Post-Training Protein. Do it. Do it now.

Are you killing  training but still not quite reaping the rewards you desire? Well, do we hear your shaker cup post-WOD? If you want those gains I would advise you to holla at some recovery protein (or as I like to call it, bro-lectrolytes). One often-overlooked way to making stronger "Gains" (read as: greater results from your efforts, building muscle, looking better, improving your numbers, etc) is through the simple addition of one item to your routine - protein.

You've probably heard that protein is a much-needed nutrient for Gains. Proteins are made of amino acids, small building blocks necessary for synthesizing muscle. You probably have not heard reference to the “anabolic window” - this is a period of time post-workout that leads to the best recovery. Usually this time frame is up to an hour after training. Your intake during this time is important. Consuming protein after training can help amplify your results and aid in recovery as well. Don't get me wrong, your overall objective should always be having well rounded meals as nothing can replace consuming healthy whole foods - however, to make the most of your training, you need some supplements. Below I give you reasons for taking protein and most even have some links to back me up. Get yo learn on!

Increase/Preserve Muscle

Taking supplemental protein will prevent your body from using its own muscle tissue for energy and help encourage muscle synthesis. Translation: better results and faster recovery.

Lose Fat

The presence of muscle tissue burns more calories - even when you're at rest - than body fat. 10lbs of muscle can use 50 calories in a day spent at rest, while 10 pounds of fat would burn 20 calories. At rest! All you have to do is continue existing. In addition to this fat is used as energy before muscle is. Boom!

Increase Size and Strength

Consuming post-workout protein yields increases in fat-free mass and muscle strength. Protein builds protein.  #nobrainer

Reduce Hunger

Hungry? Don't have a snickers bar. Have a protein shake - not only will protein reduce your hunger, chances are it will lead you to make better choices once you finally get a meal in.

It Is No Longer Un-delicious.

Long are the days when a shake tasted like 1 part chocolate, 1 part chalk, 1 part sadness, and 2 parts ass (that is never an acceptable ratio). There are some very tasty proteins out there now.

Reduce Stress

Are you feeling stressed? Put the beer down. That is empty calories that your body can do nothing with. Protein (specifically whey) contains some tryptophan and other amino acids which can raise brain serotonin activity, reduces cortisol concentration, and improves mood under stress. Instead of drowning your sorrows in booze, opt for a refreshing protein shake.

Improved Immune System

Want to improve your immune system? Since your immune system is made up of proteins and relies on new protein synthesis to function, it’s no surprise that getting too little protein in your diet can weaken your immune system.

Because I Said So

I would never steer you wrong... would I?

- Coach Manrique
Stay tuned for more information regarding protein, including: the anabolic window, an overview of what type of proteins to take, and how much it too much.

Not Giving 100% -or- Why I May Have Come Across Like a Dick the Other Day

The other day, I chose to address an afternoon class with a simple statement:
I said, "Raise your hand if you gave 100% today during the WOD?". About half of the people raised their hand instantly - not surprising to me. I then said, "if you gave it an all out effort" - a couple hands start to slink down; "if you could not have gone any faster than you just did" - more hands creep lower and lower; "if you left it all out on the floor and have nothing left in the tank" - no hands left in the air, bewildered looks from some. I then went on a mild diatribe in which I asked you guys to always strive to give 100% in your WODs. That night I went home and thought about my words and the glare that I received from some of you.


My intention truly was not, I repeat - NOT, to call anyone out. I wasn't accusing anyone of sandbagging, nor I am telling you that what you are giving during the classes is not good enough. Overall I think you're all doing a great job at the box. Many of you have been setting PR's like crazy, you are definitely achieving higher levels of fitness (when compared to when you first joined), and there is a noticeable difference in your progress. . . . but I do believe that you can do just a little bit better. I asked if you gave 100% for a reason.

Wait, let me backtrack a bit so that I can explain what prompted this question in the first place.

* Flashback Time*

I knew when I programmed the Conditioning portion of Monday, the Man Maker/Woman Maker WOD (MWM), that it was going to be rough as hell. Many, if not most, of the Conditioning pieces that I program have been done by either myself or someone(s) - yes, I guinea pig myself and occasionally others - so that I know what to expect out of the Conditioning pieces and how it will treat you. I call it, my R&D WODs. Why do I call it that? Possibly because it makes me feel cool. That shit sounds cool, right? It sounds way better than "WOD testing".

 *Shit, stop, I am getting sidetracked*.

