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“Eat Real Food. Not Too Much. Mostly Plants.” (2/5)

Missed Part 1?

Read about our 2017 Nutrition Challenge and register here.

What do we really mean by this?

It’s sounds really easy to follow, but is it? In today’s GO! GO! GO! society it’s hard to slow down and pay attention to what we’re really doing.

In yesterday’s post I put up a brUTE Strength podcast discussing 10 things people can do to be consistent. Look that up for tips about staying consistent with the following.

Green bell peppers, cherry tomatoes, and sausage

EAT REAL FOOD

Nutrient-rich food should be perishable: fresh vegetables, fresh fruits, fresh meats, nuts, seeds, and healthy fats like olive oil, coconut oil, grass-fed butter, etc.

If you shop around the perimeter of the grocery store you’ll find most of these foods. The aisles contain food-like products (created by science!) that are usually processed and filled full of preservatives and fillers.

Broccoli, sweet potato “pasta”, and grilled chicken

NOT TOO MUCH

Americans tend to overeat. For some, the “eat until you’re stuffed” concept still exists long after high school athletics. You are now an adult who spends the majority of your day stressed out and sitting.

Our guidelines are simple. We use an eyeball method: look at the size of your hand. When building a meal, the protein source should be the size and thickness of your palm. Starches like potatoes, rice, or pasta should also be the size and thickness of your palm. Fill the rest of your plate with vegetables. Cook or dress your food with a healthy fat.

If your t-shirt size is a medium or small then eat 3 plates a day. If large or larger then eat 4 plates a day.

No snacks. Do not “get stuffed.” Do not go for seconds.

“Primalaya” contains many vegetables of many colors. EAT THE RAINBOW!

MOSTLY PLANTS

Most adults do not get enough greens in their systems. These carbs also contain the micronutrients (vitamins & minerals) that are necessary to support healthy body systems. When veggies aren’t a staple of someone’s diet we can see why all these vitamin & mineral supplements are constantly being advertised and sold by the boatload. It’s “easier” to fill in the blanks and take pills for some rather than take the time to show the body some respect and eat cleanly.

Fresh produce is best, but frozen works in a pinch. Buy locally and eat what’s in season.

As we progress through the next couple of weeks we will go in depth with each of these philosophies.

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The Foundation is Nutrition (1/5)

Starting next week we will start our Fall Nutrition Challenge where #1 goal is consistency. Can you be accountable to us and track each meal using a good ol’ journal pen + paper, electronic, or otherwise, social media, pictures, etc. Can you have integrity with yourself and treat your body to a new level of respect?

Our plan is simple and it follows the simple guideline written out by author Michael Pollan:

 

Tired of not making progress in your times and lifts? Are you dependent on your morning coffee because of grogginess, lack of sleep (recovery!), and lack of clarity? You’ve already become a more-enlightened mover by taking the time to learn and perform CrossFit. Now we apply it to eating!

Clean nutrition is as simple as something like this:

We want a focus on quality first, quantity second, and then the rest of the rulesets of many popular nutrition plans can come into play. If this is new to you, or your relationship with food is complicated, then let’s keep it simple.

Read more

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Is It Fall Yet?

The rain, the clouds, the later sunrises, and earlier sunsets.

Winter Autumn is coming.

WEEK IN PREVIEW

back squats/farmer’s holds/hspu, dumbbell snatches/muscle-ups, double unders/overhead squats, hang power snatch cycling work, run/row, toes-to-bars/push jerks,

ARTICLES

+ The Best Salad Greens, Ranked By Nutrition – HuffPost (via Teddy B)

CrossFit WOD for Monday 9/11

4 rounds for time:
15 back squats, 61/43kg
2:00 farmer’s hold, 2×32/24kg (must be unbroken)
15 handstand pushups

Post time to whiteboard / comments!

Olympic Weightlifting WOD – NEW CYCLE

Today we begin a new 7 week cycle! This means that if you were planning on making the jump to dedicating your training to a specific cycle to improve your snatch and clean & jerk SHOW UP THIS WEEK. We have options at once, twice, and three times a week. The goal is to be consistent and honest with your training schedule and we promise we’ll make a difference.

snatch footwork, snatches, snatch balances, pause back squats

Kettlebell WOD

primal mobility

clean and snatch skill work

Building up to the snatch test to celebrate Julia’s last days in Seattle!

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The Shankle Complex

“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!

ARTICLES

+ Supple Leopard vs. The World – JTS Strength

CrossFit WOD for Friday 7/28

THE SHANKLE COMPLEX

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

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Strength For Shayla

The following message is from Ali:

For the past 3 years I have been apart of a group called TRVLSQD (‘travel squad’). Many people ask what TRVLSQD is. It’s not what, it’s who. This is who we are. We are simply here to help those who might not otherwise be helped.

Those of you that are here reading this know that time stands still for no one, and the support engine of our Team was recently activated to help a life that has just begun. I have been blessed to be contacted by a friend within 1SFG (First Group Special Forces- US AMRY) that one of theirs – Shayla – was undergoing a battle against leukemia. Let me take a slight step back and give you all the complete story:

Shayla was born in June of 2015 with a birth diagnosis of Down Syndrome, Transient abnormal myelopoiesis (TAM)( pre leukemia condition), and a Ventricular septal defect (VSD).  The tam resolved by itself at 3 months old as expected requiring no further treatment but due to it required once a month blood draws to check for a relapse into childhood leukemia, she had open heart surgery at 4 months old at Seattles Children’s to repair her VSD. Now at 2 years old, on her monthly blood check they found abnormal cells which lead to further testing which lead to the diagnosis of childhood AML (Acute myeloid leukemia), within 24 hours of diagnosis she had a medicine port implanted on her chest, and 48 hours later started her first round of Chemotherapy… 5 more months of treatment expected to follow if all goes well.

