Tuesday 200407: QWOD 15

SUPPORT YOUR LOCAL BOX FUNDRAISER

The next few weeks there will be a FREE online fundraiser for local Crossfit Gyms. Each week a workout will be posted (the first was programmed yesterday) and you can put up your score as you like. Once again this is completely free of any cost. If you have the ability and would like to donate, simply sign up and put in a donation towards your friendly Crossfit Ocean Beach. We love ya’ll!

https://games.crossfit.com/article/support-your-local-box-fundraiser/open


4 Rounds(No Time, For Quality)

20 Jack Knife Situps
10 Good Mornings / Romanian Deadlift


30:00 Rotating EMOM (5 Rounds)

15 Russian Kettlebell Swings, heavy
:30 Handstand Hold
15 Weighted Hip Thrusts
:30 High Plank
15/ea Russian Twist
:30 Hollow Hold


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD15.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Mythbuster Monday: “Vegetarians don’t get enough protein.” Plus Red Lentil Pasta!

THE MYTH: Vegetarians can’t get as much protein from their diet as meat eaters.

THE TRUTH: A lot of vegetarian foods have enough protein to keep you healthy, full, and physically fit! Even a competitive vegetarian athlete can get enough protein in their diet to support an active lifestyle. Although, being vegetarian does not imply “healthier”. It is up to the individual to mix a variety of complementary protein foods in their meals, like beans, lentils, tofu, eggs, yogurt, etc. Also, the protein in vegetarian foods is less bioavailable than the protein from animal products (meaning the body will not be able to absorb as much protein from the veggies as it would from meats). So, to maintain muscle and health, vegetarians should plan to eat 10% more protein than carnivores. Speaking of eating, enjoy this delicious, simply, recipe by Coach Brian!

Red Lentil Pasta (Vegetarian)

Serves 2
Nutrition facts per serving: 421 Calories, 47g Carbs, 19g Protein, 17g Fat

  • 1 1/2 cups Red Lentil Pasta (Trader Joe’s)
  • 1 tbsp Extra Virgin Olive Oil
  • 1/2 cup Garbanzo Beans
  • 1/2 cup Frozen or Fresh Peas
  • 1/3 cup Grecian Style Eggplant with Tomato & Onion (Trader Joe’s)
  • 10 Black Olives
  • 2 tbsp Parmesan Cheese
  • Salt and Pepper to taste

Directions:

  1. Boil your red lentil pasta to desired doneness.
  2. In a preheated pan, add half the olive oil, followed by the garbanzo beans, olives, peas and eggplant. Toss together for 1 minute and smash in the olives with the back of a fork.
  3. Add in the drained cooked red lentil pasta, half of the parmesan cheese and remaining olive oil. Season with salt and pepper. Toss together for 1 minute.
  4. Transfer to a serving bowl or dish and top with remaining parmesan cheese.
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Monday 200406: QWOD 14

SUPPORT YOUR LOCAL BOX FUNDRAISER

The next few weeks there will be a FREE online fundraiser for local Crossfit Gyms. Each week a workout will be posted and you can put up your score as you like. Once again this is completely free of any cost. If you have the ability and would like to donate, simply sign up and put in a donation towards your friendly Crossfit Ocean Beach. We love ya’ll!

https://games.crossfit.com/article/support-your-local-box-fundraiser/open


Every 3:00 x 5 (For Quality)

10/ea Weighted Static Lunge
10/ea Weighted Cossack Squat
10 Goblet Squats


Support Your Local Box WOD 1 – 10:00 AMRAP

10 Air Squats
9 Right Arm DB Snatches
10 Pushups
9 Left Arm DB Snatches


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is QWOD14.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Refueling after your WOD

Another way to maximize your gains during quarantine is to properly refuel! Within 1-2 hours of working out, prepare yourself a meal or large snack. Focus on eating carbohydrates and protein. The carbohydrates you eat will help replace the glycogen (a.k.a. your body’s glucose storage and a key energy source) that your muscles just used up. The amino acids from protein will help your muscles repair and slow down further breakdown after your workout. Both nutrients are key to helping you adapt, so you can crush the next WOD. How much you need to refuel will depend on your body weight and how hard you worked.

