Workout of the Day (WOD)

Friday 2/17/12

Some of you have been asking about nutrition.  Let's cover some of it for you.

Here is a list of things that will help you improve with your performance and overall health.

- Food - by far the most important.  If your diet is sound you are 99% good to go and will see the benefits very soon.  The issue is most of our diets are not sound.  You are fighting an uphill battle trying to positively change your appearance and performance without getting your food intake straight. Many people have a huge difficulty accepting and doing something about this.  I know we’re busy but plan ahead!  Erin and I have 3 kids, full time jobs and the gym.  We don’t want to neglect work or family so we take time and plan my meals & snacks on Sunday for the upcoming week.  We cook up a lot of chicken, fish and steak then pack them in zip locks and small containers this way whenever we leave the house in the morning we have a lot of fruits, nuts, vegetables and meats to eat through the day.

Opinions on what constitutes a healthy diet are wide-ranging and contentious.  It may run counter to “conventional wisdom” and many of the things you’ve learned from Special K commercials, but if you give it a shot you’ll thank us later.

The basic gist of the whole thing is: eat real food.  Base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar.  If it has ingredients you don’t recognize, don’t eat it.  If you can’t imagine its path from a farm to your plate, don’t eat it.  If that path must have included some sort of factory, don’t eat it.  Simple so far?

In addition to making sure your food is real, you’ll also want to improve on your macronutrient balance.  The three macronutrients are protein, carbohydrates, and fat.  Every food is some combination of these three.  Most people eat lots and lots and lots of carbohydrates, primarily in the form of sugar, flour, rice, and potatoes.  This causes a lot of ups and downs in blood sugar, and hence a lot of ups and downs in insulin levels, which eventually leads to nasty problems like diabetes.  So we want to start swapping out those carbohydrates for protein and fat to keep our blood sugar on the straight and narrow.  That means cut back on the sugar, the grains, and the potatoes. 

Last but not least there are a whole bunch of not-very-nice things about grains, legumes, dairy, caffeine, and alcohol.  I know these are some of our favorite things but something we should consume in moderation if at all. 

We understand there is a balance from having a perfect diet and what goes on with family, work and day to day life.  You need to do your best, or at least understand, why you may or may not be getting the gains and changes to your body you’re hoping.  This might ultimately be because you’re not adjusting your nutrition along with working out.

I hope this helps.  If you have any questions feel free to ask a coach in the gym.

Below is the Fitness Pyramid.  You'll notice that Nutrition is the largest portion and the foundation you lay for your overall fitness.

Strength:  Deadlift Week 3

15 Minute AMRAP:

15 box jumps – (24/20 inches)

15 Wall Balls – (20/14)

Run 200m

I've been meaning to post that we have two new people in our gym that have completed their CrossFit Coaches Level 1 certification.  Congrats to Derek and Jake(pictured below).  They will be assisting the coaches with classes for awhile to learn, share and help out.  Welcome them.

Derek (This is the only picture that exists of Derek with his shirt on)

 Jake M.  He's been with CFIB since the very first day.


Kind of sad that we have to trick people to eat veggies but if its working then I guess stick with it.


Today's Workout

Tomorrow's Workout