On August 19th, 2017 at CrossFit Lacey Training Day we will come together to take the Strength given to us from the fight that Shayla now endures, and return that Strength right back to her. If you want to help us, come and embrace the wonderful dysfunctional love of our Team by joining us on that day.

I PROMISE you, it is one that you won’t want to miss.

Register for the STRENGTH FOR SHAYLA lifting event here.

If you have any questions, comments, or concerns, please don’t hesitate to contact Ali!

ARTICLES

+ Nutrition: Real Science Stands Against Industry Myths – CrossFit Journal

CrossFit WOD for Thursday 7/27

10 rounds for time:
10 burpees
10 box jumps, 24/20″

Compare to 20APR2017. Post time to whiteboard / comments!

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

Endurance Club WOD

Long Interval: 4x 1000m run, 60sec rest, 400m, 2min rest, 200m, 30sec rest

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Pull! Pull! Pull!

Nate A at UrbanCF’s FIGHT GONE BAD circa 2011

The pulling movement pattern should be solid: pull the shoulder blades (“scaps”) together, following through with the elbows. In the row, you drive with the legs and finish with the elbows. In the hang power clean, you drive with the legs and finish with the elbows (first up then forward). In the Pendlay row, you simply hold the position and finish with the elbows.

Better scap function lead to better posture and more efficient movement patterns overall!

ARTICLES

+ Macro Calculator – CALCULO

CrossFit WOD for Thursday 6/15

EMOM for 4 min: 12reps strict or weighted pullups

4 rounds for time
250/200m row
15 hang power cleans 61/43kg
15 Pendlay row, 61/43kg

Post time to whiteboard!

HellaFit WOD

A metcon to test your mental and physical stamina, guaranteed to get you #hellasweaty.

Endurance WOD

Long Interval: 4x 1000m, 60sec rest, 400m, 2min rest, 200m, 30sec rest

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Tasty Tuesday

Are you journaling your workouts?

If you aren’t taking data points about yourself then how do you know if you’re making progress? Recording the variables can allow you better training protocols as well: are you recovering well enough? Did you bite off more than you can chew in the beginning of the workout, only to burn out and try to survive until the end? What if you just slowed down and paced it out more intelligently? Writing notes down like that can definitely help you out the next time some similar flavor comes around.

Also: earn your WODclub membership!

ARTICLES

+ FUEL: Ballerina – VICE

CrossFit WOD for Tuesday 5/9

EMOM 10 minutes: 2 clean & jerks, ascending

Fitness

4 rounds for time:
100 double unders
20 dips
15 hang power clean, 25/15kg
10 hanging knee raise

Performance

4 rounds for time:
80 double unders
20 ring dips
15 hang power clean, 40/25kg
10 toes-to-bar

Post time to whiteboard!

Gymnastics Strength WOD

Focus: static HS, L-sit development. Line drills, Torso Stretching, Compression conditioning, Handstand kickup skills, Plank conditioning

Endurance WOD

RUN: 8x 200m, :60 rest between efforts

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Tasty Tuesday

Wendy C, Crystal B during 17.5

Have you filled out our SPRING ATHLETE SURVEY yet?!

ARTICLES

+ Paleo Lunchbox Ideas – Nom Nom Paleo

A handful of FCF athletes are dialing in their nutrition a whole bunch of different ways (quality-wise like W30 or paleo, quantity-wise counting macronutrients or calories) for a multitude of different reasons (weight-loss, weight-gain, health markers, getting right for summer, etc.) and we’ve started a facebook support group for anyone interested in joining in.

CrossFit WOD for Tuesday 4/4

Rx

for time:
70 wall ball, 20/14# to 10/9′
60 russian kbs, 24/16kg
50 HR pushups
40 t2b
30 db squat snatch

Performance

for time:
60 wall ball, 20/14# to 11/10′
50 perfectly-vertical kbs, 32/20kg
40 HSPU
30 knees-through-elbows
20 kb squat dead snatch, 32/20kg

Let’s test your capacity and see how UNBROKEN you can do this workout. Post time to whiteboard!

HellaFit WOD

THE UPHILL

30 min AMRAP:

10 shuttle sprints
20 hanging leg raises / v-ups
30 squat+press
40 walking lunges
50 KBS

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Not JT

Flashback Friday: Colin B doing HSPU back at FCF 3.0

Some random things:
– Tomorrow we are hosting a FREE COMMUNITY WORKOUT at 12pm SHARP. Bring anyone you want! Just show up!
– Not this coming Saturday, but NEXT Saturday is our Holiday Party at Optimism Brewery.
– Registration for the 2017 CrossFit Games Open is up! This year will be like last year at FCF w/ the Intramural Open starting with VERSUS X and ending with VERSUS XI!
– Apparently if you purchase a pair of the new Reebok CrossFit Nano 7’s then you get a free 2017 CrossFit Games Open registration!

Also: I already registered myself AND Team Foundation CrossFit:

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+ China Facing Weightlifting Ban as IOC Sanctions More Athletes Over Doping – BBC Sports

CrossFit WOD for Skills Friday 1/13

Fitness

5 rounds for time:
9 Z-press, 20/15kg
9 pushups
9 dips

Performance

5 rounds for time:
9 hspu
9 pushups
9 ring dips

Olympic Weightlifting WOD

overhead squat, snatch + snatch balance, 2 cleans + 1 jerk

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