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WOD Monday 20171120

Squat Program Tip:
PostWOD nutrition is important to your recovery. You’ve worked your muscles and they need fuel to rebuild. But what should you eat after a workout? Protein and carbs are going to be your best friends. If you WOD in the morning, have a banana or some oatmeal within 20 minutes, along with a good source of protein like eggs, steak, or a high quality supplement like whey isolate. If you WOD in the afternoon or evening, the morning options still hold, but can be replaced with lunch and dinner options like sweet potato or squash with chicken, salmon, or beef. These don’t have to be full meals, but can be supplemented into your regular daily meal plan along with your various vegetables. If you have more questions, a quick search for postWOD nutrition will provide a week’s worth of reading; take it upon yourself to learn what works best for your tastes and preferences, as well as what your body responds well to.

PreWOD
Back Squats
5@70,75,80,85,90%

WOD
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)

Share this WOD:

Connex has been the best thing that’s happened to me in a long time. Everyone at Connex was so welcoming and encouraging which is what made me come back for more. At a normal gym I never would have pushed myself as hard as I do at Connex. Thanks Connex!

- Kelly

In these past 3 years, Crossfit has changed from something we do to something we live. I am incredibly grateful to you and the rest of Connex for letting us be a part of it all.

- Libby Dahlke

Connex has completely changed the way I look at fitness. The coaches truly care about the safety of its members, and they take the time to get to know each individuals goals. I cannot say enough good things about this box, the community, and the coaches!

- Beth Rudy

The best part of Connex is the family atmosphere. There is not one person there that is not kind to the others and deeply cares for all. I am so thankful I have Connex.

- Danielle Dull

Connex is a great community with wonderful leaders. The atmosphere is always positive, people are always improving, and Bryan is always encouraging. I have grown a great deal over the last year here and have loved every minute of it!

- Mike Hutches

Since joining the family at CrossFit Connex, my mindset has changed. I focus on what I’m capable of and have an entire community of support at Connex.  I couldn’t be more proud to be part of a family that sees and encourages my potential.

- Sergeant Cherise Caradine

After many years of not finding a fitness program to keep me interested for more than a few months at best, I’m happy to say I have not grown tired of CrossFit Connex. In fact it’s quite opposite. I can’t say enough about Head Coach Bryan and the community of this box.

- Jason R.

Connex is a great CrossFit community. I haven’t met a member that wasn’t inclusive and encouraging. The coaches take their time to teach proper technique and movements. My fitness level has completely change since joining Connex and I can’t imagine a better box. Plus, they have the best programming.

- Alton Multhauf

Getting started with CrossFit

Here’s what to expect when training at CrossFit Connex

  • Mechanics

    Learn the Mechanics of fundamental movements.

    Our OnRamp Program will help to prepare you for entrance into the group CrossFit classes.

  • Consistency

    Establish a Consistent pattern of practicing these same movements.

    Regular attendance of CrossFit classes
    (4-6x per week) will provide ample time to practice the mechanics to become proficient at the movements.

  • Intensity

    Only then, ratchet up the Intensity of workouts incorporating these movements. Once the mechanics are performed consistently, the intensity at which we perform the movements increases. Work with your coaches to determine when intensity can and should increase.