Workout of the Day
3×3 (each arm) Turkish Get-ups
For time (rest is mandatory and should be exact):
25 UB Wall Balls 20/14#
15 UB Wall Balls 20/14#
15 UB Wall Balls 20/14#
25 UB Wall Balls 20/14#
Post your scores to the Whiteboard.
UB= Unbroken. Do the prescribed number of wall balls without resting or putting the medicine ball down.
Rest 2:1= The rest period following each round of wall ball is twice the amount of time it takes you to perform the round. For example, if it takes you 1:05 (1 minute, 5 seconds) to do 25 reps of wall ball then rest 2:10 (2 minutes, 10 seconds).
EATING: WHAT TO DO? WHAT TO DO????
Yesterday’s postings prompted questions and issues regarding nutrition.
That’s the idea of re-posting the articles. We’re going to address the diet/nutrition issue, but not all in one posting. There’s a ton of information out there, but that is both good and part of the problem. Most people don’t have the time to sift through the information and when they do so much of it seems contradictory. Fortunately me, Lisa, Greg and Melissa not only read all that we can on nutrition, but we enjoy it as well. Now Lisa, Melissa and Greg don’t know it yet, but I’m going to have them chime in at some point.
We also have another “team” that has a good handle on nutrition and an excellent handle on cooking/food preparation, Sean and Barbara as well as Sal come to mind immediately, but there’s more.
We’re going to start off by attempting to deal with the questions from yesterday’s comments. You’ll have to forgive me, but many of the answers will start with the phrase: “It depends”. There are numerous factors to consider and ultimately you’ll have to decide what works best for you.
What To Eat
The CrossFit main site offers this GUIDELINE to follow and we agree. I don’t like the Caloric Restriction part of the description because (1) It doesn’t explain much, (2) it doesn’t say how restrictive “restrictive” is, (3) there is conflicting reports on studies done. When studies are done one of the first things that must be asked is who were the studies done on? Sedentary people? Athletes? People who exercise intensely 5-6 days a week???
To decide what to eat the logical course of action would be to decide what you want to eat and then make sure your choices fall within the guidelines listed above.
The Glycemic Index Now that you are aware of The Glycemic Index hop over to this website: MENDOSA. David Mendosa, back in the day, had the most comprehensive information and foods listed by the Glycemic Index that could be found. Lisa introduced me to Mendosa.com and the GI back in the late 90’s. Apparently he still has the best list out there. It will be helpful to you to have a good understanding of how the Glycemic Index works and where the food you eat falls on the list.
THE PALEO DIET We use the word “diet” to mean an eating lifestyle as opposed to trying a new way to eat for a specific amount of time in order to drop a few pounds before your wedding or vacation.
The premise of the Paleo diet is that as humans our genes have not changed much since the days of early man. Therefore we aren’t designed to eat anything , but what was around before the days of agriculture: meat, vegetables, fruit, nuts and seeds. Water to drink and numerous hours of sleep to go along with the diet. Does it work? From what we’ve experienced, read and observed: yes!
Do we follow this absolutely strictly? No. I will drink lactose free milk occasionally. I love a slice of pizza now and then. I’ve been known to drink a Guiness or 15 year old Scotch on occasion. Here’s the big take home lesson from the Paleo Diet: Eat following the Paleo guidelines the overwhelming amount of time and severely limit the foods that are not within the Paleo way. If you are currently eating following the SAD (Standard American Diet) then switching to Paleo will not be easy. If you are reading this you probably aren’t the the type that requires “easy”. We will facilitate as best we can to make this as painless as possible.
Just to be clear, with the Paleo Diet you avoid: Dairy (yes, cheese and Greek yogurt are dairy), legumes (peanuts, no, peanuts are NOT nuts), sugar, processed food, and grain food (bread, rice, pasta, beer, barley, oats).
We barely scratched the surface of the Paleo Diet. Please visit Robb Wolf.com Robb wrote the book that Barbara and Kelly had mentioned: The Paleo Solution. Even if you have no intention of trying the Paleo Diet you should read the book anyway so you understand what food is doing to and for your body. Robb is a strength and conditioning coach as well as a bio-chemist. And he’s very funny–the book is enjoyable to read for a book about how to eat!
THE ZONE DIET The Zone is more about measuring your macro-nutrients (Protein, Carbohydrates and Fat) and less about food selection. Some use the Paleo guidelines for their food selection, but they measure according to the Zone guidelines. You must measure your food with a scale, at least in the beginning, so you have a very specific idea of how to proportion your food choices. After a few weeks you’ll have a good idea of how to measure by eye. CrossFit Headquarters published a detailed guideline on how to Zone: MEAL PLANS (CrossFit Journal#21, May 2004)
HOW OFTEN SHOULD YOU EAT There are different opinions on this, but here’s the bottom line: If you’re taking in the proper amount of food to support weight management and recovery from training it doesn’t matter how often you eat or how infrequently you eat. Some do well eating 5-6 times a day others can Intermittent Fast, eating once or twice a day and yet others will do just fine on the standard 3 meals a day. What you eat and the overall total are far more important than how you space your meals throughout the day. Consider this required reading: THE TOP 10 FASTING MYTHS DEBUNKED
I’ll leave you with this: You need to wrap your mind around the fact that what you eat will determine how well you manage your weight, body composition, level of fitness and overall health. Your body weight and composition are far more affected by your diet than by how you train. Your diet will determine how well you sleep, how well your digestive system works, how mentally alert you are, how well you recover, and how close you are or far removed from disease. What you eat will have influence over how clear your skin is, how well you perform at work and how well you perform on the court, field or anywhere.
You should be more aware at this point. I’ve had this conversation a few hundred times. Some people take it to heart and make the necessary changes. Many people make excuses. At the end of the day you have to know that you made the choices to support better health, better body composition, more strength, more overall fitness and better mental clarity. If not then you made choices that take you closer to being in poor shape, being weaker, having dulled senses and closer to illness. Don’t blame emotional attachments to bad food. Don’t blame the people around you. Make the necessary changes for a stronger you. You’ll be doing yourself a favor and you’ll find that you’ll influence those around you to make positive changes.
You WILL be met by Resistance. Resistance from within you. Resistance will provide you with excuses for making poor choices. Resistance will try to sabotage you. Be ready. You have to fight through and not give in. Get it on your mind! We will continue this discussion.—George
A little Friday morning humor for you…BITCHY RESTING FACE…the video. Not work or family safe…even though you’ll probably identify people in your workplace (or gym???) who suffer from this condition.