Nutrition – Page 11 – SNORIDGE CROSSFIT

"Return of the Stop the Slop Challenge"

Who is in for the Return of the Stop the Slop Challenge? (Whole30 Nutrition, Performance and Essay challenges) The holidays are over and all the binge eating of fudge, cookies, and other treats needs to stop so you can get back to training hard for achieving your new year’s resolutions.

Official start and weigh-in begins Monday 1/7 and ends Tuesday 2/5.

Read: “The Stop the Slop Challenge Strikes Back” for more background on each challenge and additional resources. We will follow last year’s challenges and rules. You get to choose which ones you participate in. This starts next Monday.

Details below:

Runs from Mon. 1/7 – Tue. 2/5
Buy-In is $25 per person (you can choose which challenge you want to participate in; 1, 2 or all 3)
- You could participate in the Performance Challenge and not the Nutrition Challenge. Or vice versa. Or just not write an essay. Or write a creative essay about why you did neither (that I would love to see). It will cost you $25 once for a chance to win.
Weigh-in: In the gym beginning and end of challenge required; no weigh-in during. (Stay away from the scale until it’s over)
Nutrition logs optional. They are valuable and if you want a coach to review with you then track it and turn it in at the end of each week (either manual or electronic – we recommend using Beyondthewhiteboard.com)
If you don’t have one for some reason then pick up a Whole9/SRCF Nutrition Guide and Whole30 Program handout (Comprehensive nutrition guide with practical info on how to implement, shop, prepare, and maintain a Paleo diet as well as a “how to” Whole 30 manual)
One winner will be crowned in each category: Nutrition Challenge, Performance Challenge and Essay Challenge
- Nutrition Winner will be the person with highest % weight loss overall
- Performance Winner will be the person with the highest % time improved overall on the Performance WOD (scaling will remain the same for test/re-test unless the athlete chooses to move from scaled to RX – this would be your “gamble”)
- Essay Winner will be the person whose essay is unanimously chosen as the best by your coaches
Prize cash money, cool SRCF swag, and CF Treasure for the winners will be determined based on how many enter.
Performance Test WOD: You will be paired up with another athlete to serve as your “judge/counter” to ensure everyone gets the most out of their “sweat equity”

"Trevor"

In Teams of 4; Complete For Time:

300 Pull-ups
400 Push-ups
500 AbMat Sit-ups
600 Squats

* Only 2 team members can work at a time, complete each exercise in order before moving on as a team
** If teams are less than four, use 75/100/125/150 reps per person

Results

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In honor of SPC Trevor Win’E (pronounced Win-Nay), Sept. 24, 1981 to May 1, 2004. Killed in action as the result of injuries sustained from an IED attack while serving in Iraq.

Old school CFHQ Santa Cruz video of the Team Trevor WOD. Trevor @CFSC-07 [wmv][mov] » 31 May 07

Lynn and a legit push-up:

Notes:

Day 1 of the 50 Day Burpee Challenge (this challenge is from Debra to the gym)! Drop and knock one out. Each day you will add a burpee.

Rules from Debra:

‎50 Days of Burpees: OK – who’s in??? Oh come on … it will be FUN!

“On Day 1, you do (1) Burpee, on Day 2, you do (2) Burpees. Should you miss a day, just make it up on the next day. For example, if you missed Day 15, on Day 16 do (15 + 16) Burpees.

You can burpee after your daily wod or in the comfort of your home. I found it was easier to manage on the gym floor than carpet. Unless there is some crazy amount of burpees in a wod, do not count the wod burpees for your daily count.

Why? For a challenge! I did 100 days of burpees last year and I can honestly say, burpees don’t bother me so much. Yes, they still are a gasser! I found I was able to become more efficient with bringing my feet closer to my hands and string more together. This year, my goal is to not take as many breaks and to complete the day’s count as quickly as I can! (just in case, we have another 7 minutes of burpees in The Open!) It was fun to have the family involved, too. Often, the kids would join me and if not, they did help remind me daily to do my burpees.

Start _ January 1st End _ February 20th Total _ 1,275 Burpees”

Full Power

Strength WOD:

EMOM (Every Minute On The Minute) for 10 minutes complete:
2 Clean & Jerks (Squat or Power, Split or Push)

Conditioning WOD:

2 Rounds for time:
600m Row
30 Pistols
20 Box Jumps (24″/20″)

Results

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Either Full or Power Clean. Work today was on getting from ground to overhead efficiently and as perfectly as possible with a consistent load 20 times over 10 minutes.

