How to Get Stronger By Improving Your Post-Workout Recovery



Check out this article that dives a little deeper into understanding the importance of recovery and how you can go about doing this yourself. 

“Probably because they don’t know better. Fitness culture, in the United States particularly, puts a premium on thrashing yourself day in and day out. We like the satisfying pain of training our brains out. It’s a modern-day hair shirt. In contrast, recovering seems like boring, wimpy, unimportant stuff (not to mention it doesn’t show well on social media!).”

“You don’t get stronger when you train. You get stronger when you recover. So take the time you spend in bed and at the table just as seriously as the time you spend in the gym!”


Tuesday – Practice

A) Tempo Partner QAMRAP 12
P1: 5 Push Ups (3-2-1) 5 KB Front Squat (3-2-1)
P2: Row (Gear 4)
Partners Switch after P1 finished reps

PEAK: 3 x 5 @ 85%
BASE: 5×5 (by feel)

Wednesday – Competition 

“The Riv-Ram”
6 Power Cleans (135/95)
9 Pull Ups
300m Run
9 Power Cleans (135/95)
12 Pull Ups
300m Run
12 Power Cleans (135/95)
15 Pull Ups
300m Run
(add 3 reps to every every movement every round …)

No, food is NOT fuel. And, thankfully, you’re not a Ferrari.

Looking for some great information on nutrition? Check out this article from Precision Nutrition. It gives you insight on macronutrients vs. micronutrients and how micronutrients are just as valuable to your diet!


Tuesday – Practice

A) Bench
PEAK: 4×4 @ 85%
BASE: 5×4 (by feel)

B) “Half n Half Cindy”
5 Pull Ups
10 Push Ups
8 Air Squats
7 DB Front Squats (40/25)

Wednesday – Practice

A) 4 Rounds of 40:20
Minute 1: 90/90 Split Squat Lunge
Minute 2: Inverted Row
Minute 3: Pike Push Ups

B) Reflect

C) Sumo Deadlift
PEAK: 4 x 1 @ 90%
BASE: 5×3 (by feel)

Meal Prep Monday: Rule of 2’s

We all know that life can get a bit busy. Whether you’re balancing work, family, kids or various schedules. You sometimes just don’t have an extra day or even a few extra hours to get your meal prep done.

So here is helpful tip that I found, that has become a lifesaver. Alex Maclin, formerly of “Barbell Shrugged” shared this tip on Instagram awhile back. It’s my family’s go to on busy weeks, or when we just don’t feel like spending extra time in the kitchen.  

It takes almost no time at all. Covers all your macronutrients. Limits any and all excuses. And most importantly, it follows my food motto: K.I.S.S. (Keep It Simple Stupid)

The Rule Of Two:
2 Proteins
2 Carbohydrates 
2 Vegetables

Cook two of each and mix and match all week long. I typically like to make an extra vegetable or two, as you can never get enough veggies. Plus, it adds extra volume to your meals, keeping you fuller for longer. 

I would recommend finding condiments you like and adding those as the week goes on to spice your meal up. Also, being sure to add in fresh ingredients (tomatoes, peppers, mushrooms,nuts) to freshen it up and to cover your micronutrients as well. 

Yes, it can be boring. However, if it allows me a few extra hours to enjoy my weekend, all while making sure I’m eating healthy throughout the week; I’ll take! Your body and your pockets will be very thankful! 

Try it out and let me know if it makes any difference for you too.

TUESDAY – Competition

3 Power Cleans (185/135)
30 Double Unders
300m Run

B) Reflect

WEDNESDAY – Practice

A) For Time: 100/80 Cal Row (Gear 3)

B) Sumo Deadlift
PEAK: 5 x 3 @ 80%
BASE: 5×4 (by feel)

C) Press 5×3 (70-80%)

Hope everyone had an amazing Labor Day Weekend! 



A) Sumo Deadlift
BASE: 5×3 (by feel)
PEAK: 5 x 1 @ 80%

B) For Time: (12 Minute Cap)
Round 1 (Gear 3)
20 DB Front Squats
20 DB “Training”Push Ups
20 Calorie Row
Round 2 (Gear 4)
15 DB Front Squats
15 DB “Training” Push Ups
30 Calorie Row
Round 3 (Gear 5)
10 DB Front Squats
10 DB “Training” Push Ups
40 Calorie Row


A) Shoulder CARs (Controlled articular rotations, aka shoulder circles!)

B) EMOM 10

ODD: 45 sec active bottom of squat hold
EVEN: 10 sec (top/bottom) pull-up hold, 20 sec blocked kipping/swings
Peak: Top/Kipping pull-up
Base: Bottom/kipping swing

C) Snatch Balance 4×3 by feel (not more than 70% of 1RM SN)

D) Segmented Snatch Pull 4×3 by feel (not more than 90% of 1RM SN)


Tuesday – Practice

A) Sumo Deadlift
Base: 5×5 (by feel)
Peak: 5×5 @ 70%

9 Bar Muscle-ups
20 DB Walking Lunges (50/35)
7 Bar Muscle-ups
20 DB Front Rack Walking Lunges (50/35)
5 Bar Muscle-ups
20 DB OH Walking Lunges (50/35)

C) Reflection

Wednesday – Competition

10 Rounds:
2 min to complete: (not including the rest)
250m Row
10 Burpees to a Target
-60 Second Rest-

You Asked. I answered! 

I’ve been asked by several people what I eat in a typical day, so thought I would put it down here for you. 

