Monthly Archives: August 2016

Thursday 9/1/16

UPCOMING EVENTS

Fall “RESET” Challenge

Saturday, September 10th 9am-Saturday, October 8th 9am

Running Seminar

Saturday, September 24th 10am


Strength

2-2-2-2-2-2-2

Pause Front Squats

(3s Pause at the bottom)

Fall “Reset” Challenge

Dates You Must Attend

Test Workout & Measurements

Saturday September 10th 8am to 11am

We will have make up days on

Friday, September 9th

Monday, September 11th

Retest Workout & Measurements

October 8th, 8am-11am

This is a must attend day…there will be no make ups for this day

Fall “Reset” Workout

AMRAP 8

8 Thrusters

8 Burpees Over Bar

For previous posts on the Fall “Reset” Challenge 

Check Below

Fall “Reset” Challenge

Fall “Reset” Basics

Wednesday 8/31/16

UPCOMING EVENTS

Fall “RESET” Challenge

Saturday, September 10th 9am-Saturday, October 8th 9am

Running Seminar

Saturday, September 24th 10am


Conditioning

EMOM 25

Minute 1-20 Calorie Row

Minute 2-Ring Push Ups

Minute 3-1 Legless Rope Climb

Minute 4- 100m Overhead Plate Walk

Minute 5-20s L-Sit

Tuesday 8/30/16

UPCOMING EVENTS

Fall “RESET” Challenge

Saturday, September 10th 9am-Saturday, October 8th 9am

Running Seminar

Saturday, September 24th 10am


Conditioning

“The Squeeze”

27-21-15

Box Jumps

Wall Balls

Toes To Bar

Fall “Reset” Basics

The Basics

 

What Can I Eat?

  • Lean meats-beef, veal, venison, lamb, chicken, bison, etc. (try to eat the grass-fed versions of these if at all possible)
  • Fish-salmon, tilapia, bass, etc.
  • Seafood
  • Eggs-go for it
  • Vegetables-don’t leave these out!
  • Some fruit-berries and the less sugary fruits are best
  • Nuts-in moderation and not peanuts
  • Natural oils-olive, coconut and avocado

 

Say NO to:

  • All flours, almond flour, coconut flour
  • All sweeteners-honey, agave nectar, stevia, coconut sugar, cocao
  • Alcohol, juice, soda
  • Dairy-cream in the coffee, cheeses, yogurt
  • Corn and corn products
  • Unnaturally processed condiments, dressings, sauces, marinades, or spices (read your labels)
  • Dried fruit
  • White potato, rice, quinoa
  • Legumes (peanuts, beans, soy)
  • Gum
  • Canola, vegetable, soybean, grapeseed oils
  • All protein bars. Quest bars, paleo cookies, lara bars
  • All sport supplements that are not directly before, during, or after training

 

Commonly asked, and are ok

  • Deli Meats (no sugar added)
  • Bacon (no sugar added)
  • Sweet potato (but not restaurant sweet potato fries)
  • Balsamic vinegar (vinaigrettes commonly have added sugars)
  • Coconut, olive, avocado, and nut oils
  • Coconut milk, almond milk
  • Grass-Fed butter, ghee, nutritional yeast, salt
  • Green beans and peas
  • Coffee and tea (no sugar added) seltzer water
  • Chicken and beef broth/stock
  • Mustards and hot sauces made with natural ingredients (no sugar added, no unhealthy oils)

 

Pre/Post Workout Nutrition

 

Post workout nutrition is not an end all be all. It can definitely help speed recovery, especially if it will be awhile before your next meal. Ideally you want to keep your post workout meal very low in fat. Depending on the stimulus of the workout, your current goals, and your nutrition throughout the rest of the day, we can tailor pre/post workout nutrition for your goals.

 

Carbohydrates:

Want to lose body fat? Use the post workout window to get in some starch carbs (sweet potato, banana, etc.) and make the rest of your day moderate in dense carb sources.

Want to gain muscle? If your body fat is already low, you will need the extra starches to fuel your performance. Take advantage and include some simple pre-workout fuel as well as post workout recovery. Muscles need carbohydrates for energy. They are the primary source of fuel for explosive and speed drive performance.