You might be wondering, “Why do I need to refuel ASAP after my WOD?” Research is still mixed about the anabolic window, a.k.a. the theory that there is a “window” of opportunity to maximize muscle growth after exercise via post-exercise nutrition. Whether the anabolic window “applies” depends on a lot of factors. HOWEVER, referring back to our previous blog post, our bodies are CONSTANTLY using protein for all kinds of functions (not just muscle growth). Protein is digested about 5 – 10 g per hour, depending on the type. So if you ate a meal with 20 g of protein 4 hours before your WOD, that dietary protein has already been digested and went into circulation. If your body hits a negative protein balance, then it will start breaking down your organ and muscle tissues to get the proteins it needs to function. Bottomline, if you have just worked out and it has been several hours since you ate, you need to refuel ASAP if you want to keep your gains.

To figure out your post WOD intake, follow two steps.

  1. Figure out your weight in kilograms. To calculate your bodyweight in kilograms: take your weight in pounds and divide by 2.2. For example, a person who weighs 150 pounds weighs 68 kg (150 pounds / 2.2 = 68 kg).
  2. Ask yourself, “How hard did I work?”. Be honest! Listen to your body. Then, plan your meal based on these guidelines.

Notice that you need more carbs than protein. During quarantine, most of us will be doing light or moderate WODs. And that is okay! Continue to move and eat well when you can, and you can still stay healthy, strong, and fit.

References

Aragon, A. A., & Schoenfeld, B. J. (2013). Nutrient timing revisited: is there a post-exercise anabolic window?. Journal of the International Society of Sports Nutrition, 10(1), 5. https://doi.org/10.1186/1550-2783-10-5

Renaissance Periodization. (N.D.) Product Guide. https://renaissanceperiodization.com/set-goal/first-step

Thomas, T. PhD, RDN, CSSD, Erdman, K.A. MSc, RD, CSSD, Burke, L.M. OAM, PhD, APD, FACSM. (2017). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528. doi: 10.1016/j.jand.2015.12.006

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Friday 200403: Home WOD 13

21-15-12-9-6-3

Double DB/KB Thruster
Lat Pullover
x2 Jumping Lunge


12:00 Accessory AMRAP

8/ea Arm DB/KB Bent Row
8 Pushups
40′ Handstand Walk / Bear Crawl / 4 Wall Walks


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is Home WOD 13.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Thursday 200402: Home WOD 12

For Time

1.5 Mile Run
20/ea Arm Bicep Curl
40 Overhead Tricep Extensions
60 Squats
1 Mile Run
15/ea Arm Bicep Curl
30 Overhead Tricep Extensions
45 Squats
0.5 Mile Run
10/ea Arm Bicep Curl
20 Overhead Tricep Extensions
30 Squats


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is Home WOD 12.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Wednesday 200401: Home WOD 11

For Time

150 Russian Kettlebell Swings, as heavy as possible up to 70/53
*Complete 5 Burpees every time you rest*


5 Rounds

30 Lunges
30 Wall Balls or 30 Light Thrusters
30 Lateral Jump Overs


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is Home WOD 11.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

Tuesday 200331: Home WOD 10

Max Unbroken Set

Strict Handstand Pushups
or
Pushups


Every 2:00 x 7

10-15 Goblet Squats
5 Squat Jumps (no weight)


15:00 Alternating EMOM

-50 Double Unders / Single Unders / Jumping Jacks
-15 Burpees
-10 Bent Rows + 10 Dips


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is Home WOD 9.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3

How much protein do I need to keep my gains?

