For the Advanced RAW Program click here.

Getting enough carbohydrate isn't normally a problem for athletes. You can find carbohydrate in all grocery stores, any Sydney restaurant, it is inexpensive and enjoyable to eat. Protein on the other hand is a lot harder to come by. Quality protein harder still..

As an athlete, you should aim to get approximately 2.2 grams of protein for 1 kilo of your body weight. This not only helps to encourage muscle growth but also replenish and rebuild damaged muscle from your training. Without adequate protein there is a high risk of compromising your immune system and muscle wasting. The best way to get your protein source is by eating animal products - GRASS FED. You can get protein from grains and legumes however this is extremely ineffective and the gut will destroy most of the protein before it is used. Apart from that grains and legumes are responsible for many of the aliments that we are faced with today, they contain anti nutrients which stop essential nutrients from being absorbed.

On another note, Maccas have lost the right to display the Heart Foundation Tick of Approval on their products.. about time. They were paying $30,000 a year for the privilege. See the full story here.

Today's WOD:

(A) Death by Pull Up.

5 min rest

(B) Death by BURPEE.

With a continuous running clock perform one pull up in the 1st minute, then increase your pull ups/burpees by 1 in each minute until you can no longer perform the pull ups/burpees required in that minute. E.g. First Minute = 1, Second Minute = 2 etc.