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For people who have never tried CrossFit with us, they just won’t understand how effective, and by effective, I mean devastating, a 10 minute workout can be. These On Rampers, half way through our fundamentals program, are coming to understand that there’s a big difference between group exercise classes vs group performance training. No dancing here, unless you count people’s quivering legs as they squat a dance move.

Keep it up On Rampers, earn your performance into the group classes.

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Tonight marks the end of a nine week nutrition and workout challenge that we tasked this CrossFit 101 community with taking on. Nine weeks ago, we called upon this community to serve, to better yourselves, and to better this community. After nine weeks, I can look back and say confidently that this community has come through with what we asked of it. And for that, I thank you all.

Over the past nine weeks, I’ve been inspired and humbled by the leadership that I’ve seen expressed by our students who have attacked this challenge. I’ve seen lives changed for the better, and coming from my old occupation, I don’t think I would ever have been able to say this so regularly. From students eating cleanly for the first time, cooking regularly for themselves for the first time, to just being conscious of their eating habits for the first time, it’s been amazing to see how much food affects our lives.

To the students who have put in the hard work, who have sacrificed short term gratification in the understanding that there are longer term benefits to be claimed, and who will be examples for all those to come, I call on you to continue to be the positive influences you have proven yourselves to be. We need you because we all know that there are students and other influences out there that are struggling with their nutrition and any help we can get towards supporting a healthier, fitter, stronger, more successful life, we’ll take it. Thank you for sharing your success.

To those students who may have fallen off during the challenge, I call you CBTFU. If you don’t know what that stands for, just ask us after class. I commend you for trying out the challenge, but if you weren’t even able to just log your nutrition results in and save our team from being hit consistently with no entries, I am disappointed. I want all of you to continue to build your discipline and keep in mind that we build successes by putting the needs of others before our own. If you can come to understand just a fraction of that mentality, I think you’ll find more success in your training and in your lives in general.

From the bottom of my heart, I thank you all for taking on this challenge and following our lead. From just the “before and after” pictures we’ve collected, we’ll be able to motivate a whole new wave of people towards this lifestyle that we live. We look forward to you all carrying on the skills you’ve acquired from the past nine weeks and every once in a while, we’ll look forward to enjoying our cheats with you all together.

Ramen…here I come :)

Workout
“Paleo Baseline”
For time:
# of cheats x burpees
400m run
10 pull ups
20 push ups
30 sit ups
40 squats

Then, open lifting session

Pre and post workout nutrition – Keep it simple and absorb-able. Your body is going to be taxed while you’re pushing it to it’s limits during the workout, so why tax it even more and take energy away from your performance by eating a big heavy meal beforehand. In general, try to eat at least 2 hours before the WOD and give yourself even more time if your meal is something dense and will take longer to digest. I’m not a fan of eating a special meal specifically for a workout, so just make sure you have protein, carbs, and fat in your meal. Remember you NEED carbs, 40% of all your calories should be coming from carbs, we just want to make sure you’re getting low-sugary carbs in your system to minimize insulin spikes.

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For a post workout recovery snack, I’d go for a shake (protein, carbs, and fat) and try to get that in within 30 minutes after completing a workout. Again, it’s easily digestible and your body is primed to absorb nutrients after the workout. It will help bring your blood sugar levels back up to normal and I find that I am much less sore/tired the next day when I follow up workouts with a post recovery snack.

