Happy Friday Eve!
We’re finishing up our five-week nutrition challenge this week. You guys have put in a lot of hard work, dedication, and time into these last five weeks so you should be PROUD! Your will power, strength, and changes you’ve seen are the best reward after participating in a challenge like this and it should be enough. Try not to reward yourself with ALL of the things (“treats”) you omitted during the challenge.
Here are some tips and advice on how to ease back into non-challenge life, from our staff:
- If you eliminated items and are feeling amazing, be deliberate with the reintroduction of those items (one item per 3rd day is recommended) to see how the body reacts to those items. Now is not the time to binge on “cravings” – Jessie
- Think about all the things you can eat that make you feel great! Feel free to have the things you deliberately skipped during the challenge, but keep it to a single day of the week, see how it feels, then honestly figure out if it’s good for you. You may feel like sh!t with those not-so-clean choices. – Andrew
- Don’t completely quit! You’ve set up new habits for prepping meals. You’ve probably saved some money not eating out. Continue the habit. Maybe instead of prepping for 5 days in the week, prep for three and be open to other options the other two. Remember why you decided to eat cleanly in the first place and that should be your motivation to continue. – Sheena
- Our Nutrition Challenge is an effort to change the way people think about food, so the best way to “end” the challenge is to continue to live it and not treat it as a defined timeframe. – Tony
- Pick one or two changes to adopt long term. I found that after each whole30/nutrition challenge, adhering to all the rules was too big of an expectation. But continuing on with a few nutrition modifications (ie lettuce shells instead of corn/flour tortillas for tacos) is much more realistic and manageable. – Sarah
Robyn is fired up for the 2017 American Masters weightlifting competition in Savannah, GA!
She will be lifting 8am PT (11am EST) tomorrow, Friday 11/10 — watch the livestream HERE.
Good luck Robyn!!
We’re in the last week of our nutrition challenge! If you’ve been participating, has the time flown by or has it felt really slow? Either way, we’re rooting for you to finish strong this last week.
Some tips on finishing out strong:
-Don’t count down the days until it’s over!
-Finish out your meals and continue to meal prep.
-Come up with a plan for what is to happen when it is over. (More tips on this later this week)
-Remember that nutrition is fuel for your body to perform well, to sleep well, and to recover well.
Leah, Andrea, Jon on Halloween – if you eat a donut after 5 weeks of no sugar or carbs, you might feel like Leah — a zombie!
Get ready to retest some workouts you did at the beginning of the challenge!
Participant Favorite Recipes:
Camree: Kalua Pork – Michelle Tam, Nom Nom Paleo
Sarah: Cashew Beef – Mark Sisson, The Keto Reset Diet
Robyn: Night time smoothie// Casen chocolate protein powder, raspberries, banana, and 1 tablespoon of peanut butter.
Amy: homemade bone broth// roast beef bones, oxtail, celery, carrot, garlic, leeks, lemongrass, onions -> big pot of water with salt, fish sauce, turmeric, and pepper – simmer till bones fall off!
Nasreen: stir fry because it’s easy!
Layne: Spicy Beef Stew – Ali Slagle
Lindsay: I’m loving all of the varieties of fall squash options right now. Toss with salt, pepper, and olive oil and bake at 400 degrees for 15-25 minutes or until fork-tender.
Alan: roasted veggies w/red onion
Anna: Whole30 buffalo chicken meatballs. It’s super easy and they cook pretty quickly. Perfect for football game cravings!
Andrew:
ARTICLES
+ 5 Things You Need to Know Before Your First Competition – Steel S&C
+ FCF Winter Weightlifting Mock Meet – Foundation Barbell
CrossFit WOD for Thursday 11/9
for time:
100 double unders
40 deadlifts, 61/43kg
75 double unders
30 hang power cleans, 61/43kg
50 double unders
20 power snatches, 61/43kg
Post time to whiteboard!
HIIT WOD (Long Interval) – 12pm
Carries
– Yolk
– Stone
– 1 arm kb overhead
– Kb suitcase
– Farmers
5 Intervals. 3min on / 1min off:
Start with 15 cal row or 10 cal AB
– then –
Accumulate 100 Sandbag Thrusters
– then –
Accumulate 50 T2B
Dirty D’s Yoga
HIIT WOD (Long Interval) – 5:30pm
Hugh M doing banded pull aparts during our Powerlifting classes
ARTICLES
+ The Importance of Accessory Work – Juggernaut Training
CrossFit WOD for Wednesday 11/8
AMRAP in 15 minutes:
15 toes-to-bar
12 handstand pushups
9 pistols/side
Post score to whiteboard.
Olympic Weightlifting WOD – Week 1/4, Day 2/3
muscle clean + tall clean drop + jerk
power clean w/ slow decent + cj
tempo front squat
jerk grip push press, split squat/side, twisting situps
Powerlifting WOD – Week 6/7, Day 2/4
box squat, GHR, good am, calf raises, frog pumps, “bamboo” plank
Kettlebell WOD
Primal mobility
Lifts and chops
Cleans and the presses
Snatch skill focus
FCF at Kris Streeter’s stand up at The Highline this past Sunday night
ARTICLES
+ CrossFit Games 2017 – Placements Infographic – imgur
CrossFit WOD for Tuesday 11/7
6 rounds for time:
50 double unders
40′ bear crawl
30 kettlebell SDHP, 32/24kg
Post time to whiteboard!
