WOD: “Filthy Fifty”
Be careful what you wish for

Complete 50 reps of each of the following for time:
Box Jumps (24″/20″)
Jumping Pull-ups
Kettlebell Swings (35#/26#)
Walking Lunges
Knees-to-Elbows
Push Press (45#/31.5#)
Hip Extensions
Wall Balls (20#/14)
Burpees
Double Unders

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CrossFit and broccoli - a powerful combination!

Don’t Give up the Nutrition Ship!
by Dan Hollingsworth

As I walked into the lunch room at work today I got a vivid reminder that the holiday season is upon us. Sitting on the table was a container with pineapple cookies, (yes, I had one and yes, it was tasty) and 2 tins of Almond Roca. This is surely just the beginning of about a 45 day trek through the nutrition minefield that is the holidays. All too often people give up right around Halloween. They try their best to be good, but one breakdown after another and the next thing you know they’re saying “Ah, screw it, I’ll just start over after New Year’s. It’ll be my resolution to get back on track.” Be mindful, however, this could set you back by 10 pounds.

I’m here to tell you that making your way through this minefield doesn’t have to be that hard and yes you can come out on the other side with your diet still intact and not feeling deprived. If you break it down, starting today, there are about 42 days left of the holiday season. Let’s say you relax your guard on Thanksgiving and enjoy some leftovers for the next 2-3 days. Follow that with some holiday treats on Christmas Eve, Christmas day and maybe even the day after. Then one last blow out on New Year’s Eve. All total you are looking at 7-8 potentially “bad” holiday nutrition days. If you really focus and follow a steady course the other 34-35 days of the holiday season, you’re doing pretty darn well. That puts you at 80% good and only 20% not-so-good. Mark Sisson, of Mark’s Daily Apple has a great post on the 80/20 rule.

Now, keep in mind, the best plan is to try to show some restraint throughout the entire season. Don’t look at this as a free pass to load yourself up on as much crap as you can for 2-4 days straight. Your body, especially your pancreas won’t appreciate it, and you will likely suffer in the gym because of it. What I highly recommend doing is filling up as much as you can with the good stuff at the holiday table, and there is plenty of good stuff to be had, and then supplement with a little bit of the “naughty” stuff. Utilize the same 80/20 principle on the holidays and you are even that much further ahead of the game.

p.s. I held off on the Almond Roca. Think I’ll save my “naught” for the pumpkin pie next Thursday.