1/20 Foodie Friday & Happy Birthday Lindsay!

We have a HUGE 2017 Row'd Royalty Crew. We are isn 13th place!. Who's joining us tonight at 5:50pm for Friday Night Lights?
It's Foodie Friday! We all know that nutrition is the foundation of our health and fitness program. One of the biggest holes I see in most folks's nutrition program is the lack of adequate post-workout (PWO) nutrition. 
We MUST be eating something within 15-40 minutes after a workout. This is not a meal, but a special bonus meal in addition to your regular breakfast, lunch and dinner. The post-workout meal (or snack if you want to think of it that way) is a necessary source of calories and nutrients that will aid in your recovery. 
The ideal PWO meal should be an easily digestible protein (whey protein shakes, Fuel for Fire, or hard boiled eggs work well) plus some carbohydrates. These two macronutrients help your muscles recover and set you up to perform better at your next workout. Carbohydrates can be included in your whey protein or you can eat real food. Sweet potatoes are a great source of PWO carbs. Here is one of our favorite recipes for a delicious and easy eating PWO sweet potato chew. 

Post-Workout Sweet Potato Chews
Post workout nutrition is an essential part of workout recovery. No matter how you do it, scaled or prescribed, CrossFit is HARD! Your performance at your next workout is directly related to how you recover from the one you just finished. In addition to hydration and mobility, you need to replace the carbohydrates you just used to fuel your workout. There are many options for post-workout carb refueling and one of my favorites is sweet potatoes. Here's an easy and delicious recipe from the folks at Whole 9. Enjoy! 
Ingredients:

• Sweet potatoes - use the orange ones.  The yellow ones don’t survive being baked and cooked.
• Cinnamon 
• Coconut oil  

Instructions:

• Preheat oven to 325.
• Spread a piece of aluminum foil on a middle rack and bake as many as you can fit for about an hour.  You want them soft, so the skins easily pull away from the sides.
• After baking, let them cool in the oven until it’s convenient to move on to the next step.  Sitting in the oven overnight is fine, in fact.
• Peel them. If you baked them long enough, you should be able to get most of the peel off with your fingers.  Use a knife for any stubborn bits.
• Slice them and arrange them on a baking sheet.  You can use a pan liner or parchment paper to make removal of the finished product easier.
• Cut them about 1/2 a centimeter thick as uniform in thickness if possible.
• Arrange them flat side up.
• Melt your coconut oil and paint on your potato slices using a pastry brush.
• Give a healthy dusting of cinnamon 
• Then back to the oven it goes for the “drying”.  Cooking at 350 for 50 minutes brings about half the pan to an acceptable level. They sizzle nicely under the high heat.
• Remove the done ones and throw the pan back in for another 10 minutes and that produces pretty good results. You can also try 300 degrees and 90 minutes.
• If you go too long or too hot, you will have sweet potato crisps.  

Partition slices into perfect post workout portions and pack them in baggies or covered glass storage containers. Enjoy!
Today's Workout 
Row'd Royalty Workout 17.3
For time
250m row-rest 30 seconds
500m row-rest 1 minute
750m row-rest 2 minutes
1000m row
score 17.3A is 250m row time
score 17.3B is total rowing time 

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Happy Birthday Lindsay! 

Wish wish you the happiest of birthdays! May your special day be filled with love, laughter and a hard row!