Workout A
1. Work up to ring hand stand push up or free standing hand stand push up (use tripod/headstand/kick up progressions, focus on hollow body position)

2. Skill Test Push: 1:00min hand stand hold or 10 full range hand stand push ups (use bumper plates)

3. 10 rounds for time of:
Double unders, 20
Hand stand walk, 100ft (scale bear crawl, 200ft)


Workout B
1.  Work up to 1RM Overhead Squat

2.  Skill Test Core: Bodyweight overhead squat, 15 reps

3. “Dumbbells from Hell”
4 rounds each for time (one arm per round) of:
Single arm snatch, 20 reps
Single arm overhead squats, 10 reps
Single arm swing, 20 reps
Sing arm thruster, 10 reps

Results:
082411 Handstand Walk & Dumbbells From Hell

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On Ramp Class 22 is now half way through the 4 week beginner’s On Ramp course. They have been implementing the nutritional programs we covered at the start of the program and are continually improving their fundamental movements in each class. CrossFit has a very specific vocabulary that the On Rampers are starting to pick up on. Terms like WOD, thursters, cleans, presses, kipping, blocks, and lumbar curve are becoming a part of their daily usage.

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The mind is primary. We want it working in unison with the body and spirit. Some people have really strong mental conditioning to begin with, so we try to catch their bodies up with their minds. But most of us have never really pushed our bodies to its limits. Its limits and what you think your limits are, are usually two totally different things.

For a distance run such at the 10k, it’s the longest distance some of the athletes have ever run in their entire lives. But after completing it, they’ll gain the mental confidence to know that their body and mind are capable of the task and it’ll become just another workout. Great job athletes, on to the next challenge!

Workout
For time:
10k run

101118 Results 10k

Day 4 had us introducing the Paleo diet to the recruits. We want to get the nutritional information out to the recruits as early as possible to get them the opportunity to make changes to their nutrition as soon as possible. Nutrition is as the base at everything we do. It’s like working out on the cellular level. Start small, scale your diet just like you would a workout, and start building up your nutritional discipline. If you don’t do it now, then when?

Workout
3 rounds for time of:
200m run
30m walking lunges
10 pull ups

Click on the comments for the results.

I’ll be starting a new series of posts regarding the Zone meals that are featured in CrossFit Journal Issue 21. I’ll be choosing my favorite meals and post up step by step instructions on how to make it. I’ll be going off of the 4 block Zone so that you can either scale up to 5 or down to 3 blocks based upon your own counts.

Here’s the recipe:
Chili (serves 3, more like 5 seems like it)
Saute:
2/3 cup onion, chopped
2 green peppers, chopped, in garlic, cumin, chili powder, and crushed red pepper
Add:
18oz ground meat until browned
Add:
2 cups tomato sauce
1 cup black beans (subbed green beans)
1 cup kidney beans (subbed green beans)
~40 chopped olives (subbed 1 can tomatoes)
Fresh cilantro to taste (I also added fresh green onions)

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Click here for the pictures.

So we have three athletes who have kept a food log for a week or longer. Just the act of writing down and keeping track of what they eat puts them ahead of the game. I have reviewed their logs and picked one good meal and one not so good meal to analyze.   I am by no means a nutritionist, but I know what’s worked for me and what fits into our nutritional programming.  You are your best nutritionist, thanks for sharing athletes!

Better Meals:
Hoa’s
Breakfast
20 ounce grapple protein shake
1 package instant oatmeal w/teaspoon of brown sugar
1 kashi trail mix chewy bar
2 servings of Cheez it (26 pieces)
5 nut cluster

The 20oz shake is a pretty good breakfast in itself.  I would definitely go without oatmeal and brown sugar to stay on point with Paleo.  The kashi bar is okay if you’re super craving, but there’s a lot of sugar in there that you can go without.  The cheeze it doesn’t need any analyzing, but the nut cluster is a little tricky.  I’d rather eat a handful of regular nuts than go with a sugar packed and processed cluster.

Lunch
2 servings of beef and asparagus
Small can of corn w/ 1 tablespoon of butter

This looks really good.  Let’s try to get you to estimate the weight of your portions instead of just servings.  Corn is a little high on the glycemic index, but it surely is better than french fries.  I like that you have a protein, decent carbs, and some fat (1 Tsp of butter = 3 blocks of fat) in this meal.

Snack
Salad w/ cranberries, glazed pecans, grapes, and red wine vinegar dressing
12ounce protein shake (post workout drink)

All good here, we’ll look past the sugar on the glazed pecans.

