Workout of the Day (WOD)

Thursday 6/4/15

Remember this Saturday is the WOD in the Park for the kids 8:15, 9am and 10am classes.

Yes it's tough to eat clean at work

For many people, the idea of eating healthy, clean, real food for every meal is a perfectly attainable goal – in an ideal world. The reality of the situation however, is that, for many of us, our lives involve long days of travel and business meetings and happy hours and work gatherings and all of these things make it difficult to live off of bagged lunches and reheatable dinners. No one wants to be “that person” in the corner of the room drinking out of their reuseable water bottle eating chicken breast and broccoli while everyone else is enjoying a round of cocktails and some delicious appetizers on the company’s dime.

Aside from coaching at CrossFit Interbay, I do work in an office and I bring my lunch every day and I really do try to eat healthy as much as possible but at times it seems to be a losing battle. Every other day there is a birthday celebration or a baby shower or engagement party with cake and cupcakes. When those things aren't going on there was always some sort of holiday that could only be properly celebrated with a pot luck or there was a meeting with breakfast and lunch or happy hours.

In order to cope with all of these things and still stay on track, I had to develop a few simple rules to follow during these tests of my motivation:

Plan Ahead - If you know something is coming up (a birthday, a promotion, retirement, etc), you know there’s going to be some sort of celebration involving food; make sure to pack your food for that day. Not only that – make sure that it’s something you’re looking forward to eating! There’s nothing worse than watching everyone chow down on pizza, chips, and cake while you pull out a bag of raw carrots and spinach to nibble on. That’s setting yourself up for failure. If you’re like me in that situation you’ll finish off the carrots and spinach and then eat the pizza, chips, and cake anyway AND you’ll be mad because all of the good pieces were taken by the time you finished your veggies. Find your favorite healthy recipe and make sure that you have it prepared for the days when you know there will be temptations. You won’t feel cheated if you’re eating something more delicious than what’s being served!

Eat Before the Meeting – You’ve been told before that the worst time to go to the grocery store is when you have an empty stomach. The same goes for business meetings and happy hours. Make sure you eat a meal before you get locked in a room where the only thing available to you is bagels and cream cheese, frosted donuts or “sandwiches” that consist of mostly bread and only a tiny sliver of turkey and lettuce. Fill up before and you won’t feel a need to reach for anything other than a water bottle on that food table. In the case of the happy hour, you can just watch the pile of nachos “with the works” get smaller and smaller while your co-worker’s pile of napkins covered with fake cheese gets larger and larger.

Get Creative – You can almost always find something to eat or drink at a business gathering. If you weren’t able to follow rules one or two and you need some sort sustenance to survive the next 30 min to 4 hours that you’re locked in a room with your co-workers, try not to concentrate on what you can’t eat and instead focus on what you can. Go for the fruit bowl instead of the bagels, take the meat and lettuce out of the sandwiches, unwrap the burrito and eat the insides, etc.

Be Confident in Your Decision to Lead a Healthy Lifestyle – Any time you steer from the norm, know that people might have some questions for you. Know what your goals are and be prepared to articulate them in a confident but non-threatening or preachy manner. Some people are curious and if you’re eating your own food or dissecting the food that’s been put out, they might wonder why. A simple “Bread doesn’t sit very well with me” is often times all they need to hear. If they want more information then feel free to share why and how you came to that conclusion. Some people might be curious BUT if they’re not, know that that’s fine too. Business meetings and office celebrations are not always the best places to teach people what they should and should not be consuming. The focus is most often on something else entirely. Find a different time to breach that topic with people if you want to share what you know.

Get Involved – Contribute something that YOU can eat to the potlucks and gatherings happening at your office. Join the planning committee for the parties and happy hours so you can have an input on what’s on the menu. Set yourself up for success.

Fake It til you Make It - This one applies mainly to those happy hours that are almost unavoidable if you want to be social with other office workers. However, just because it’s happy hour does not mean that you need to drink. Like you learned in grade school or in some of those after school specials, peer pressure can be difficult to deal with but it’s ok to “Just say No” If you feel weird and out of place ordering a plain water in front of your co-workers, order something a little more fancy – try a mocktail! It’s amazing how much a soda water and lime looks exactly like a vodka/soda.  Or modify what you drink, sure a cold beer sounds amazing but a simple mixed drink will reduce the calories and gluten you're putting in your body, like a vodka tonic with a splash of cranberry juice.

YOLO! - Remember that “you only live once”, and no this saying isn't old and played out :-). Be responsible and food conscious but also remember to live your life. You want to make sure that all of your hard work at the gym is not all for nothing. Every now and then, though, you can allow yourself to waiver from your good eating practices. It’s impractical to think that you’re never going to eat another piece of cake or bread in your lifetime now that you’ve started your new healthy lifestyle. One brownie or one drink is not going to kill everything you’ve worked so hard for up to that point; but be sure to hop back on the healthy bandwagon as quickly as possible. It can be a slippery slope. Just know that when the celebrations are over, it’s back to work.

Some of the post referenced from CrossFit Invictus


Back Squat
Set 1 – 6 Reps @ 75%
Set 2 – 6 Reps @ 80%
Set 3 – 4 Reps @ 85%
Set 4 – 3 Reps @ 90%
Set 5 – 2 Reps @ 95%
Set 6 – 6 Reps @ 75%

3 Rounds
10 Deadlift (Mx 205/145, Rx 245/165, FB 315/205)
50 Double Unders

Today's Workout

Tomorrow's Workout