Lauren’s Nutrition
Right now, eat balanced meals and avoid processed foods. I’m not tracking macros right now because it was adding extra stress in a very stressful time. But I generally try to keep to the portions/numbers I used when I was tracking macros. I’m just eyeballing the portions now. Generally, eat real food.

I technically eat all the food, except brussel sprouts. I avoid chips, soda, candy bars, and other things from the middle sections of the grocery store, except for protein pasta.

I eat a small meal or snack every few hours- otherwise, I’ll be hangry. Small portions because I eat so often. No specific numbers other than trying to keep added sugar intake to 30g. Yogurt/granola/fruit at 10am. Apple/peanut butter at 1pm. Salad with chicken at 3pm. Protein nut bar at 6pm. Workout. Protein shake after workout around 8. Dinner of a protein and a carb at 9pm.

Lauren’s Favorites
There are too many! but Whole30 curry meatballs, paleo shepherds pie, and spaghetti squash are delicious. Anything with seafood is good.

Lauren’s Hydration and Sleep
I drink around 120 ounces of water per day. I try to get at least 7 hours of sleep, but I do better with 8!

Lauren’t Kryptonite
Baked goods. I love to bake! So it’s really hard. But I try to make small portions or bring the majority of the batch to work or the gym for others to enjoy. Baking really helps me deal with my stress, so it’s better for me to continue doing it than stopping it altogether- but I’m trying to make healthier recipes, or use healthier ingredient substitutes.

Lauren’s Last Thoughts
I know for a fact that most of my PRs happened when I was eating clean, and I know that I feel sick and exhausted when I workout after a recent sugar binge.

You don’t know Millie yet, but you will!

Millie’s Nutrition
Eat whole Foods (eliminate processed as much as possible) and be better about prep so I’m eating consistent amounts at each meal.

I have no allergies but I eat all green veggies, ground chicken/turkey/beef, eggs. I tend to eat canned tuna, I eat cheese but that’s about it for dairy. I eat mostly gluten-free.

I avoid all the fun processed food haha, I avoid pizza, bread, pasta, candy, chips, etc

A typical breakfast is egg + egg whites, zucchini, cabbage slaw mix, shredded almond cheese then some heavier carb like a sweet potato/oatmeal/waffle. Lunch is light: a bar, apple, tuna, celery, bell pepper, snap peas, other stuff but depends. Snacks. Then a big dinner after my workout which might look like ground meat of some kind, green veggies, sweet potato. I love this cauliflower gnocchi from Trader Joe’s (a heavier carb) and I make some sort of dessert snack that varies. Lately it’s been granola, peaches, cottage cheese, cinnamon (I promise it’s delish).

I am following macros I’ve set for myself (experimental). Training days – 145p/225c/55f. Rest days – 145p/195c/55f.

Millie’s Kryptonite
I have a bad sweet tooth so the way I avoid is just don’t buy it. If I don’t eat it I crave it less and less. I also don’t but a lot of snacks foods because I end up having zero self control and over eat stuff like chips which never truly satisfies my hunger.Food is your energy and fuel source. The way you eat helps not only promote your overall physical AND mental health but also it makes you feel better during workouts if you eat nutritious Whole Foods. I know if I eat clean, I tend to have more energy and my body responds better to my workouts and strength training. If I eat the easy stuff or heavily processed foods I feel sluggish and I don’t get the results I’m looking for.

Millie’s Hydration and Sleep
I should be better about water but I try my best. I also do my lemon + cayenne water every morning first thing. Sleep I aim for over 8 but minimum 7.

Last one will be for tomorrow!

CrossFit WOD for Sunday 2/9/2020

5 rounds for time:
400m run
30 box jumps, 24/20/16″
15 snatches, 40/30/20kg

Share time to whiteboard! Post-workout should include calf stretching and rolling out your arches with a PVC pipe.

READ: Effects of Intermittent Fasting on Health, Aging, and Disease – CrossFit

“The main reason we do an exercise like this is because it keeps the bar in the hands for an extended period, and this is a great builder of muscle and strength. In this case, Donny has the bar in his hands with no relief for over 20 seconds.

As far as the details, we do the 3 pulls with a “rythm” and no pause to make sure that the athlete is not getting pulled off balance. We use a shrug at the top because it fatigues the upper back, making the jerks more difficult.

Those that have trouble succeeding on jerks after a difficult clean, or those who have good jerk technique with moderate weights which breaks down with heavy weights seem to get the most from this exercise. And of course, those who are trying to put on muscle or move up a weight class.”

– Glenn Pendlay

Remember we celebrate AP’s departure tonight at the 630pm workout! We’ll celebrate Champagne Friday immediately post-WOD!


+ Supple Leopard vs. The World – JTS Strength

CrossFit WOD for Friday 7/28


establish a heavy single within 25 minutes:
3 pulls (with shrug) + 1 hang clean + 2 jerks

Post loads to whiteboard / comments!

Olympic Weightlifting WOD

snatch complex, clean & jerk complex

Powerlifting WOD

hang power clean, back squat, press

Gymnastics Strength WOD

Line drills, stretching, L-sits, cast wall walks, ring rows/OH walking lunges/hanging leg raises (straight legs! Dynamic L-sit work)

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– High volume two handed swings. Goblet squats, presses and core work