Dinner
Rotisserie chicken & steamed vegetables
1 slice apple

Again, nice choice of a protein with veggies.  As part of the Fit for Life theory, try to not mix fruits in with any other food to help with digestion.  Great job!

Bao’s
Breakfast
Juice (3 carrots, 1 celery, 4 strawberries, 1 orange)
Breakfast 2
2 hard boiled egg whites
1/2 avocado
9 blackberries
9 raspberries
8 strawberries

I like that you’ve started juicing.  We’ve already talked about the 1/2 avocado, that’s a little bit much for fat.  4 tablespoons will give you a 4 block amount.  I would take the eggs whole to bring your protein block up from 1 block to 2.  And I’d reduce some of the fruit because we’re getting some decent carbs from juicing.  It’ll help bring your sugar levels down as well.

Lunch
4 chicken wings
1 whole wheat tortilla

Protein check. Where’s the real carbs and fat? This would be a good place to transfer over some of that avocado and maybe add some bell peppers or a salad. How bout a corn tortilla instead of flour?

Dinner
5 oz fish
4 oz blanched spinach

Again, protein check, but 4oz of spinach might only give me 1 block of good carbs for good performance. We still need a good fat like nuts, almond butter, olive oil, bacon, etc. We’re good on fruits, but need some help balancing out the veggies. For this day, you got about 11 blocks of protein in, and I think you should be around 16. Good start though.

Chu Long’s
Breakfast 6:00am:
1 cup oatmeal with a tablespoon of honey
½ cup blueberries

Okay, I like that we have honey instead of sugar. 4 blocks of carbs so far.

Break 9:00am:
Natural Peanut Butter, with sugar free apricot preserve
two slices of wheat bread
small apple
16.9 oz. of sugar free green tea

Wheat bread gets us a little more fiber than white bread, so okay there for now. Peanut butter is a great source of fat. I would stay away from any cooked fruits like the apricot preserve though, as it loses all of its fruit value and just ends up being sugar. Apple is good, and the green tea will give you a nice pick me up. We’ve added 5 blocks of carbs and 2 blocks of fat here.

Lunch 11:45am:
Wheat flat bread w/ processed turkey
orange
handful of peanuts
16.9 oz. of Oolong tea

Alright, flat bread is a better choice than our white bread. Turkey is a great choice for lean protein, and the orange and peanuts are both a good choice for carbs and fat. Now we’ve added 4 blocks of carbs, 5 blocks of protein and 2 blocks of fat.

Break 2:00pm:
handful almonds
I cup of peach fruit cup sugar free

More good fat, awesome. The peach fruit cup is a trap though. Again, it’s been processed and has lost its nutritional value as a fruit, and ups the carb block count by at least 2 blocks.

Dinner 7:00pm:
4x small bowl of fried rice
1 cup of bo luc lac
1 corona

Not bad. 1 Corona is better than 6 when you’re watching what you eat, though 6 is better than 1 if you’re out partying :) We’ve hit the carb mother load on this one. One beer = 4 blocks of carbs, 3 Tbs of Rice = 1 block of carbs, so in this one meal I think we have at least 9 blocks of carbs. This brings the day’s total to 24 blocks of carbs, 11 blocks of protein, and 6 blocks of fat (That’s like a 25% Protein, 65% Carb, 10% fat ratio). We should be working towards peforming well with 19 blocks of protein, 19 blocks of carbs, and 19 blocks of fat to get you optimal. Totally within your means to do so, good job!

We’ll save the not so good meals for another day…

I’m leaner, stronger, and faster than I’ve ever been in my entire life. More importantly, I’m happier and more at peace with myself than I’ve been for a very long time. That’s all fine and dandy for me, but my goal is to help everyone get here and make it work within their lifestyle. Grocery store and farmer market field trips? Cooking workshops? The gym and the kitchen are one in the same. We have many talented people in our little tribe, and I know we’ll figure out a creative solution.

Credit to the wife


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