A member of our 6 Week Challenge asked me for good options for paleo post workout snacks. Whey protein is out so you have either egg protein powder, collagen or beef protein powder you can get from the vitamin shop. Mixed with some fruits would be perfect.

Other options are:


Grass-fed jerky Packets or easy-open cans of water-packed tuna, salmon and sardines 

Pre-cooked frozen shrimp (easy to thaw under running water) 

Pre-cooked steak or chicken sliced into easy strips

Nitrate-free sliced turkey

Hard boiled eggs

Meatballs made from pastured turkey, beef, lamb, etc. 

Fuel for fire – mixed carbs and protein



Pre-cooked sweet potatoes and squash (baked, roasted, cut into chips and roasted, etc.) 

Carrot sticks  

Veggies – salad, cucumbers, peppers, celery, radishes (these veggies are pretty low in carbs) 

Fresh fruit – not the best option given that excessive fructose overloads the liver (general consensus would be to eat berries, apples, pears, melons) 




Unsweetened coconut chips/flakes (best brand) 


Raw coconut meat

Coconut oil


Nuts – not the best choice because they are high in omega-6s which are inflammatory and become oxidized leading to free radicals when they are roasted (same hold true for almond flour in baked goods) 

Trail mix – make your own with coconut flakes and nuts (in moderation, see above) 



Hope this helps you all feed your muscles post workout,

Coach Graham & Professor Hercules


WOD 042116

Records or CD's - which is better?

Chest-To-Bar Pull-ups (5x3)

Five sets of:
Chest to Bars x 3 reps
Rest 2-3 minutes

* Work on technique or weighted

Metcon (5 Rounds for reps)

Five sets for max reps of:
30 seconds of Ring Dips (or Push ups)
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Alternating Dumbbell Snatch
Rest 90 seconds

Cut Season Cash Out

Tabata Row or Airdyne

Out of Town WOD

150 Air Squats, for time


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