Mobilizing after class

To ensure better recovery and to minimize that terrible feeling when trying to move when sore, you should really stretch and roll out after your workouts.

Knowing which body parts react better to specific treatments take time and practice, and it makes a world of difference when you hit those difficult WODs.

We’ve recently started sharing what we plan to do at the end of each workout. Refer back here to get on it yourself if it’s not done in class.

CrossFit WOD for Tuesday 2/11/2020

AMRAP in 20:00
3/2 muscle-ups
6 single leg squats
12 burpees

Share scores to whiteboard. Post-workout will include Hips of Glory for 1:00/position/side to restore hip function after all the kipping, squatting, and sprawling.

READ: The Story of Breakfast, Part 2 – CrossFit
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9 replies
  1. Ian
    Ian says:

    Tuesday 2/11
    1-9 Sleep

    12:00 Lunch
    – Turkey sandwich (wheat bread, horseradish cheddar cheese

    1:30 Post Dog-walk Snack (cookie)

    7:00 Dinner
    – 1 bowl Homemade Tofu Malai Curry w/mixed rice
    – 1 small spinach salad, vinegar & olive oil

    9:00 Beer (1 12oz IPA)

  2. Colin
    Colin says:

    Slept ~7 hours (which is definitely not enough for me)

    Breakfast: Coffee, a few handfuls of peanuts, coffee

    Staff Meeting Snacks: a few pieces of cheese, a few slices of meh salami

    Lunch: large Kale/spinach salad, tofu, cheese, caesar dressing, olives, a bell pepper, two carrots, coffee

    Snacks: <1 ounce of good salami

    Dinner: 1 bowl – Modified Mali Kari from "East" by Meera Sodha. Onions, tomato passata, coconut milk, lime, tofu, broccoli, peanuts, over brown rice/quinoa

  3. Kelsi
    Kelsi says:

    7am: water

    9am unexpected snack: a coworker brought in a batch of lemon macarons that she made. They were so good!

    9:30am: frozen banana smoothie, granola

    1pm lunch: meatless meatloaf, balsamic Brussels sprouts, cauliflower rice with Mama Lil’s peppers, dates

    3pm snack: builder bar

    4pm snack: banana, peanut butter

    5:30 WOD

    Several water bottles while coaching

    9pm dinner: homemade sourdough!💕 with 2 eggs and about a cup of homemade red pepper soup

  4. Andrew S
    Andrew S says:

    Morning Workout – Whey Shake
    Breakfast – Egg white omelette, toast, fig bar
    Lunch – Stir-fry, rice
    Dinner – Squid balls
    Night – Casein, peanuts

  5. Sarah H
    Sarah H says:

    Oops! Posted this on the wrong day.

    Tuesday 2/11
    More detailed journal on MyFitnessPal. @sarahbr11
    (6am CrossFit. I still don’t know what’s wrong with my foot No jumping/running until I get more info from my physician)
    7:30am: finished 24 oz H20 and protein oatmeal shake 290 kcal
    9am: cappuccino and grapes 155 kcal
    2pm: carrots, chicken thigh, mixed veggies, 1/2 hard boiled egg, gummy vitamins, donut (offered at work. Threw it away about halfway. Stomach didn’t feel great afterwards either) 673 kcal
    7:30pm: chocolate, orange, pickle 178 kcal

    Daily total: 1331 kcal

  6. Coach Sarah
    Coach Sarah says:

    2/11 Tuesday
    Usual coffee
    B: eggs and a big bowl of fruit w/hemp seeds, flax meal, chia, coconut flakes, dollop of yogurt
    L: cheese & pickle sandwich, apple
    Coffee
    Carrots, cukes, crackers with hummus
    CrossFit
    D: big salad + quinoa, pork/fennel/apple
    Bowl of vanilla ice cream + chocolate sauce

  7. Miles S
    Miles S says:

    “Magic mushroom powder” lol I think they should rename that… or maybe it’s an effective and tasty way to micro-dose 😉

    Monday, 2/10

    10:00 – breakfast power smoothie
    12:00 – handful PB pretzel bites
    15:00 – 2 donuts, cup of joe
    18:00 – 1/3 protein bar
    CrossFit
    19:00 – chicken breast, kale/carrot/bacon salad
    20:00 – protein chips
    21:00 – meal bar
    22:00 – spaghetti, diced turkey, homemade tomato sauce, chicken breast, kale/carrot/bacon salad

  8. Samudra Banerjee
    Samudra Banerjee says:

    Morning snack (8:15 am):
    1 grip walnuts plus 1 apple

    Breakfast (10:15 am):
    Oatmeal (1/2 cup raw)
    1 cup blueberries and grapes mix
    4 eggs (3 white and 1 whole), fried in 1 TBS avocado oil.

    Lunch (1:30 pm)
    One whole sheet tortilla
    3/4 chicken breast (curry)

    Coffee at 4:00 pm

    Evening (5:00 pm)
    Vega protein bar

    Dinner (8:00 pm)
    At a friends place (never Gelderland as guilty)
    1 cup whisky
    2 cups spicy rice crisps
    4 parathas (thick tortillas fried in oil)
    1/2 cup Paneer (Cottege cheese) curry
    1/2 cup mushroom and potato gravy
    1 cup guava juice
    1 tiny scoop ice cream

  9. Samudra Banerjee
    Samudra Banerjee says:

    Previous post was Tuesday’s

    Wednesday (Feb 12):

    Woke up at 10:00 am

    Brunch (11:30 am)

    1 large whole wheat tortilla
    1/2 chicken breast curry

    Snack (1:30 pm)
    Latte
    1 Vega protein bar

    Dinner (7:30 pm)

    One small pizza with chicken topping

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