Complete the following for time:
100 Double-unders
21 Front squats (M: 115 lbs, W: 80 lbs)
21 Push presses (M: 115 lbs, W: 80 lbs)
100 Double-unders
15 Front squats (M: 115 lbs, W: 80 lbs)
15 Push presses (M: 115 lbs, W: 80 lbs)
100 Double-unders
9 Front squats (M: 115 lbs, W: 80 lbs)
9 Push presses (M: 115 lbs, W: 80 lbs)

Posted on CF Main Site 10 Oct, 2014

Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

30 Days of Nutrition Awareness
Starting today, Oct 20th and ending on November 18th, we will be encouraging you to learn as much as possible about Nutrition and the benefits of eating for health and fitness.  Our goal is to help all of you incorporate changes in your nutrition that are long term and easy to implement.  While adopting the Zone or Paleo diets might have more immediate results, this month is more about you learning what it means to make healthy nutritional choices today as well as for the rest of your lives.  Time and time again, we see athletes become so obsessed with certain “diets” that they are overwhelmed by the difficulty of maintaining the extreme changes to their nutrition and ultimately set themselves up to fail.  While our hopes with the more extreme diet changes is that you will be inspired by the dramatic results, we realize that the majority of people need to first understand the basic to healthy eating.  It is a lifestyle change that once accepted can be easy to live with.

Here are a few things that when incorporated into your life will help guide you towards a healthy lifestyle:

  • Avoid eating more than your body needs to fuel itself.  CrossFit says to “keep intake to levels that will support exercise but not body fat.” The Zone diet is a great way to measure how much food supports exercise but not fat.  However, understanding the Zone concept (portion control and balancing your diet) can be almost as good and a little less stressful!

  • Eat “Meats & vegetables, nuts & seeds, some fruit, little starch and no sugar”

  • Avoid eating excessive amounts of refined carbohydrates

  • Shop the “perimeter” of the store and stick to eating whole foods.  This means try not to eat foods with labels, that are wrapped in plastic and that have a “shelf life.”

  • Each meal should include the Macronutrients: Protein, Carbohydrates and Fats.  These are nutritionally dense foods that together create the balance your body needs in order to be best fueled.

  • Paleo diet is popular because it eliminates all food allergies and intolerance.  They also like that the Paleo diet is traditionally made up of whole foods.

  • If you do not have food allergies, we recommend that you focus on eating “Meats & vegetables, nuts & seeds, some fruit, little starch and no sugar”. It’s that simple!

  • The best way to figure out if you are allergic to certain foods is to eliminate them from your diet for 3 weeks and then slowly reintroduce them one at a time and see if you feel the same, better or worse.  Note how your performance in the gym is as well.

  • If you are eating whole foods, you should be able to get most of the necessary vitamins and minerals from your food.  However, we do recommend that you take fish oil because it helps with inflammation.

  • Drink lots of water!

  • If you mess up, start again with your next meal.

  • If you allow yourself a cheat meal each week, don’t go overboard.  Make it a healthy treat or one small treat that is going to satisfy your craving.   Don’t allow it to turn into a full day of cheats.

  • Make this personal lifestyle a new lifestyle for your family as well.  It is important for their future to be healthy.

  • Don’t allow anything in the house that will tempt you to not stick to your goals. Throw everything out that is not supportive of your new nutritional lifestyle!

  • Eat every 3-5 hours in order for your body to maintain the fuel it needs

  • Eat a meal or snack within 30 minutes of waking up each morning