Casein Protein Powder

I bought a 2 lbs container of Optimum Nutrition Gold Standard 100% Casein protein powder a few months ago. Casein protein is slow digesting and can provide your body with a steady flow of amino acids for hours, whereas the more popular whey protein is digested more quickly. This makes it ideal for nighttime consumption. I told myself that I'd drink a big casein shake each night before bed and reap the benefits. Slight problem. Turns out that I don't like to drink shakes before bed. I end up feeling more hungry, have trouble falling asleep, and then have to pee like 45 minutes after I fall asleep. No bueno.

120 calories, 1g fat, 3g carbs, 1g sugar, 24g protein per scoop

The casein powder is also pretty gritty and doesn't mix as easily as the Optimum Nutrition Gold Standard 100% Whey. I found that mixing one scoop of casein and one scoop of whey makes a less clumpy shake and tastes better too. I really like this shake when I train in the morning. I start sipping it on the way to the box, drink most of it during the strength portion of the workout, and finish it on the way home. The mix of fast and slow digesting protein made me feel fuller longer. This might be entirely psychological but I have a tendency to attack food all morning long if I workout in the AM and this shake kept me satiated until lunchtime. And I mean real lunchtime, not the oh wow, it's 11:07, totally time for lunch lunchtime.

Frank

If you follow me on Instagram (ech_e_sketch) then you probably know that I recently adopted a dog. Frank is my dachshund mix and he's absolutely perfect. Frank was rescued and fostered by the wonderful people at GetALong Dachshund Rescue.

Frank loves sleeping in the big bed. Not sure how he's going to react to Ryan coming to visit.

Facing Your Fears

I didn't think I was afraid of heights until I started doing obstacle races. Sure, I would sometimes get a little queasy on the escalator at the 59th Street subway station but I honestly thought that had more to do with my perpetual state of hungoverness in 2012 than it did with the 70 degree angle of the rickety moving staircase. Then I experienced the cargo nets at my first Spartan Race and I was like eff this ish. It was terrifying.

I keep doing obstacle races because I am scared of them. I don't like falling, especially since I got my nose fixed. I NEVER want to wake up with a face filled with dried blood ever again.

So what gets me to face my fears? Narcissism, pure and simple. Allow me to walk you through my thoughts from the photos below from the Civilian Military Combine - New York City 2014 last month.

Oh fuck. I really do not like cargo nets.

Sweet Jesus. Why is this stupid thing the last obstacle between me and the finish line?

Oh, I'm gonna throw up.

Hero WOD Riley

CrossFit HQ posted the hero WOD Riley for September 27 and it caught my eye. CrossFit Identity programmed it for September 30 and I am honored to have had the opportunity to perform the workout.

It is important to honor those who have made the ultimate sacrifice for us. We are damn lucky to live in a country where women are able to lift barbells while wearing very tiny shorts in gyms where men respect us as equals and don't see us as property.

CrossFit HQ

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.


Riley

For time:
Run 1.5 miles
150 burpees
Run 1.5 miles