1) Tomorrow, Friday June 11....5:30AM KB (now, all early AM classes begin at 5:30)
2) Pull Your Own Weight: The Pull Up Club is coming to an end. You've had plenty of time to develop grip, bi, lat strength and/or work on kip power/endurance. Now it's time to cash out...anytime June 16-19 get your post-test number and write it down. There will be prizes!
3) Sunday June 20: R U ABLE 5K
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13 comments:
Here's a shout out to all early AM'ers...only had 6 of us at this morning's 5:30AM class...don't think the chief was thinking this was looking too good... WE NEED MORE!!!!! Come one, come all...Thurs. 5:30AM!!! Pretty please???
Sorry can't do the 0530 thing, I'm already commuting at that hour...
I was curious about what CF-ers thoughts are around the word "RECOVERY"...We talk alot here about the energy and the drive it takes to get the most out of each class, but in order to do that consistently your body has to recover. For myself some things I've noticed that help are hydration, sleep, protein, and L-glutamine (an essential amino acid), but what else do folks do and what are your thoughts on rest days, essential or non-essential??
Melissa, I think I might be joining you guys again in the am.
I think that rest days are most definately essential !!!!!!
JJ, I make a mean recovery shake that if restores some of the glycogen lost during strenuous workouts. Only thing to watch is that it contains pure dextrose so you have to be careful of the sugar in-take. Don't need much but it works.
Melissa, I wish I could workout at 5:30 but I am sleeping.
Some really bad spelling, anyway...
Couple questions/comments.
First, those who signed up for Maggie's 5K did you do the Advanced or "Regular" 5K. I remember hearing some rumors of a Native American run but wanted to check, since I have waited till the last minute to sign up.
JU, I like a nice glass of skim milk for recovery after working out. Other than that I just stick with a balanced diet. I definatly can tell when I have not eaten well in days prior to working out.
Captain Awesome, I haven't sent my registration either AH! but I'm doing the regular heat.
Recovery: I could talk all day about this JJ. It's just as important as the actual work you're putting in. As we all know, when working out, muscles are being broken down and torn apart, in order to gain advances, we have to let our muscles recover with at least 1 rest day, and by cross-training. I have found that sleep is #1 priority, 6-8 hours a night should do it, followed by a clean diet inclusive of protein and good fats. I've also heard a great recovery snack: Unsweetened/Organic applesauce, 1 scoop glutamine, .5-1scoop whey protein. LOTS OF WATER- all day long!
Can't say enough about rest days for recovery! Taking time off is critical, regardless of your goals. Daily oxidation of your muscles (which creates free radicals) is baaaaaad for your body, really bad...you may as well smoke if you don't take days off. You need to give your body time to flush the free rads out of your system, let the muscle fibers heal, build up your glycogen, yada, yada. I don't typically take anti-oxidants (Matt D swears by a few), but I eat well and try to get 7-8 hrs sleep...helps.
JJ- Fat Tire Ale is the ticket.
Your Awesomeness: I'm pretty sure we signed up for "Regular".
Will you be making a special request to form an "Awesome" category(Enrollment = 1)?
I"m signed up for the regular heat too...
I think they should have an Awesome category. Although I think we can allow more than just one (at least this time!). OK regular heat it is (not that I could have actually competed in the Advance, but anyway..)
C'mon I signed up for the Elite, you PHOOLS gonna make me run alone??? WTF!!
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