Potomac – Thursday 140925

“Elite Alcohol Fueled Performance: Part I” by Brian Wilson

There are a plenty of athletes in the gym that are very high performers, very strict Paleo eaters, and very admirable drunks. While I only meet two of those three criteria, I’ve still seen a lot of performance increases over my last eight years of CrossFit and living in Arlington, the day drinking capital of the world.

My advice to my nutritional consulting clients and my Paleo Challengers is simple and ripped off from Robb Wolf: “Drink as little as possible to maximize performance, and as much as necessary to maximize your sex life.”

“BUT HOW MUCH CAN I REALLY DRINK BRIAN?!?!?!?” is the question I often get. Well let’s look at why you should minimize first:

  • Alcohol blunts protein synthesis. Alcohol in your bloodstream will decrease the amount of amino acids your body can use to form complete proteins which grow and repair muscle tissue.
  • Alcohol decreases your energy levels by dehydrating you. Because alcohol is a diuretic, it will expel water from your body that’s necessary in the creating of adenosine triphosphate (ATP), a key chemical compound in Kreb’s/Citric Acid Cycle, which is how the body uses food for energy.

There are plenty of other reasons to skip or reduce alcohol consumption (and there’s a longer rundown from Bill Imbo here), but hopefully that’s scared you a little bit.

Now don’t get me wrong, I’m with Malcolm Gladwell and Omar Khayyam on the wonderful relationship between man and booze, but we need to look at the why and how to make half way decent non-Fireball based decisions. Next week we’ll discuss the question of “how much” and “how to”. Until then either cloister thyself or enjoy drinking prior to eating the fruit of knowledge.

  • Alaska Wild Wind Fisheries will be at Potomac CrossFit on Thursday, Sept 25th, from 5pm-7pm, selling their delicious wild caught Alaska Salmon. You can pre-order here or just come in and purchase ala carte.
  • Improve your Olympic Weightlifting at the Patriot CrossFit Weightlifting Club by clicking here. PCF Oly meets every Sunday from 6pm-8pm.
  • Amanda Latimer with Tom James Custom Clothing Company will be at Patriot CrossFit Saturday, Sept 27th, 9am-11am. Amanda sells custom shirts, pants, suits, jeans, sweaters, and everything you can think of in terms of Men’s & Women’s clothing. Come check out a way to get the perfect fit, a huge selection, and great pricing on all your attire!
  • CF and Yoga – the perfect combo!
    What: WODs and Warriors
    When: Friday, September 26, 6:15pm-7:30pm
    Where: Potomac CrossFit, 1320 N. Courthouse Rd., Arlington VA
    Bring: sneakers, yoga mat, towel, friends
    6:15pm – introductory WOD
    6:45pm – all-levels yoga class
    Beginners welcome!! Already an expert? Don’t worry, we’ll make it challenging for you, too. RSVP here!
  • Want to thank our good friends at Lulu Lemon Clarendon for sponsoring our Paleo Challenge! The male and female winner will each receive a free piece of apparel.

Warmup: EMOTM 8 Min
3 Snatch Balance
3 V-Situp
Alt: 3 Strict TTB/3 Diamond Pushup

RX’d Level II Level I

AMRAP 9 Minutes:
10 Power Snatch 115/75
5 Overhead Squat 115/75


AMRAP 9 Minutes:
10 Power Snatch 75/55
5 Overhead Squat 75/55


AMRAP 9 Minutes:
10 Power Snatch 55/35
5 Overhead Squat 55/35

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