Congrats to Kyle for hitting WOD #100 tonight!

Schedule Update:

I missed a change to the schedule for the next two weeks. There will be NO 0630 (that’s 6:30am) classes on Thursday for the week of Christmas and New Year’s (Tuesday of each week we are closed anyways). Coach Moe will be on vacation hunting for unicorns and fairies while the rest of us celebrate the holidays.

Schedule:

Christmas Week:

12/24 Christmas Eve – Two Class times 0930 and 1030 with sign ups. (Stay tuned for updates or an additional slot)
12/25 Christmas Day CLOSED no classes
12/27 6:30am Classes are cancelled Thursday, all other classes on schedule

New Year’s Week:

12/31 New Year’s Eve – Two Class times 0930 and 1030 with sign ups. (Stay tuned for updates)
1/1 New Year’s Day CLOSED no classes
1/3 6:30am Classes are are cancelled Thursday, all other classes on schedule

Nutrition:

“A Massie Christmas Dinner,” CrossFit Journal videos –
Chipotle-Maple Holiday Ham – [wmv] [mov] [HD mov] [pdf]
Sweet Potatoes Anna – [wmv] [mov] [HD mov] [pdf]
Chocolate Decadence – [wmv] [mov] [HD mov] [pdf]
Raspberry Coulis – [wmv] [mov] [HD mov] [pdf]

Bunch of Jerks

Strength WOD:

Every Minute On the Minute (EMOM) for 10 minutes complete:
3 Push Jerks

* Clean from floor, post load.

Conditioning WOD:

2 Rounds for time:
750m Max Effort Row
Rest 4 Minutes between efforts

Results

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Rona posted this Push Jerk coaching cue below she found on the Facebooks. The efficient push jerk demands an agressive jump and land under the bar with a powerful lockout overhead. Keeping the chest angle vertical and the knees out is key to not tipping forward which can result in a miss.

CrossFit Cue of the Day:

“Miss LOW”: Use this for jerks, especially when the weight is heavy and they’ve already missed a rep. I’ll tell them the only acceptable miss is to get too far under the bar. Don’t miss being tall. It’s not about them lifting the bar any higher, they just have to pop the bar 1″ off their shoulders and the rest is a dive to get low and tight.

This helps with people who seem stuck push pressing everything and don’t trust the jerk. I’ll also clap twice [clap, CLAP] so they get the quick acceleration DOWN. You can also say “trap DOOR”, meaning the instant you float the bar, you drop through the floor and catch it locked out. ~ Justin Bergh, CrossFit Level 1 Seminar Staff

Nutrition:

Beat the stress of the Holidays. You can control it. Whole9’s Holiday Simplicity Guide

Do you like artificial sweeteners? Or maybe just every now and then? Read on. Now you have another reason(s) to follow the paleo diet or eat real food.

“Mmm…May I Have Some Poison With That?” by The Lifestyle Leprechaun

Hangover

5 Rounds for time:
400m Run
15 Hang Squat Cleans (95#/65#)

Results

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Shrug and Pull Under:

Movember shirts are in and look great! If you ordered one then pick it up in the box tomorrow or this week and tell us if you want to bill it to MindBody or bring cash/check ($20). Please pay to pick up your shirt.

MoBros WOD is this Friday the 30th (all classes). Wear your shirt and your Mo if you have one!

Nutrition:

Pre and Post Workout Nutrition Strategies: CrossFit Charlottesville

Burpee Sandwich

3 Rounds for time:

Row 500m
21 Burpees
Run 400m

Results

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Quote of the Day:

Natalie: “Why does Tom hate us so much?” Michelle: “Actually this was my idea…”

Thanksgiving Week Schedule (Classes will follow the normal schedule unless specified below):

Wednesday 11/21: 7pm class cancelled. All classes Wed. through the 6pm are on schedule
Thursday 11/22: Closed for Thanksgiving! Eat, drink and be thankful for a rest day.
Friday 11/23: One class time at 10am to burn off all the strict paleo dishes you feasted on Thursday.

Movember shirts are shipping tomorrow. They will be distributed after Thanksgiving.

Nutrition:

A Healthy Whole9 Thanksgiving by Whole9

Recvoery:

7 Ways You Might Be Inadvertently Sabotaging a Good Night’s Sleep by Mark’s Daily Apple

Snatching Nancy

5 Rounds for time:
3 Snatch (Squat) (95#/65#)
15 Overhead Squats (95#/65#)
400m Run

Results

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This WOD is similar to the benchmark “Nancy” but adds the three Snatches and moves the run to last. It may look light but it’s not easy. The only other time we ran this WOD we used a power snatch instead of a squat snatch. Today was the full meal deal since this movement has improved significantly for the gym (as well as the overhead squat).

