I was orginally going to do track work today, but I got a call last night about a Helen throwdown taking place today. I decided to do this over track work as I feel I need to work on my pull-up speed during WODs.
For anyone who does not know what Helen is, it is as follows:
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell x 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
I finished in 10:42.
Once again the last set of pull-ups slowed me down. My grip becomes so smoked by that time, I'm fighting to hold onto the bar. I just need to work on kettlebell swings with the wide handle and consecutive kips. Even better, I could get the butterfly kip down and really increase my pull-up speed.
My nutrition has been on point the last few days. I'm trying a recovery meal concept that I got from Robb Wolf's blog. I'm eating half of my carbs for the day in my post workout meal. They are high glycemic carbs like sweet potatoes and yams. Then I have some protein to go with it. Right now that means I'm having 8 blocks of carbs (72 grams) and 4 blocks of protein (28 grams). I've only been doing it for a few days, so I'll see how it works over the next few weeks.
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Inta-ma-resting.
ReplyDeleteMight you have a link to Robb's post on recovery meals?
I've been consuming 6 block Zone smoothies after my last few workouts at 40/30/30.
Also, your recovery meal seems to be devoid of fat. Is this intentional? I would imagine so. What might the biochemical significance of subtracting fat from the post workout recovery meal be? Inquiring minds (me) would love to know!
- P
I'll get that link here in a bit, but as to the fat:
ReplyDeleteFor me its just a matter of digestion. I find if I intake a decent amount of fat after working out, it irritates my stomach. Nothing more, nothing less. So, play with it if you want but no real need. I get all sorts of fat the rest of the day.