Recovery Tip:  Consume 30-40grams of whey or casein proteins just before sleep to increase your recovery during sleep.

It’s been proven time and again protein is vital for protein synthesis and rebuilding muscle tissue damaged during exercise (vegetarians take note!  We digest Bambi and the pig from Charlotte’s Web for a reason.)  Recently, another study  has shown protein just before you sleep does even more for recovery than thought.


Jen and Kelly doing Thrusters during yesterday's Competitors Workout. Thanks to everyone who came out to compete, judge and cheer on the competitors. The event was a lot of fun!

4 rounds for time of…
6 Deadlift (255lbs/165lbs)
Rest 20 seconds
10 Pull Ups
Rest 20 seconds
20 Double Unders
Rest 20 seconds

In Subplementum…
3 rounds for time…
5 burpees
Rest 3 minutes

Olympic Weightlifting
1 Mid Thigh Hang Snatch + 1 Hang Power Snatch @ 70% x 5 sets
Mid Thigh Hang Clean @ 80% x 5 sets
2 Rounds of CFW WOD


13 thoughts on “Recovery with Protein

  1. Joe W says:

    Had a great time tonight. Its always good to see were everyone is at. All I no is the big dogs better look out for Big Mike C. His lookin tough and great job by Tanner for putting everything together it really ran smoothly.

  2. Joe W says:

    Ps. Did anyone see the Dawnanator on the cross fit games main site. Looking good girl.
    Pss We got over 400 members sign your ass up for the open. Nothing we will do compares to what we accomplish in house daily. Don’t be a sissy.

  3. Albert Steed says:

    If you are signing up for step up for soldiers tomorrow is the last day at 50 dollars:

    Step Up For Soldiers 1st Annual Combat Mud Run
    April 14, 2012
    2412 Infantry Rd. Wilmington, NC 28405
    Event start time: 8:00 am
    Last individual start time: 1:59 pm
    Cost for Individual:
    January 21 – Feburary 20 = $50.00
    Feburary 21 – March 20 = $55.00
    March 21 – April 2 = $65.00
    April 2 – April 7 = $75.00

  4. Scott S says:

    I like to have a good stretch and a protein smoothie around 9pm. You sleep great and wake up relaxed, not stiff and not too hungry.

  5. Abs says:

    I like the new Logo T…looks good! Will we have a Mobile CFW site too??? That would be SAWEET!!!!!
    Yesterday was a Blast…I have some work to do.
    Today looks AWESOME!!! This week is going to be great…
    Dawn you did great in your interview!

  6. Tanner says:


    For real, we are doing the workouts here anyway so you may as well see how you perform compared to other people. Everyone at CFW is capable of doing the workouts.

  7. Meagan says:

    Yeah Dawn! Looking good girl!

    About the Open, everyone should sign up. The workouts are super fun and like Tanner said, everyone can do the workouts. The competition is a lot of fun, and you will get to see how you compare to other people around the world! So…..what are you waiting for? Do it!

  8. Josh says:

    Great job to everyone yesterday that came out to compete, judge or just watch the crew push through the WOD’s! Congrats to Kristina A. who hit her first Double Unders in the 6am Class today!

  9. Dawn says:

    I am such a lucky girl!! I have a wonderful group of friends who support, believe in me, and push me to my limits each and everyday!!! Thank you all for the sweet and encouraging messages you have sent to me today, it has really meant a lot to me!! I cant wait to be along side ALL of you during the open competition. Let’s kick some booty and show them what Crossfit Wilmington is all about!!!! :))

    PS. Those of you on the fence or think you aren’t as good as everyone else… WHO CARES!! You have chosen CFWilmington as your new fitness family, and we embrace each and every one of you. This is a great opportunity to reach out into other Cross-fits and see how you do against everyone across the board (guys, girls, masters). You WILL surprise yourself… I never thought I had a chance to go to the Crossfit Games. I did it for FUN… and look where it got me!! You don’t have to aspire to go to the games… but you all joined Crossfit Wilmington to change something about yourself… whether that change is lose weight, get tone, improvement of lifestyle etc!!! This is just another step out of your comfort box, because we all know Crossfit in general does that to us EVERYDAY!!! :))

  10. Kristina A says:

    Thanks Josh, onward to doing them consequitively without resetting each time. I appreciate the coaching this morning. Finally!

  11. Albert Steed says:

    Or to look good naked.. 😉

    I think the games are going to be fun. No reason not to sing up since we are all doing the workouts together anyways! Plus, how awesome would it be to be able to roll up to the regionals for free? We all will need to be there to cheer on the CFW FIrebreathers. 🙂

  12. sara! says:

    Ok I registered for the Open; the website is a little too socialnetworkingesque for me, but whatever. I still put my deadlift on there.

    t. question: for someone who is attempting to make the most out of their protein purchasing and consumption, is it still more beneficial for me to chug protein post-workout than pre-sleepytimes? My current budget will allow for the 5x per week shakes I do post-workout now…but making that 10 would be stretching it as quality whey is spensive.

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