Fuel yourself properly. There are different approaches but skipping meals and pre/post workout nutrition is not a recommended approach. Read: Training On An Empty Stomach by CrossFit Invictus

Events:

Attention: Moms and Daughters:

We are going to host an ivivva athletica trunk show on Monday 11/12 (Veterans Day) upstairs in the gym from 4-6pm.
What is ivivva? It’s the girls label for lululemon and is workout, dance, yoga and gymnastics gear for girls.
Michelle will be running an optional Mom/Daughter Team WOD as well for some fun from 4-5.
RSVP to Michelle if you are planning to come as I will be likely lifting heavy things in my garage and while Michelle is taking her clone shopping.
Feel free to spread the word to other CF’ers or mom’s of dancers/gymnasts.

“A Year Off, But Not Out: Julie Foucher” CrossFit Games

“The Burgener Warm-Up” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov] [HD mov]

Pull Your Load

Strength WOD:

3 Sets of ME (Max Effort – Ends when you come off the bar; rest as needed between sets)
Strict Pull-ups

Conditioning WOD:

3 Rounds for time of:

400m Run
15 Push Jerks (115#/75#)
30 Air Squats

Results

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Couple of Jerks:

Notes:

10/26: “Frankenchipper” WOD! Sat. at 0930. Costume required for the WOD. Otherwise there will be adjustments made to your workout to “compensate”. Don’t be “that guy or gal”!
11/30: Advanced RX Test at 6pm (3 spots, you must sign-up in the gym – you must be ready and are expected to know the requirements of the test)

Nutrition and other:

Zucchini Spaghetti (Zoodles) & Meatballs by nom nom paleo

Cooking With Nick Massie: Bacon Sprouts CrossFit Journal

Why Do I Stink When I Work Out? Fox News Magazine

Are You Ready For Some Mustache?

For Time:
75 Squats
50 Pull-ups
20 Ring Dips
50 Squats
35 Pull-ups
15 Ring Dips
25 Squats
20 Pull-ups
10 Ring Dips

Results

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Who hit muscle failure today on either the pull-ups or dips?

Alright SRCF MoBro’s: Movember is almost here! Hide your razors, it’s time to spread the joy and luxury of a mo to our loved ones while showing our support of the fight against prostate cancer. For the month of November I am programming “Mustache” every day for all the dudes. Think of it as an additional “checkout WOD”. You get to tell anyone who protests “I have to, it’s on the whiteboard. If I don’t then I am scaling the whole month.” Besides who would protest a mustache? That is like saying you don’t like bacon.

“Knowledge is power. Moustache is king.”

Nutrition:

“Cooking Seafood Bouillabaisse” with Nick Massie, CrossFit Journal video [wmv] [mov] [HD mov]

"Annie" All Cleaned Up

For Time:

10 Power Cleans (155#/105#)
50 Double-Unders
50 AbMAt Sit-ups
8 Power Cleans
40 Double-Unders
40 AbMAt Sit-ups
6 Power Cleans
30 Double-Unders
30 AbMAt Sit-ups
4 Power Cleans
20 Double-Unders
20 AbMAt Sit-ups
2 Power Cleans
10 Double-Unders
10 AbMAt Sit-ups

Results

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Last week was Snatching “Annie”, this week is “Annie” All Cleaned Up (Annie being a CF Benchmark Girl workout of just the Double-Unders/Sit-Ups). Back in April we did a version called “Power Clean Annie“. It was lighter (135#/95#) and had a total of 25 Power Cleans to today’s heavier 30 reps. Compare your results today to back in April if you did both. I saw several PR’s or progress of some sort (DU’s or load).

Nutrition:

Read this: Six Reasons Why The Whole30 Didn’t Work For You by Whole9

Michelle and I have both completed a Whole30 program with great success. We achieved and in some cases beat our expectations we had going in. We stayed 100% strict for 30 days (and actually did a Whole45 before our “cheat”) and saw some pounds come off, sleep and recovery improve, and performance in workouts get better. At the same time a nagging injury I had healed up. Eating cleaner directly improved my health, cut down on inflammation and got my body “on track” by tuning up the 10% where we stray off course of our typical paleo-influenced lifestyle. For those of you who are considering kicking off another 30 day challenge or who may have tried one and not felt that it worked then read the above article and think about whether any of it applies. It has some great points to consider and can help set realistic expectations going in.