Posts by Stefan:

Paleo for Performance

February 18th, 2013
“Awesome, my waistline is shrinking but I feel so lethargic in workouts and it takes me forever to recover from a heavy squat session.”Many of you have made the switch to an urban paleo diet – eradicating grains, legumes, dairy products, refined salt, refined sugar, processed oils and also post-workout supplements.  The question, is how has it affected your performance in workouts and recovery after?Fact is, if you are already pretty lean and just looking to put on some muscle mass or lose that final bit of softness, you may need to increase your food consumption. Yes, you may feel that your portion size has drastically increased, but to get sufficient calories to perform and function as an athlete, you really need to be eating more often.Below are my top five tips for athletes who are lean and looking to focus on fueling for optimal performance without any kind of supplementation, dairy or sugars.

1. Start Strong – Around 90 minutes before a training session a meal rich in protein and fats can help to increase energy levels and performance. The meat and nuts breakfast is a favorite of ours at Invictus.  Check out this good article from strength coach Charles Poliquin for a good explanation of the advantages of the meat and nuts breakfast.
2. Wake Up Your Brain – Personally, I like to have a strong black coffee just before I workout.  The caffeine keeps me alert and helps give that extra boost during the session. But be sure you’re drinking plenty of water before, during and after the session also. As a good rule of thumb, try to drink at least 12 ounces of water before your first coffee every day.
3. Recover Quickly – Post-workout, which is anywhere around 30-60 minutes after training, I would recommend a small meal containing protein and carbs. An example may be, two small chicken breasts with a side of sweet potato mixed with applesauce. Try and stick to lean meats and starchy vegetables post workout. Replenishing glycogen stores with the carbohydrates and amino acids with quality proteins enables your body to recover more effectively and efficiently so that you are ready for that next workout or your long work day ahead.
4. Biggest Meal of the Day – Around 90-120 minutes after your post-workout snack you should have your largest meal of the day, comprised of protein, carbs and good fats. Load up on your veggies until your heart’s content, the green leafy types are the best! When we talk about good fats, many people’s first instinct is to grab a packet of nuts (unsalted of course), but there are so many other good fats you can eat that are actually more beneficial than a handful of almonds. Incorporating avocado, olive oil or coconut milk into your meal is a great way to add those fats in. For dinner, your meal should be pretty similar. Remember that for your protein source, try and select the best quality cut of meat, it really does make a difference!
5. Don’t Go To Bed Hungry – Experiment with eating something around 90 minutes prior to going to sleep. You don’t want to feel full, but also do not want to go to bed feeling hungry. This may come in the form of a snack, or it may be your dinner depending on what time you arrive home. The old rule about no carbs before bed is untrue.  A little bit of good carbohydrates can actually help promote sound sleep.

Play with these five tips and let me know if they help to improve your performance and recovery!

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Labor Day WOD

September 3rd, 2012

Hey folks…Coach Mike will be having a WOD at the gym today at 10 and 11am today. If you are interested I some Labor Day fun…sign up and stop on by.

 

CrossFit

Time Trial: Row 1k

Rest 5 minutes at  least then..

15-12-9
Thrusters (135/95)
Pullups

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Crossfit Sports Series

August 8th, 2011

 



 

 

If you haven’t heard or seen the poster in the gym, the Sport Series is an exciting new CF event aimed at taking CrossFitters out of their comfort zones and putting their skills to the test outside the box – literally.  On Saturday, August 13^th the CFSS will be having an event/WOD in Queens.  If you haven’t tried Stand Up Paddle boarding, you are missing out.  Come hang out and make a beach day of it.

 

The registration fee includes equipment rental, all you can eat and drink(beer) and a WOD that they throw in for free.  Here is info about the event.  It is rumored there is  a video of Craig and Stefan SUP at the CF Games.  Stay tuned.

 

About the Sports Series WOD Stand Up Paddleboards (SUP) presented by Hobie

The CrossFit Sports Series Event presented by Hobie Stand Up Paddleboards is a chance to check out the latest craze called Stand Up Paddleboarding. It won’t take long for first time paddlers to get hooked with the sport as our experts will offer pointers and guidance on the water. After that, you’ll be put to the test with a wet and wild WOD with a little bit of SUP thrown in-a day not to be missed.

Event Registration

http://www.regonline.com/builder/site/Default.aspx?EventID=984104

 Crossfit Sports Series on Facebook

http://www.facebook.com/CrossFitSportsSeries

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7/16 Beginner Workout of the Day (WOD)

July 15th, 2011

Intro to “Fight Gone Bad”

3 rounds for max reps

1 min of wall ball shots

1 min Med Ball Dead lift

1 min of Box Jumps

1 min of Med Ball Push Press

1 min of row for calories

1 min rest between rounds

Athletes rotate clockwise between stations.  All will do 5 minutes of work and then 1 min rest. Keep track of your total number of reps.

 

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Workout Of the Day

April 3rd, 2011

Skill: Snatch Progressions

Then..

“Karen”

Complete 150 wallball shots for time.

 

Advanced – 20# (14#)

Intermediate – 16# (10#)

Beginner – 10# (8#)

 

Finisher: 50 Back Extensions

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