Protein is a key nutrient in our diet. One of protein’s many roles in the body is to build, repair, and maintain tissues like muscle. In addition to staying dedicated to your WODs, here is how you can use food to keep your hard-earned gains:

  1. Eat enough protein. Eating 1.6 – 2.0 grams of protein per kilogram of your bodyweight (g/kg/bw) each day is adequate for strength-trained athletes (like CrossFitters) to retain muscle. For example, if you weigh 150 pounds (68 kg), 116 – 136 g of protein is totally adequate to help you save your gains, and even build muscle if you’re still working out at this time!
  2. Space your protein intake throughout the day. Your body is CONSTANTLY using the amino acids from protein for dozens of bodily functions (not just repairing muscle), so you need to give it a constant supply. But also, protein is digested quite slowly, so most people should not consume more than 30 g in one sitting (especially if you’re a smaller individual). To keep your gains, it is more strategic to eat moderate amounts of protein spaced throughout the day rather than a lot at once. One approach to accomplish this is, depending on how often you like to eat, split your daily protein intake evenly throughout the day. Let’s look back at our 150 pound athlete example. Say they like to eat 4 meals a day. If their daily intake is 116 g/day, that amounts to 29 g of protein each meal, 4 times a day. Or, if they prefer 3 meals and 2 snacks, that would look like 29 g for 3 meals, and 14.5 g for each of the 2 snacks.

YOU DO NOT HAVE TO TRACK YOUR MACROS! For some people, eyeballing works! The chart below lists some quality foods and how much protein they contain. If you’re new to monitoring your food intake, start with one meal. Pick the food you’re in the mood for and eat the amount that matches your needs. Don’t worry about being too precise. Trace amounts of protein are in a lot of foods (like bread, oatmeal, broccoli), so eating a variety of foods can help meet your goal!

Meat foods with protein

 AmountProtein (g)
Lean cut beef3 oz (little bigger than a deck of cards)30
Chicken (dark meat)3 oz (little bigger than a deck of cards)23
Chicken (white meat)3 oz (little bigger than a deck of cards)26
Fish3 oz (little bigger than a deck of cards)20
Shrimp100 g (6 large pieces)24
Hamburger3 oz (little bigger than a deck of cards)22
Pork tenderloin3 oz (little bigger than a deck of cards)24
T-bone steak3 oz (little bigger than a deck of cards)21
Tuna3 oz (little bigger than a deck of cards)24

Vegetarian foods with protein

 AmountProtein (g)
Cheese2 slices9
Egg1 large6
Cow milk8 oz class8
Greek yogurt5 oz cup12
Beans½ cup cooked (tennis ball)8
Whole wheat bread1 slice3
Lentils½ cup cooked (tennis ball)9
Almonds¼ cup8
Peanut Butter2 tablespoons (a golf ball)8
Potato1 large5
Rice½ cup cooked (tennis ball)2.5
Spaghetti noodles½ cup cooked (tennis ball)3.5
Tofu6 oz12

References

1 American College of Sports Medicine [ACSM]. 2015. PROTEIN INTAKE FOR OPTIMAL MUSCLE MAINTENANCE. https://www.acsm.org/docs/default-source/files-for-resource-library/protein-intake-for-optimal-muscle-maintenance.pdf?sfvrsn=688d8896_2

2 Dunford, M., & Doyle, J. A. (2019). Nutrition for sport and exercise. 3rd ed. Boston, MA: Cengage.

3 Gordon, BG. (2019). How Much Protein Should I Eat? https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/how-much-protein-should-i-eat

4 Thomas, T. PhD, RDN, CSSD, Erdman, K.A. MSc, RD, CSSD, Burke, L.M. OAM, PhD, APD, FACSM. (2017). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528. doi: 10.1016/j.jand.2015.12.006

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Monday 200330: Home WOD 9

5 Rounds

3/ea Arm Hang Power Clean
3/ea Arm Front Rack Squat
3/ea Arm Hang Squat Clean


Every 4:00 x 5 Rounds

200m Run
20 KB/DB Deadlifts
20 Situps


Workout Tips

  • If you didn’t get to adopt a kettlebell or dumbbell from the gym, find a bag or backpack and fill it with all the things! Within reason of course… This will be your new exercise buddy!
  • Instagram: Look up “crossfitob” and watch our Story. Brian is awesome and demoing every movement you need to complete each day. If you missed a day, you can check the Highlights for a recap. Today is Home WOD 9.
  • Have fun, get your sweat on. Don’t forget to disinfect after! <3