(Please note that these meals are based off my weight and calories burned. Do not attempt ;)) 

Options 1
4-6 eggs with banana and cinnamon 

Option 2
Eggs with spinach, kale, pepper and onions. 
(I add in extra eggs when I know I’m going a longer period of time without eating)

*Jasmine Rice
Turkey Meat
Brussel Sprouts 

*Jasmine Rice or Sweet Potato
Grilled Chicken

Workout Shake:
Chocolate Whey protein and Dextrose (for workout carbs)

*Pesto Pasta
Broccoli and  Zucchini
Turkey Meat or Chicken 

Option 1:
Spinach, Kale, frozen mixed berries, banana,
peanut butter, Chia seeds and Turmeric.

Option 2:
Vanilla Casein, banana and peanut butter

My quick “eating out” go to meal when prepped food isn’t an option:

Chipotle Bowl
Double white rice, double chicken, fajitas, and salsa.
(Add in sour cream, cheese and guacamole on the “I need extra calories” days.) 

Now don’t get me wrong; Im not afraid to “treat myself”. I love cookies, red velvet cupcakes, Funfetti cake and cookies and cream ice cream (to be specific).  However, I know that after eating that cookie or having that beer, I’ll be okay because most days, I eat pretty clean. Find balance, my friends 🙂



For Time:
10 Alt DB snatch (55/40)
100 Double Unders
20 Alt DB snatch
75 DU
30 Alt DB snatch
50 DU
40 Alt DB snatch
25 DU
(15-minute cap)


With a Partner:
Row for Max Distance in 30 minutes

Train Smart. Train Safe.

Summer is officially here, and it does not seem to be going anywhere. With recent, excessive heat warnings now more than ever, is the time to rain safe and smart. Below are a few helpful tips to help you get through your training in a safe, healthy and cool way.

1. Drink water: When you think you’ve had enough, have some more. Not only do we lose plenty of fluids when we sweat, the excessive heats has us losing even more.

2. Electrolytes: If you need an added boost, electrolytes go a long way.

3. Wear loose fitting clothes: There is nothing worse than when you are extremely tired than clothes that make you feel suffocated.

4. Don’t over do it: If you feel yourself overheated or over exhausted know when to stop.

5. Rest and recovery: Recovery is a huge component when it comes to staying fresh in this heat. 

6. Eat light and fresh food: Melons, cucumbers, salads, and veggies go along way this time of year. Plus, no one wants to turn on the oven when it’s over 80 degrees outside.

7. Cold Shower: I’ve said it once and I’ll say it again. A cold shower promotes recovery, regulates your body temperature and keeps you cool.

8. Sleep in a cool place: Whether it be a fan or AC, sleeping in a cool and dark room will make all the difference when it comes your nights rest. 

Tuesday – Competition

“Medcon Madness”
3 Rounds for Time:
Round 1:
40 Wall Ball (20/14)
30 AKB Swings (24/16)
20 Burpees
200m run 
Rest 2 min
Round 2:
40 Burpees
30 WB
20 KBS
200m run
Rest 2 min
Round 3:
40 KBS
30 Burpees
20 Wall Ball
200m run
Rest 2 min
(CrossFit Leeds Workout)

Wednesday – Practice

A) FQL: 5 – 4 – 3 – 2 -1 increasing load each round
Power Clean
Hang Squat Clean
Front Squat
Spilt Jerk 

800m Run
20 Pistols
:30 Hollow Hold (Accumulate)
600m Run
30 Pistols
:45 Hollow Hold
400m Run
40 Pistols
1:00 Hollow Hold 


Get outside. Explore. Never stop dreaming. 


A) In 12 minutes, find heavy 1-rep Split Jerk (from rack)
(focus on foot work)

B) EMOM 9:
Base = 1 Power Clean + 1 Split Jerk + 1 Squat Clean + 1 Split Jerk
Peak = 1 Power Clean + 2 Split Jerks + 1 Squat Clean + 2 Split Jerks
(~65-75% of Part A)

C) 5 Rounds:
In 2 mins:
200m Run + max cals AB
Rest 2 mins b/w rounds
Nasal breathing only all the way through (including recovery)
(20 minutes)
Score = Difference between highest cals and lowest cals
Goal = stay nasal and keep cals as close as possible first round to last”





20 Cal Row
20 RKB Swing* (32/24)
100 Single Unders (No DU)**

*If you put the KB down add 10 Cal on the next Row
** If you mess up, ADD 20 CAL (No more than 3 attemps)”



A) In 12 minutes: Find a heavy 1-rep Power Clean

B) EMOM 8: 1 Hang Power Clean + 1 Power Clean + 1 Hang Clean + 1 Clean
(~60% of Part A)

C) 4 Rounds (in teams of 3): :40:10 Assault Bike @ 85% RPE (2:30 per interval)



All work with partner- alternate after measured work is done.

200M run
Max reps KB goblet squats

30M Sled push
Max reps plyo push ups

16 TTB
Max ATW Lunges

For tomorrow’s ‘Mental Toughness,’ I thought I would leave you with a very fitting quote from the book, Body Mind Mastery: Training For Sport and Life. 

“In all activities of life, the secret of efficiency lies in an ability to combine two seemingly incompatible states: a state of maximum activity and a state of maximum relaxation.” – Aldous Huxley 


Godspeed 😉


Andy Dwyer GIF - Find & Share on GIPHY



20 Unbroken Wall Balls
Rest 3 Minutes
6 T2B + 30 Double Unders


A) Alternate with partner 4 Total Rounds :40 :20
P1 Assault Bike
P2 Low Bear Hold – 2 points of contact
Immediately into: 4 Total Rounds (2 rounds/partner) :40:20
P1 Sled push
P2 Low bear hold- 2 points of contact

B) 6 x 2 Hang Power Clean
Super set: Pistols 4R/4L