Smoothie/Recovery Shake Ingredients / Training Log for last 3 days.

Healthy ingredients to a good tasting smoothie for recovery after WODS or just for a meal. I do not recommend using whey protein products, or soy. Where I am also not a promoter of ingesting tons of grains, I do promote whole, sprouted grains as they are live food and are not highly processed, refined grains. The whole, sprouted grains I speak of are found in the protein product called "Vegetein" and the product called "The Feast." These products are mentioned below and further described after the ingredients list.

16-20oz water
1-2 scoops URI International Vegetein powder. 1 scoop = 10g of protein (see below for description of Vegetein)
1 scoop URI International The Feast. (see below for description of The Feast)
1-2 organic bananas
1/2-1 bag frozen organic strawberries
4-7 organic dates (pitted)
1/4-1/2 cup organic, raw walnuts or almonds (soaked if possible for easier digestion)
1 1/2-2 handfuls baby spinach
40-60 grams raw unsweetened chocolate
this will make anywhere from 40-60oz of smoothie
add small amount of organic blue agave to smoothie if not sweet enough for you
between the vanilla tasty protein, the fruit, and dates it should be plenty sweet

other ingredient ideas:
1-2 handfuls carrots
1 apple, pare, or 1cup grapes, cherries or pineapple
instead of strawberries sub: raspberries, blackberries, blueberries (whatever you prefer) always organic if you will spend the extra money
raw unsalted sunflower seeds are a less expensive option over the walnuts and almonds

seeds, nuts, and raw chocolate are great sources of good fats, and protein.
greens and fruits are great sources of vitamins, minerals and antioxidants the body needs to promote optimal function and energy for your day/wods. (they also add some protein)

URI International Vegetein product description:
Vegetein combines two of the finest vegetable protein sources. The multi-protein blend contains yellow pea protein isolate and brown rice protein concentrate, which is a highly digestible vegetable protein source.It's 100% natural vegetable protein. It contains no isolated vitamins or minerals. Vegetein provides a complete balanced amino acid profile.

URI International Feast product description:
30 antioxidant rich fruits and vegetables
30 power greens and vegetables
11 nutrient dense seeds, nuts and sprouts
83+ active enzymes and mineral blends
22 living probiotics (good for digestive track)
6 supercharged berries, seeds and leaves

just ideas for anyone interested :)

Training Log
Friday 7/11/08

100 pushups on 5" handles for extra range of motion
20 strict pullups
10 ring dips
5 strict pullups
15 ring dips
10 strict pullups
10 ring dips
did not time

Saturday 7/12/08

800m run
100m farmers walk with 2 65# dumbells
50 wall ball 20#/10'
50 lunges
25 knees to elbows
25 broad jumps
15 knees to elbows
25 broad jumps
10 knees to elbows
did not time

tabata pushups
14,10,9,7,6,6,6,6 +1 after time

5 Rounds
10 double kb jerks 53#
10 pullups (chest to bar)
10:30

Sunday 7/13/08
Wishing a happy birthday to the NSC 6am big guy, Joe Ciaccio!

212 pushups on 5" handles
30,30,20,20,20,15,15,20,15,10,12,5
did not time

Videos from Sunday mornings NSC WOD:
Tabata Kettlebell Swings

As Many Rounds in 15 mins: 200m run + 25 squats

Let the 15 mins begin....

Tabata Kettlebell Swings Revisited