OK, I knew (because of reasons) that Monday's MWM's WOD was gonna be killer. I knew because I, myself, was floored after doing the MWMs WOD last month. After finishing it, I laid on the ground for a while and allowed many thoughts to populate my adorable little mind. Thoughts like:
- Why the hell would I put myself through this? Am I a workout masochist?
- My freaking hands hurt.
- I can't wait to program this WOD for my peoples.
- My Saturday nights are kinda weird... but at least I have clothes on this time.

You know what I wanted to do once I was done with the WOD? Nothing; I wanted to do not nothing and it was the best idea I'd had all day.

*Flashback Complete*

So imagine my surprise when I saw people finishing the workout and then either chat pleasantly among each other or ambulate about without heavy breathing which would be indicative of going "HAM" on a WOD like the MWM's one.

I truly believe that a Strength and Conditioning Program like the one we have necessitates a high effort on your behalf. You come to us for fitness and to be better versions of yourselves through it. We offer you high levels of fitness and the capacity to improve your life with it. Those changes that you want are earned by working harder, by lifting heavier, by moving faster, by pushing yourself further (and farther) than you may want. Your 100% may change from day to day, but your ability to deliver it should not.

**It is worth noting that safety takes precedence and there will be no point in time in which any of your coaches will find it acceptable for you to sacrifice form and function for speed and reps. Always be smart, never lift/WOD with your ego, you know better than that. Also, I am not looking for you to puke all over the gym, I am looking for you to get to that threshold of physical exertion in which you are operating at the highest level while not going beyond the metaphorical "Red-Line" **

Yes, I know that we are just exercising and I hope to never lose sight of that... but CrossFit can be more than that. Our program can teach you to not accept anything but the best, it can teach you that we can be mentally tough as we push ourselves when things get difficuly, it provides higher thresholds in your levels of comfort, and much more. However, bitches, you have to be willing to work for it. CrossFit is constantly varied and highly intense. If you want results, you will need to work for them. Rule # 1!

Let me end with this:
I did not say what I did nor write this blog post to castigate any person(s). I said that/did this to remind you monkeys that you must earn your progress. Showing up is not enough. Your results are directly correlated to your effort. If you are satisfied with your efforts as they stand, then good for you - keep doing what you are doing. How-freakin-ever, every single rep that you skip and/or every bit of effort that you do not give, affords you less and less opportunity to complain about not seeing/exhibiting the results you want. You can not give partial effort and expect all the results. Fuck that, son, you have not earned those results. Don't get it mistaken, I love you guys... well, most of you.... umm, some of you... OK, lets just say that I do not hate any of you (except for Connor - he's the worst) so I lost sleep, thinking about my day and then writing this post, to let you know that you are capable of more. I challenge you after every workout to take the time to think "could I have done better?", and if there is any doubt in your mind that you gave it your all... guess what? - you probably could have. Most import of all, I want you to know that when you step into my box, and you show me 100%, I will give you 100% of me - bank on that shit!

El Leon Negro



PS - Upcoming Post Topics include: "Sandbagging", "Red-Lining", "Program Deviation"
Let me know which you would like for me to address first.

Self Etiquette

BOX RULES
----------------------------
SELF ETIQUETTE
You know what is awesome?... Showering! Also awesome... not being nasty and/or stanky.
I put up a quick list of (I think) sensible points. Perhaps this is common sense, but we all know that common sense  is not common. Let me elaborate on the Self-Etiquette section of the Box Rules:

Using deodorant is a great idea. Spritzing yourself with your fancy perfume or cologne is not. Continuing along that tangent, bathing in your perfume or cologne before coming to the WOD gives me angry face. I know you think that you smell adorable in your Viva Juicy perfume, or uber macho in your Coolwater cologne. It is not necessary, it's not. You aren't fooling anyone, now you smell like "desperate and B.O." Hit yourself up a bit of soap and water - it takes minutes. 


Wear clean clothes (not stinky ones). Ok, I am dude and I grew up poor. I know that some clothes can be worn, taken off, and worn again another day without need for immediate laundering. However, there are some circumstances to consider. I have a couple favorite shirts to WOD in that I've ground into the box floor and have some stains on them that I couldn't get out with rocket launcher. Still,  I know that there is a difference between dirty clothes and funky clothes. I can re-wear a shirt with a stubborn stain on it, I can not re-wear a shirt that smells like hot trashcan juice. Lastly, I know your mom told you to always have on some clean draws.

Don’t spit in the box. The same goes for any mucosal fluid.