CompEx WOD – 6am
EMOM for 21 minutes:
– 3 strict muscle-ups
– 4 squat clean & jerks
– 5 HSPU
AMRAP in 7 minutes:
35 double unders
7 kettlebell overhead squats, 24/16kg
HIIT Class WOD – 12pm
Short Interval
:30 on/:10 off x 3
hi/lo plank
Side plank, L
side-to-side/archer pushups
Side plank, R
Russian twists
:40/:20 for 10:00
5 ladders
10 speed skater squats/side
15 mb squat thrust + wall chest pass
:45/:15 for 10:00
30 MB toe taps
20 MB s2s crunches
10 MB over-the-shoulder
HIIT Class WOD – 5:30pm
Kettlebell Rx Mobility
1)Waves- as a circled group
A) everyone holds hollow body
-one person at a time v-ups
10 rounds
B) everyone toe taps
-one person at a time burpees
10 rounds
C) everyone holds a bottom of squat
-one person stands at a time
10 rounds
Repeat ABC
2) Partner Work with Dynaball
4 rounds
1:00 side passes
1:00 sit-up throws
1:00 lunges with throws
1:00 rest
Gymnastics Strength WOD
10-to-1 pullups/dips or half-reps muscle-ups
banded skills
tumbling
Foundations 10 WOD
EMOM for 15 minutes: 3-position pause snatch
The year is quickly coming to an end and the Olympic Weightlifting program is looking to close it out with an exhibition of everyone’s hard work in an in-house weightlifting meet!
The next cycle which starts today, Monday November 6th, will run for four weeks and will finish on Saturday, December 2nd. Why not retest and see if you’ve progressed? This will be the last weightlifting cycle until January.
Everyone and anyone is able to participate in the mock meet. We will run it like an actual competition: you will have an opportunity to warm up to THREE ATTEMPTS to hit new PR’s in the snatch and then the clean & jerk in a competition format, without the pressure of performing in front of strangers.
Coaches Adrian and Andrew along with some of the seasoned competitive weightlifters will be running the event and providing guidance for those participating. It will be a great opportunity to show off the results of all the hard work everyone has been putting in!
Register using the google form below:
It’ll also be cool because the International Weightlifting Federation World Championships will be going on that entire week (and weekend) so you’ll have some live inspiration (and possibly witness some world records) during your performance!
with Carl Paoli at the FreeStyle Connection Seminar
On the agenda this week:
CrossFit classes – This week our focus is on volume! Make sure you wear the appropriate attire for the jump roping and running days, and be mindful of the condition of your hands. Workouts include the “40/40”, double unders/bear crawls, kettlebell sumo deadlift high pulls, t2b/hspu/pistols, du/deadlifts/du/hang power cleans/du/power snatches, LYNNE, box jumps/wall ball/burpees, and a reverse CGO 14.5
Olympic Weightlifting classes – We begin our new winter cycle. Focus on learning to pull under the barbell, and we’ll also increase that leg strength so we can get you prepared for our In-House FCF Weightlifting Meet on Saturday 12/2.
Powerlifting classes – With just one week left we’ll hit a handful of new lifts, reinforce some accessories and their engines, and get you prepared for next week’s max retests.
HIIT & HellaFit classes – Our new High-Intensity Interval Training class will leave you feeling accomplished but tired, so try it out. HellaFit has some real nice burners planned for the weekend too!
Kettlebell classes – Another week of quality and consistency! Use the hips! Brace the core!
Gymnastics Strength classes – Muscle-up strength and skill work is still the main agenda so expect conditioning the engines necessary for the skill, strength work surrounding the pullup and dip, and stretching all of the body!
ARTICLES
+ 2017 Reebok CrossFit Invitation Recap – CrossFit Games
CrossFit WOD for Monday 11/6
for time:
40 handstand pushups
40 front squats, 80/60kg
Post time to whiteboard!
Olympic Weightlifting WOD – Week 1/4, Day 1/3
muscle snatch + snatch balance + snatch drop, power snatch + snatch complex, tempo back squats
snatch push press, step-ups, weighted v-ups
Powerlifting WOD – Week 5/7, Day 1/4
Max Effort Upper Body
floor press, dumbbell bench press, Tate press, JM press, banded pull aparts, GHD oblique crunches
Kettlebell WOD
Primal mobility
Turkish Getup focus
Swings and lunges to finish class
We’re approaching the end of week 4 which means we have one week left of our challenge! Keep it up everybody!
Here is a fun new tool we got recently: Veggetti Spiral Veggie Slicer
It’s a small hand-held vegetable slicer and in comparison to the bigger version we previously had, it’s much easier to use and saves kitchen space! We haven’t used it for much veggies yet aside from zucchini. I love the quick access, quick cutting, and quick clean up. Plus the spiralized noodles that come from it are super fun.
Zucchini noodles! We set some aside to offer to Lily as well. Quick saute in the pan to add a little warmth and “cooked/crispy” texture with some olive oil + salt/pepper to taste (we omit that for Lily and just add the olive oil).
Zoodles, Marinara, Meatballs
Recipe for this quick meal:
– 2 zucchinis for noodles
– Dorot garlic*
– Dorot basil*
– sugar-free marinara in a jar or make your own! (we used two cans tomato puree with crushed tomato, diced onions, carrots, olive oil, green dried spices, and salt)
– meatballs: we used a package of ground beef with almond meal (as a binder) minced bell pepper and cooked in Kerrygold butter.
Use the veggetti to make your ‘zoodles’ and set aside. Set your pan to medium-high heat while you combine your seasoned beef with the minced bell peppers and almond meal into meatballs. Throw some butter on the pan before cooking, 5-8 minutes per side(s), making sure you rotate every so often. You can get a second pan going for the zoodles or save for later since it’s a quick saute. After the meatballs are done you can throw them in a pot with the marinara already on a low heat. Voila!
Looking forward to using the tool more often. I’m thinking of making some sweet potato curly “fries” or maybe even some regular potato “fries”.. I’m a sucker for those.
Happy weekend & happy meal prepping!
*fresh is always better, but these are really awesome when you’re cramped for time
