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Wed Sept 12, 2018

.com 180909 100 squats 15-ft. rope climb, 4 ascents 75 squats 15-ft. rope climb, 3 ascents 50 squats 15-ft. rope climb, 2 ascents 25 squats 15-ft. rope climb, 1 ascent Scaled 60 Squats 12 Rope foot pulls or 4 lay to standing 45 Squats 9 Rope foot pulls or 3 lay to standing 30 Squats 6 Rope foot pulls or 2 lay to standing 15 Squats 3 Rope foot pulls or 1 lay to standing Cashout: OTM x 10 odd - T2B even - HS Walk/HS Hold/Wall Walk/or Plank


6:45pm Weakness WOD (BRIO East)

Gymnastics: Push up 4 sets- Regular, wide, Narrow, Rings OTM x 8 odd - Ring Row - 3 sec pause, 3 sec lower even - Hanging Lat Pull Right Arm plank hold Left Arm plank Hold 2 Arm plank hold 4 sets: Hanging Windshield wipers or cross body leg lifts Weightlifting: Halting Snatch Deadlift + Mid-Hang Snatch – 70% x 2 x 5 Snatch Deadlift – 100% x 5 x 3 Muscle Snatch + snatch balance + OHS – 5 x 3 Push Press + Jerk – 60% x 2 x 3 Conditioning: 3 Rounds: Run or Row 500m Rest 1:15 Run or Row 400m Rest 1:15 Run or Row 300m Rest 4:00



By Coach Courtney, RD

We all know that protein is an important nutrient to build muscle and improve strength. Protein containing foods breakdown into amino acids which build and maintains muscle and other tissues! But protein does more than just build muscle, a diet rich in protein helps to:

  • Improve energy levels by better managing blood glucose (sugar) across the day. Read this post for an analogy on blood sugars.

  • Manage hunger by influencing hormones such as ghrelin. Ghrelin is the hormone that triggers hunger and cravings for fatty or sweet foods. Foods rich in protein suppress ghrelin production to more easily manage hunger!

  • Increase metabolism as protein containing foods have a "high thermic effect" meaning they require energy to be broken down and digested.

  • Manage or lose body weight by reducing hunger to prevent overeating while simultaneously increasing metabolism through their high "thermic effect."

  • Obtain essential or performance enhancing vitamins, minerals, and zoochemicals like B12, iron, creatine, and others!

Knowing why protein is important is only half of the puzzle. Most clients I work with are aware they need to increase their protein intake but struggle to determine how this can be achieved through food choices. There are many wonderful and delicious ways to include protein in our diets! I hope this post gives you some ideas to get started. But remember, just because I enjoy a food doesn't mean you will enjoy it (or have to enjoy it!). It is important to determine the protein foods you look forward to consuming to ensure the habit of including protein in your diet is a sustainable one.

Today I am sharing my meals and snacks that I consumed to achieve my protein goal for the day. I obtained negligible amounts of protein from veggies, fruits, and starches but they did contribute to my daily total. The high protein choices included egg whites, lean meats, and dairy. I included the amount of protein in each food source in brackets after each ingredient and also highlighted the totals for each meal, snack, and the entire day! To "keep it real" these photos are quick snaps from my phone or Instagram story - definitely not winning any photography contests!

To be honest, I never struggle to get enough protein! In fact, I love protein so much that I can easily over-consume it by eating larger portions of meats like chicken and steak. Having 2-4 ounces of lean meat isn't a large portion to me and I could easily eat 6 ounces if I didn't pay attention to portion size and weighing my foods. Like any new habit, it can be difficult to consume enough protein when you first start monitoring your intake! But overtime, enjoying protein at meals and snacks wil take very little effort and motivation.

I hope the photos and descriptions highlight that meals don't have to be fancy or complicated to be both delicious and nutritious.


Protein = 10g

Coffee with one tablespoon of cream and one scoop of Vital Proteins Collagen Peptides. Quick note: the evidence on the benefits of collagen protein for tendons, ligaments, joint, and digestive health is limited. However, I find my hair, skin, and nails are much healthier (ie. thicker!) since supplementing with collagen. I enjoy adding it to my morning cup o' Joe! Plus, it is a sneaky way to enjoy an extra 10g of protein for those who struggle. Hydrolyzed collagen dissolves quickly in liquids and is flavorless - you won't notice any odd flavor or texture in your coffee if you invest in a quality source. Click here for a great article on collagen!

PS: I drink my coffee from an aluminum straw to keep my teeth white!

Breakfast (pre-workout)

Protein = 25g

Egg white omlette (14g) with spinach and one slice of Ezekiel toast (6g) topped with one tablespoon almond butter (4g) and sliced strawberries.

Snack (post-workout)

Photo credit: The Healthy Maven. Note: my snack did not have cherries, chia, or nut butter as shown in the photo.

Protein = 18g

I enjoyed a quick post-workout snack of 1/2 cup of oats (5g) cooked with 1/2 scoop of chocolate protein powder (15g). I call this meal "Proats" which is protein oats. If I need more carbohydrate (longer training session), I like to add about a cup of frozen berries! This meal was intentionally low in fat because it was my post-workout meal (see the note below if you want to learn more about recovery nutrition) but "Proats" can be turned into a complete meal by adding healthy fats. I love adding a drizzle of nut butter, shredded coconut, chia seeds, cacao nibs, or nuts and seeds. Check out this blog post for a "Proat" idea!

Lunch (post-workout)

Protein = 30g

Two Bakestone Brother's pitas (8g). I enjoyed one pita as a savory sandwich and the other as a sweet option. The sandwich included two ounces of pre-cooked chicken (17g) and was topped with mustard, tomatoes, and greens. For the sweet pita, I used one tablespoon of almond butter (4g) and sliced strawberries as a replacement for jam! For a quick lunch, I love the Bakestone Brother's Thin Pitas from Costco. I actually assembled this meal at my office at CrossFit BRIO South. This meal is further simplified by using the pre-cooked chicken from Costco (or any grocery store, really) which can be found in the deli section. These convenient protein sources are my go-to for a fast lunch! I don't mind that they are high in sodium as I need to replenish this electrolyte post-workout.


Protein = 21g

1/2 cup of plain Greek yogurt (12g) with fresh strawberries and one ounce of pumpkin seeds (8g).


Protein = 31g

A Big Ass Salad prepared with three ounces of steak (20g), one ounce of cheese (7g), and all the veggies, salsa and a couple tablespoons of Bolthouse Farms yogurt based dressing. I also used some avocado oil to saute the peppers and onions for a Mexican themed salad. The only thing that could have made this salad better would have been avocado!


Protein: negligible at 3g

A couple tablespoons of coconut butter!

Total protein for the day = 137g

How much protein do I need?

This particular day of eats provided me with about 135g of protein which is my body weight (in pounds) in grams of protein. It’s SUPER important to note that just because I am aiming for 135g of protein a day, doesn't mean that that is necessarily the right amount for your body. Protein needs are effected by body weight, age, activity type and duration, and food preferences. I would strongly encourage you to consult with a Registered Dietitian to determine an appropriate number for you!

PS: I am launching a new online 30 day course in the next couple of months which focuses on understanding the macronutrients (eg. protein, carbs, and fats) and fundamental nutrition habits to ensure the results achieved are sustainable. The course will provide protein recommendations including amount and sources for your specific body type and goals. It will touch on topics including recovery nutrition, fibre intake, supplement needs, and more! Stay tuned or subscribe to our newsletter for more information on the release date of this course!

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