon portion of the WOD. I’m really happy with that considering I could barely bend my leg enough for the toes to bar! I also had a pretty rough time getting down on the ground as well as getting up from the ground. I’m totally happy about today’s WOD…

Teachable Moment:

When you start researching whey protein products, you will find that whey protein comes in three forms. These include whey protein isolate, whey protein hydrolysate, and whey protein concentrate. So, which whey protein is the right one to aid in your Crossfit WOD?

It is widely believed now that whey protein isolate is the best choice, because it is whey protein in its purest form. However, there are some people who do better with a whey protein concentrate. Whey protein isolates do not contain any lactose, fat, or carbohydrates. While this may be great for someone who is in good shape already, it really isn’t necessarily the best choice for someone who needs to build muscle and gain a little weight as well.

In this case, the whey protein concentrate is indeed the better choice. Whey protein concentrates do have little fat and cholesterol, but also have a high amount of carbohydrates.

It is important to note that while whey protein isolate has about 90 to 89 difference between a whey protein isolate and a quality whey protein concentrate, the difference in cost is usually pretty significant.

So, how much whey protein concentrate do you need? Most experts agree that 30 grams per day is adequate for athletes, including most Crossfit WOD mongrels… Do not listen to those quacks that tell you to take 1 gram per 1 pound of body weight! This is too much whey protein concentrate, regardless of whether you are an athlete or not.

Whey protein concentrate should not be taken in its original packaged form. It should be mixed with a liquid, such as fruit juice, but it should not be mixed with a dairy product, like milk. Also, you may not want to start at the full 30 grams per day. Instead, you may want to work up to that, so that you don’t risk constipation and other side effects.

With all of that said, however, one must be cautious about using whey protein concentrate products. These products are considered high dairy products, and if you are lactose intolerant, you may have serious problems with a whey protein concentrate, and may need to opt for a whey protein isolate instead.

On no WOD rest days, take your protein first thing in the morning. Otherwise, take your protein drink directly after a WOD to get the best benefits!