 

Burning Fat for Fuel:

Those of your looking to lose weight have often heard of and maybe even experimented with low carbohydrate diets. This can be a great way to allow your body to learn to efficiently burn fat for fuel. Ideally this type of approach is good for long, oxidative work. This is what your are doing right now as your are reading this! It is also those long runs, and Crossfit Grinders lasting over 20 minutes. Most of what we do in Crossfit is very glycolytic (we burn carbohydrate for fuel first). It is possible to train your body to burn fat for fuel, but it does take some time, and some patience. I do not recommend this for people at a competitive level, but this can be effective for those people who follow the CFS workouts with little added sports or weight training.

 

Protein:

We need to get some protein back into the muscles to help jump start recovery. The leaner the protein, the faster your body can process it. This is why many folks have jumped on the protein shake bandwagon, it tastes good, it is easy to digest, and it gets the muscles into recovery mode before you even hit the shower. Other sources of protein could come from lean chicken, turkey, or egg whites.

 

Foods/Drinks that are OKAY Post Workout

  • Whey Protein
  • BCAAs
  • Coconut Water
  • Creatine
  • SFH products

 

Eating Out

This can be overwhelming at first, but most restaurants will have an option for meat and veggies. Sweet potatoes are another good side dish, just make sure that they aren’t cut into slices, wedges, or crinkles and deep fried (AKA sweet potato fries)

 

Why?

Nutrient Dense Foods:

Foods that supply generous amounts of one or more nutrients compared to the number of calories they supply are called nutrient dense. Kale, for example, have a high nutrient density, because they provide many vitamins and minerals in proportion to their calories.

 

In simple terms, more BANG for your BUCK. Just take a look below!

 

Nutrient Densities

**Antioxidants help to repair cells that have been damaged due to the chemical reaction caused by oxidation. They are found in nutrient dense foods! Want to look younger? Recover faster?

 

Insulin Regulation

“Carbohydrates…drive insulin, and insulin drives fat” -Gary Taubes

Carbohydrates are an essential nutrient, but the common diet is filled with entirely too many processed carbs, verses the nutrient dense options that our bodies crave.

 

Insulin is a storage hormone. The more sugar we take in, the more insulin we produce to shuttle those carbohydrates for energy production. If we aren’t using them, guess what? They are stored and accumulate in our fat stores.

 

Inflammation

Antinutrients (found in grains primarily, buy they are also found in other sources). Antinutrients are compounds that are produced by plants as a part of their defense mechanism. These compounds that protect plants from pesticides and chemicals in the soil, have a damaging effect to our gut, since we are unable to digest them. Antinutrients are able to bind to nutrients making them less absorbable by our bodies. This all leads to an inflammatory response. You might not notice anything immediately like a stomach ache or other GI distress, but the start of inflammation in the body has started and it doesn’t always stay in the gut. Symptoms can manifest throughout the body, ranging from headaches, mental fogginess, joint pain, and even the onset or exacerbation of autoimmune conditions.

Monday 8/29/16

UPCOMING EVENTS

Fall “RESET” Challenge

Saturday, September 10th 9am-Saturday, October 8th 9am

Running Seminar

Saturday, September 24th 10am


Conditioning

10 Rounds For Time

1 Minute Work-1 Minute Rest

3 Touch N Go Clean and Jerks

Max Rep Burpee Pull Ups

The Fall “Reset” Challenge

September 10th to October 8th  

Cost:$40

We are so excited to be announcing a new challenge to kick of the end of summer. Like many others, this challenge is going to first and foremost be a “reset” to hopefully allow everyone to get back on track. Nutrition is a huge part of results. You truly cannot out train a bad diet. This is not simply a weight loss challenge. It is for anyone looking to see positive changes in their performance, energy levels, and body fat percentage.

There will be a weekly meeting for members to attend for feedback, as well as a Q&A. This will be great for everyone to get together to swap ideas, struggles, etc!

