Post Workout Nutrition, part 1-Strength Training

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(The following is an updated version of an article I wrote a few years ago) Why Refuel? In this first installment of optimal post-workout recovery fueling, we’ll look first at why, and then what to do after workouts that are more strength oriented. First of all, optimal recovery foods are very individual. What is best for one person may not … Read More


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Monday Priority 1 Warm Up 1) Jump rope 3 min 2) Shoulder Seq + Int. Rotation Stretch WOD Benchmark #1 make up day –OR– Strength, aerobic power A1. DB Bench Press: 4 x 8-10 @30X0, rest 90 sec A2. Deadlift: 4 x 8-10 @31X1, rest 90 sec notes-perfect reps only! B. DB Incline Press: find a weight you can do … Read More

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A reminder that CrossFit Portland, CrossFit Fort Vancouver, and WellnessFX will be hosting an Optimizing Your Health & Performance Seminar this Saturday, September 22nd at CrossFit Portland, from 11:30am to 12:30pm. We have a great line-up of speakers including Jim Kean of WellnessFX, Adam Neiffer of CrossFit Fort Vancouver. and Phil Menagh, dietitian and CrossFit strength and conditioning coach. Don’t … Read More

Balance your Bugs!

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Microflora in the gut can have a significant impact on your health, body composition, and recovery. Let’s take a quick look at some of the effects: 1) Research shows that obese individuals have different ratios of bacteria in the gut from lean control subjects. These bacteria extract more calories from the ingested food. 2) Favorably altering this good/bad bacteria ratio … Read More