Explanation: If you need dispense saliva, go to bathroom or outside. Do not spit in our trashcan, or else you are in charge of emptying it outside. Mucosal fluid - e.g. snot rockets, and road oysters - If you need to blow your nose do it in the bathroom or outside. If you need to cough or sneeze, cover it. *I find it slightly annoying that I have to tell grown-ass people this.*

If you puke, you clean. This should not need explanation. If you need to yak, you better make it to a suitable puke-bucket or outside. Whatever you do puke on or in, you gotta clean up. 
Fun fact, some of my favorite synonyms for puke = toss your cookies, blow chunks, ralph.


Don’t make a mess – anywhere (inside the box, in our parking area, in the bathrooms, etc.), do not litter, do not be messy. Please be a doll and respect your environment. 


If you’re contagious, stay home! Whatever you got, we don't want. You aren’t going to beat a cold or virus with one WOD. The best way to get over it is with some R&R. As a matter of fact, a tough/intense WOD may actually slightly reduce your immune system's efficacy.

On a related side-note, you should always wash your hands and you should do it many times per day.

In closing, I know that sometimes we rip our precious hands or shins and we bleed. Upon completion of your WOD, please make sure to clean up any piece of equipment that you may have bled on. We do have the adequate cleaning supplies for the equipment, and we do have an adequate first-aid kit so that you can clean your boo-boo as well.


Keepin it real is my middle name (I changed it; it used to be Herbert)
- EL Negro

CrossFit Slop

- - - - - - - BOX RULES - - - - - - -

No CrossFit Slop, no cheating, no short ROM.


Cheating = purposely miscount or “short” something. 
CrossFit slop = if you got coached to do it better and DIDN’T make the adjustment but still counted the rep. Both are considered cheating.

Did you ever hear about this ad?

Hypothetical situation: You are doing a WOD which ends with 50 burpees. Halfway through the set of 50 burpees, you notice that someone else begins their burpees. As you reach burpee #48, the other person yells "TIME!". 

Your reaction ---> WTF? Is that jerk multiplying?

You, my friend, have just been a victim of CrossFit Slop. Some people call it "snitting", some just call it cheating. Whatever you call it, I call it "asshole". This Lack of integrity is quite unfortunate but not too uncommon in the CrossFit world. 


Let's ignore the fact that you are now a BLUE FALCON - as you have wronged your box-mates.
Wait, what is a "Blue Falcon"?
Shut up, bitch, I am trying to make a point here.
Instead, I want you to think about this:
Who really is the victim here? Who is wronged by your low-balling? 
Well, princess, YOU ARE!

In the end, the greatest disservice is done to oneself. You cheat yourself out of the entirety of the WOD, which in turn deducts from the efficacy of the WOD, which in turn limits your physical benefits from the WOD, which in turn ensures that you stay a weak-ass bitch. 
*yeah, I keeps it real*
The thought of someone cheating does chap my ass. Despite that, I have to be professional. Thus, I cannot call people out. So, even though I suspect it, I won't say anything to you. I will let you do your thing. . .  mostly because I can't prove anything. You best believe that if I could prove it, I would call you out and exempt you from my WOD. In the meantime, I want you to know that you suck.

^don't be^

In Summary:
When you dish out CrossFit Slop ---> your ability to get better is not fully exploited, you become a blue falcon, you suck, and you stay a weak-ass bitch. Continue failing at life. That's whats up. 

Keep WODing like champs,


- EL Negro 

Going Green is Good

When people say they make protein smoothies, that's great, but why not take it up a notch and make it a green protein smoothie? By green, I mean spinach or kale. Trust me, it doesn't taste gross ;) It's my go to breakfast most days because it's quick, easy, and portable. There are endless flavor combinations (much like the protein balls), but here is one of my favorites: the Chocolate Pumpkin Kale Smoothie.

Add almond milk, kale, banana, pumpkin, chocolate protein powder, cinnamon, and ice to blender

Blend

End result

Pumpkin Kale Smoothie

Ingredients:

-1/2 cup almond milk

-1/2 - 1 scoop protein powder

-1/2 tsp cinnamon/pumpkin spice powder

-2 bunches kale (use less if this is your first time)

-3 cubes pumpkin (I freeze pumpkin puree into ice cube trays)

-1/2 frozen banana

-4 cubes ice

*Note: add more ice/frozen fruit to make smoothie thicker. Add more almond milk/water to thin smoothie out.

Directions:

Add everything to a blender. Blend. Drink and enjoy.