As much as I love and appreciate all of these little victories, I am now super excited to have a big goal to work towards - the 2nd Annual WCCF Winter Weightlifting Meet! This OLY Meet is here in Chicago, exactly 5 weeks from tomorrow, and consists of a snatch and then a clean & jerk. This will be my first competition as a CrossFitter and I'm excited that its an OLY competition since that's my favorite part of CrossFit. I am on Day 5 of strict Paleo/no alcohol and plan on keeping that up until the competition.
As of today, my numbers are as follows:
Cleans: 3 Rep Max at 105# on 11/5/2010
Jerks: 1 Rep Max Split Jerk at 115# on 9/15/2010
Snatch: 1 Rep Max at 80# on 8/31/2010
One of my coaches told me last week that I have a pretty solid split jerk, which makes me happy, but as you can see I haven't worked on snatches in months! I'm hoping to drop into a 2 hour OLY class at CrossFit Coastal next Saturday and get in some more practice.
One of my dietary goals for this month is to try to get in more protein. I'm not a big meat eater and tend to only eat meat with lunch and dinner, so it can be hard for me to get in the recommended 120-160g of protein a WOD day that my body needs. If I were to guess, I would say that I am around 80-90g a day, so I am constantly trying to find ways to sneak in more protein when I can.
Even before CrossFit, one of my favorite post workout meals has always been the protein shake. I've always tried to stay away from sugar and processed products so I've always made them homemade, and find them delicious! I'm always looking for ways to switch up my shakes so let me know any suggestions you have.
My shake today:
1 Scoop Chocolate Whey Protein
1 Medium Frozen Banana
1 Raw Egg
1 Cup Unsweetened Almond Milk
4 Fresh Strawberries
I have two canisters of Beverly Protein Powder; Chocolate and Vanilla. I like to switch off between the above recipe and a Vanilla Powder/Frozen Banana/Frozen Blueberries version. I use to love to put peanut butter in my chocolate shakes for the added fat/protein/taste but I'm trying to kick my peanut butter habit so that is forbidden right now. I find that the frozen banana gives the shake the condensity of a milkshake - such a treat after a hard WOD!
makes sure you're getting protein within 45 min (preferably 20min) post-wod. I'm not sure how long it takes you to get home and makes this after a WOD, but you may lose some of the benefits. Also, the water and instant whey combo is best immediately after POST wod, because your body digests if faster than having to sort through the frozen, banana, egg, etc. Just a thought.
ReplyDeleteIt only takes me 10 minutes to get home so I should be in the safe 45 mins window....and yeah, you are right about the water and instant whey...but yuck! Haha. I'll give that shot though!
ReplyDeleteI'm trying to start incorporating some of the Paleo into my diet... giving up cheese is going to be HARD! I may have to pick your brain a bit! Nothing out of the normal there, since I do that all the time!
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