In honor of the Fire Safety Red pull-up bars

 In Nutrition, Workout of the Day

“After an intense session in the gym, the body is in a very unique physiological state, and it’s this state that has generated the onslaught of PWO hype that’s been touted in muscle magazines and supplement-company ads for years. All hype aside, the PWO nutrition window is real and should be taken advantage of by any athlete looking to optimize performance.” – CrossFit Journal

The Post-Workout (PWO) Nutrition is very important for anyone who participates in exercise, especially athletes and CrossFitters.  Everyone has their own foods that are important for a post workout meal.  I have narrowed mine down over the years to what my body craves and desires to get back on top and balanc emy insulin levels.  I take a whey protein shake, grilled chicken, apples, strawberries, almonds and on occasion, pasta.  I get all my blocks required by Paleo as well as some special items that make my body recover faster and feel at its best.  If you don’t currently participate in PWO, experiement with different foods after your workouts and see what responds the best.  If you don’t know where to start, start with Paleo (LM, V, SF, NSO) and go from there.


Warm-up: 3 rounds

500m Row

25 Double Unders

2 x 8 Turkish Getups



5 x 3 Deadlift

10 min AMRAP

7 KB Swings @ (2pood/1pood)

7 Pull-ups Chest -to-Bar (C2B)

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