Potomac – Monday 140616

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Starchy Carbs and Paleo/CrossFit by Brian Wilson

Something that I think is an issue for a lot of athletes is carb intake. I’ve talked to a lot of clients about this, wrote about it, and talked about it during the Paleo Challenge, but dialing in the right amount of carbs still seems to be an issue for folks. I’ll give you some good rules of thumb:

1) If you are training 2x/week and have significant amounts of body fat to loose, you just want to eat starchy carbs in your post workout meals. So if you work out in the morning, eat at least a fist sized portion of starchy carbs in your post-WOD meal.

2) If you have some body fat to lose, up your starch intake to at least 2x/day with meals.

3) If you are training 4-5 days a week, and have some body fat to loose, you need to eat at least 2-3 fist sized portions of starch on your training days.

You can find info on what we consider starchy carbs here in our Paleo FAQ section.

Now if you want more clarity, we’re here to help! You can just post to comments anytime, you can post to our Facebook page (on the wall or just in the daily WOD post), or you can sign up for nutritional counseling with one of our coaches. Maria does these all the time and is a great resource. When I’m sober, I’m ok at this too.
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You can take a look at our upcoming Foundations classes here!
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The Potomac Pro Shop is now open! Stock up on Steve’s Paleo Goods, SFH fish oil, Progenex Recovery/More Muscle protein powder, Quest Bars, and of course the new swanky Potomac CrossFit apparel!
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Registration for the first Friday Night Throwdown at Potomac CrossFit 2.0 is up now! You can register for the scaled or Rxd division. There will be five events in two hours (#sofakingelite). You can see more details and registration for competitors and volunteers (we need bartenders and judges!) here. Volunteers and athletes both get some of the sweet new Potomac apparel!
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Warmup: EMOTM 8 Min
3 Snatch Balance
3 V-Situp
Alt: 3 Ring Row Drill/3 Diamond Pushup

RX’d Level II Level I
Front Squat
5-5-5
 
AMRAP 8 Minutes:
1 Muscle Up
1 Squat Snatch 115/75
2 Muscle Up
2 Squat Snatch
3 Muscle Up
3 Squat Snatch
4 Muscle Up
4 Squat Snatch
….continue to add 1 rep per round.
Front Squat
5-5-5
 
AMRAP 8 Minutes:
2 Ring Dip
1 Squat Snatch 95/65
4 Ring Dip
2 Squat Snatch
6 Ring Dip
3 Squat Snatch
8 Ring Dip
4 Squat Snatch
….continue to add 2 reps of dips and 1 rep snatch per round.
Front Squat
5-5-5-5-5
 
AMRAP 8 Minutes:
2 Knee Pushup
1 Squat Snatch 65/45
4 Knee Pushup
2 Squat Snatch
6 Knee Pushup
3 Squat Snatch
8 Knee Pushup
4 Squat Snatch
….continue to add 2 reps of pushups and 1 rep snatch per round.

Post loads and rounds plus reps to comments.

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