The first nutrition meeting will take place on Saturday, September 10th at 10am. This will be the meeting to start the challenge, as well as go over all the details of the expectations, benefits, and rules of the challenge

 

PHASE 1
Cleaning Out the Closet! (14 days).
Micronutrients for Health Longevity!

The first 15 days will be the time for us to clean out all the junk food and truly learn how to feed our bodies nutrient dense foods while eliminating those that can create a breeding ground of the ailments that are plaguing our current society. Based on the first sentence of the “100 words of fitness” (Greg Glassman), you can be prepared to “eat meat and vegetables nuts and seeds, some fruit, little starch and no sugar.” This is not to be taken lightly as an easy task, but we have found that two weeks is just enough time for you to start feeling the benefits of a clean diet! Points will be deducted based on the size/amount of your variance from the allowed foods.

PHASE 2
Dialing it in! (14 days).
Macronutrients for your energy needs.

The second phase of this challenge is going to be based on dialing in the amounts of the foods we eat, as well as balancing them out in a ratio that fits your individual needs. In addition to getting points for logging your food and coming within a range for the day in your proteins, carbohydrates, and fats. We will also go over things like nutrient timing and how to tweak the numbers to suit your specific goals.

The Point System

Part 1 (Day 1-14)

4 Points: Perfect day of eating

Example: No cheats.

3 Points: One minor slip.

Example: Milk in the coffee, condiments (salad dressing, mayo, bbq sauce, ketchup, etc.), one tortilla chip, one cherrio, one bite or sip of anything that is not allowed

2 Points: Significant slip, but not an enitre meal.

Example: One class of wine or beer, finished your kid’s Mac ‘N’ Cheese, piece of bread at dinner

1 Point: Major slip, a full meal went bad.

Example: You had pizza or pasta for dinner, more than one alcoholic drink, dessert.

0 Point: More than one meal went bad throughout the day.

Example: You went off the rails at dinner and then went out for drinks

Bonus Points:

1 bonus point for working out at a CFS class (no more than 6 points per week)

Part 2 (Day 15-28)

4 Points: Perfect day of eating.

Example: No cheats.

3 Points: One minor slip.

Example: Milk in the coffee, condiments (salad dressing, mayo, bbq sauce, ketchup, etc.), one tortilla chip, one cherrio, one bite or sip of anything that is not allowed

2 Points: Significant slip, but not an entire meal.

Example: One class of wine or beer, finished your kid’s Mac ‘N’ Cheese, piece of bread at dinner

1 Point: Major slip, a full meal went bad.

Example: You had pizza or pasta for dinner, more than one alcoholic drink, dessert.

0 Point: More than one meal went bad throughout the day.

Example: You went off the rails at dinner and then went out for drinks

Bonus Points:

1 bonus point for working out at a CFS class (no more than 6 points per week)

1 bonus point for being within 10 grams of your Protein Requirements

1 bonus point for being within 10 grams of your Carbohydrate Requirements

1 bonus point for being within 5 grams of your Fat Requirements

If this is at all confusing to you…do not worry we will be going over everything in more detail and give you everything you need to be successful in this challenge.

Keep your eyes open for our posts explaining more!

Saturday 8/27/16

UPCOMING EVENTS

Fall “RESET” Challenge

Saturday, September 10th 9am-Saturday, October 8th 9am

Running Seminar

Saturday, September 24th 10am


1-1-1-1-1-1-1-1-1-1

Power Clean

Friday 8/26/16

UPCOMING EVENTS

Fall “RESET” Challenge

Saturday, September 10th 9am-Saturday, October 8th 9am

Running Seminar

Saturday, September 24th 10am


“Lizard”

5 Rounds For Time

15 Deadlifts

30 Lunges

45 Double Unders

Thursday 8/25/16

UPCOMING EVENTS

Fall “RESET” Challenge

Saturday, September 10th 9am-Saturday, October 8th 9am

Running Seminar

Saturday, September 24th 10am


“Filthy Fifty”

50 Box Jumps

50 Jumping Pull Ups

50 Kettlebell Swings

50 Walking Lunge

50 Knees To Elbows

50 Push Press

50 Back Extensions

50 Wall Ball Shots

50 Burpees

50 Double Unders