WOD:

Deadlift
1-1-1-1-1

Then:

5 Rounds
5 Deadlift (275#/185#)
10 Burpees

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Want to know how your performance compares to some of the best CrossFitters in the world.  Check out these times from the 2008 CrossFit Games.

Richard hits the deck following the open house WOD

Performance Nutrition – Where do you start?
by Amy Hollingsworth

Most people who come to CrossFit do so because they see their friends and family members experience phenomenal results, and they want to get in on the action. They start out with a bang, but at some point they see others advance at a faster rate.  Often they will get frustrated and wonder why they have plateaued or why they aren’t advancing as rapidly as the others in the gym. 

What’s the difference in rate of improvement? Usually it is nutrition. The food we eat has a direct impact on our ability to perform not only at the CrossFit box, but on all aspects of our lives. Jack LaLanne said it best, “Exercise is King. Nutrition is Queen. Put them together and you have a kingdom.”  (He also said “The food you eat today is the body you wear tomorrow.”)  So that brings us back to our CFer who says they are ready to make changes in their nutrition program but have no idea where to start.  

I recommend small changes at first.  One of the most important things you need to do is figure out what you are currently eating.  This is done via a food log or journal.   You can’t change a behavior you are not aware of.  Secondly, I think it is crucial to implement clean eating.  This essentially means eating food in its natural state.  Notably avoiding processed foods, especially anything with highly refined grains, sugars and oils.  That means NO enriched flours, NO high fructose corn syrup and NO partially hydrogenated oils.  Also avoid additives to meats, like sodium nitrate/nitrites. These are preservatives that your body absolutely does not need. 

The next big issue that many people struggle with is carbohydrates.  I absolutley hate the term “low-carb” because I feel it is very misunderstood.  I do advocate significantly reducing carbohydrates from grain based sources and replacing them with vegetables.  So when you reduce your intake of bread, rice, and noodles and someone says, “Well, where are you getting your carbohydrates?”  you can tell them you are getting as many carbohydrates as your body needs from vegetable sources.  The bottom line is that most Americans eat WAY TOO MANY refined carbohydrates.  This is a fabulous post from one of my favorites sites, Mark’s Daily Apple, where he explains how many carbohydrates people actually really need.  Guess what, it’s much less than you think. 

To summarize, the take home message today is start by cleaning the crap (refined and processed foods) out of your diet and take a better look at your source for carbohydrates.  If you haven’t received a copy of the food log to complete, come and see me.  We will get you started on the other half of your journey.