EVERYONE Needs to Take Post Workout Supplements


Strength.com has everything you need AND discounts everything for Lando members! BLAMMO!!!!



Read below. Become learn-ed. Travel to Strength.com and get setup!

They do one time orders or monthly plans that auto-recur.  Then you don’t even think about it, just supplements sent to your door, you get recovered and refueled as needed. They carry SFH and NutriForce protein and supplements cheaper than most places you would buy them. It’s called a no brainer because even people without a brain could figure out that this was a good thing. 



Protein Post WOD : Why


You absolutely have to take a whey protein supplement within 45 minutes of finishing your workout every single day. 1 scoop of whey protein with whatever mixer you want (water is best in most cases) is the bare minimum but absolutely fine for most people. BCAAs, creatine, glutamine, and other things are helpful especially so for more competitive, higher volume athletes. No matter what your goals or purpose for working out at either CrossFit Lando location, you absolutely must be taking a whey protein shake after your workout. If not you will die from sabertooth tiger attack and/or spoiled sabertooth meat.


When you do anything physically strenuous you use ATP to fuel your cells. Actually ATP fuels your cells for everything physical from a heavy deadlift set to bending over and scratching your ass. When you perform high intensity training like we do in a CrossFit or BootCamp class at CFL in Cambridge or Woburn you burn a TON of ATP. You also stimulate the production and release of a bunch of hormones, most importantly being HGH or Growth Hormone. All of this is good. We need to then provide it with the fuel to replace those used energy (ATP) stores, help replace and repair those beat up muscles, and help shuttle that GH around to aid in all the aforementioned processes.


Think of it as a fight or flight response. Our body is a finely tuned machine that responds and reacts to the stimuli we experience every day so that we are better prepared if we have to face them again. So a training session is one big fight stimulus that you work through to build your body stronger. We need to fuel that response. It’s like the cavemen and cavewomen fighting off a sabertooth tiger and wooly mammoth attack, the sick bastards teaming up to attack right when the couple was putting their newborn to bed. Well they fight off those beasts and kill the shit out of them after an epic 5 hour battle, then cooking them up for meals for like 5 weeks. That food fuels their recovery from the beating they took and helps build their bodies stronger for the next battle when the sabertooth and the mammoth’s family comes back to kill them.


Little do the beast families know the entire cave person family is dead because they ate that meat a week after with no preservation methods and died of food born illnesses and severe constipation. Literally full of shit.


Whey protein is the best and most important supplement if you had to only get 1. It is the key to those building blocks of ATP and getting it in the supplement powder form makes it a nearly instantly soluble form. If we don’t start the refueling process within 45 minutes our body, remember going along with the fight or flight idea still, starts to shut down essentially preparing for starvation. Our body doesn’t know exactly what it went through when it goes through a physically tough event, so beating it up in the gym then not taking a post workout protein/recovery shake is the same as going through a battle with a sabertooth and then starving it. Your body reacts the same, shutting down your metabolism and preparing for a lengthy period of no recovery assistance. This is bad.


We want to avoid bad.


The essential is the whey protein but there are a lot of other good but less essential things you should be taking. Fish oil is another essential. Go to Strength.com through our member portal in the link at the beginning of this sentence. You can also get to it through the “Member” tab at the top of the website. It is important to always go through this way to get there as it takes you to our special portal that gives you 10% off EVERY product no matter what and then specials that can give you up to 30% more off. Its silly unreal awesome. Go there now, get loaded up with the Stronger Faster Healthier Pure, Fuel, or Recovery, or the NutriForce Whey Protein, or any of the other brands they carry. All are good, just the ones I named are the best.


If you have questions about other supplements feel free to reach out. If you need additional help with nutrition myself or Sarah are available for consultations and a number of different programs to help you get more fit and keep it!





Strength : Push Press
2-2-2-2, then 1-1-1-1-1 with 5 second pause in dip bottom


WOD : For Time
21 Pull-Ups
15 Pushups
Run 400m
15 CTB Pull-Ups
15 Pushups
Run 400m
9 Bar Muscle Ups
15 Pushups
Run 400m
6 Ring Muscle Ups
15 Pushups
Run 400m
3 Strict Pull-ups/3-3 second flexed arm hang
30 Burpees


25m Time Cap


S/L1 : Jumping Pull-ups, Ring Rows, Scaled Strict Pull-ups, Scaled Push-ups, whatever you need! S = 200m runs, L1 = 300m


Rx+ = Unbroken pull-ups and variations



The Program


1. Strength and WOD Rx with attempt at + but speed is more important


2. EMOM 10m
1 Squat Clean + 1 Jerk, 1 Squat Clean + 2 Jerk


3. For Quality
30 Strict HSPU
30 Strict TTB

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