How much PROTEIN do you NEED?

Everyone is different, but here is a general rule for how much protein a sedentary person should consume compared to an elite olympic athlete training for competition. Remember, one intense training session a day will not put you in the Olympic Athlete category...more like somewhere in the middle at the highest. Also, this amount does not only calculate supplement amounts but rather all protein from every source of intake.  

Watch Coach Mike in training today to get ready for upcoming local competitions as well as the 2015 CrossFit Open and SoCal Regionals.  Also, Be sure to subscribe to his channel. 

NOX Training made it on the CrossFit Video; "The Story in SoCal". Coach Mike appears randomly throughout the video and the NOX Training support crew at 15:55.

Ive been slacking this week on logging my training(the original reason for starting this blog) so here is what I've been doing since Tuesday.

TUESDAY WORKLOAD
AM Sesh:

2 Sets: 1 Power clean + 2 Cleans @200#
2 Sets: 1 Power cleans + 2 cleans @215#
4 sets: 3 Snatch balance @150#
4 sets: 5 push press @195#
1 set: 4 muscle snatches @105#
1 set: 4 muscle snatches @115#
2 sets: 3 muscle snatches @125#


PM Sesh:
3x500m Row w/ 3 minutes rest
My times: 1:32, 1:34, 1:35

-rest 10 minutes-

15 Minute EMOM
1. 10 hang cleans @155#
2. 10 lateral burpees over barbell
3. 30 seconds double unders

-rest 10 minutes-

5 minutes Airdyne
20 sec on/10 sec rest for 5 minutes straight


WEDNESDAY WORKLOAD
2 sets: 3 position clean @220#
2 sets: 3 position clean @240#

2 sets: 2 power jerks + 1 jerk @190#
2 sets: 2 power jerks + 1 jerk @205#

4 sets: 5 clean deadlifts @330#

2 sets: 6 front squats @245#
1 set: 5 front squats @265#
1 set: 3 front squats @285#


THURSDAY WORKLOAD
AM Sesh
2 sets: 3 position snatch 145#
2 sets: 3 position snatch 160#

4 sets: 5 snatch pulls 210#

2 sets: snatch push press @160#
2 sets snatch push press @175#

3 sets: 6 Good Mornings 120#

PM Sesh
500m row
21 handstand push-ups
21 ring dips
21 hand release push-ups
500m row
15 handstand push-ups
15 ring dips
15 hand release push-ups
500m row
9 handstand push-ups
9 ring dips
9 hand release push-ups

rest 15-20 munutes

25 GHDs
5 Muscle ups
20 GHDs
4 Muscle ups
15 GHDs
3 Muscle ups
10 GHDs
2 Muscle Ups
5 GHDs
1 Muscle up
5 back extensions
1 Muscle up
10 back extensions
2 Muscle ups
15 back extensions
3 muscle ups
20 back extensions
4 muscle ups
25 back extensions
5 muscle ups








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