The question: What to eat post workout and how to tweak our nutrition for the games? You want to get the bulk of the days carbs post workout (30 to 45 mins. thereafter) and alter your carbs for the rest of the day. If you are to eat a yam or sweet potato this is a good time to do so. This is when your body will use this fuel most efficiently. But if you want a little more nitty gritty on the subject here is a post by CrossFit Eastbay that one of our students sent our way. http://crossfiteastbay.com/2009/03/crosskitchen-post-workout-nutr.html



Looks like Sarah has her nutrition dialed in?



Today's workout


"ANGIE"

Here is a portion of an article I came across last night on just a handful of reasons why sugar is bad for you. Read the full article here. (http://www.articlesbase.com/nutrition-articles/checklist-7-harmful-effects-of-sugar-728419.html)

How is Refined Sugar Harmful to the Body?



Here are seven ways that this refined sweetener is harmful to the body.



1. Sugar Depletes Body of Vitamins and Nutrients
Because it depletes the body of vitamins and nutrients, sugar suppresses the immune system, leaving the body little room to defend itself.

2. Sugar Feeds Cancer Cells
Sugar feeds cancer cells and has been linked with the development of cancer of the breast, ovaries, prostate, rectum, pancreas, biliary tract, lung, gallbladder and stomach.

3. Sugar Links to Tooth Decay
Sugar has a high acidic content and as a result, it has a direct link to tooth decay and other dental problems.

4. Sugar Links to Diabetes and Blood Sugar Fluctuations
Refined sugar has a direct affect on your blood sugar levels and is a main cause of diabetes.

5. Sugar and Obesity
With the zero nutritional value and no fiber content in sugar, it's clearly implicated in obesity, which can cause many other illnesses and conditions. .

6. Sugar and Anxiety Disorders
Sugar can cause a rapid rise of adrenaline, hyperactivity, anxiety, difficulty concentrating, and crankiness in children and even adults. One of the first things that a person diagnosed with anxiety disorder is told to eliminate is refined sugar.

7. Sugar and the Aging Process
Another result that stems from the fact that sugar has no nutritional value, is that it accelerates the aging process. In order for a body to remain healthy it must have the necessary vitamins and minerals needed to maintain vigor and energy. Again, sugar is not only void of nutrients, but it also zaps the body of the good stuff that is already there.

All-in-all sugar is the one of the worse substances you can put in your body. However, the fact that there are sweet taste buds on the tongue still leaves the desire for something sweet to be consumed. It makes one wonder what to do if sugar is harmful to the body.

There are so many other alternatives out there to satisfy the sweet tooth. Literally the earth is full of many natural sweet options. Fruit is a wonderful alternative to satisfy your sweet tooth and you have a bounty to choose from. As far as sweeteners you can try stevia or agave nectar. They are both great choices for baking, sweetening tea and whatever you use sugar for.

Sugar is addictive and very damaging to the body. The wisest choice that you can make in deciding what to do about sugar is to simply decide to get it out of your pantry.


Here is a little taste of what we will be doing at sectionals this weekend! If you see Patric, Omar, Ari, Dario, or Eric in the gym wish them LUCK!!!

Today's workout

Up and Down Ladder

DB snatch right & left arm #45/#25
10-9-8-7-6-5-4-3-2-1
Farmer's lunge
1-2-3-4-5-6-7-8-9-10

Since we are in the middle of our Helen Challenge, we thought that twisting her up a bit would be fun!


Ari is counting while the Matt and Rich are swinging away!
Today's workout

Frelenkie
21 Thruster #95/#65
21 pull-ups
400m sprint
15 kbs #54/#35
15 pull-ups
500m row
9 Thrusters #30 DB/ #15 DB
9 pull-ups

What is more exciting this Winter Olympics then Curling? Let us know which event you are enjoying the most this Winter Olympics? Are you even watching these athletes?




Today's workout

3x 500m Row

-then-

AMRAP
Push-press #135/#95

Food is important all the time. As sectionals draw near it is even more important to keep the nutrition dialed in. Here is a great dish from Scott Hagnas to keep your nutrition preparation dialed in for sectionals and life!

Chicken Apple Salad
Scott Hagnas
May 2009



Time: 25 minutes

• 6 oz chicken
• 6 cups shredded cabbage
• 1/2 Grannysmith apple
• 1/2 tsp allspice
• 1/8 tsp cloves
• olive oil
• sea salt and pepper to taste

Dice the chicken. Heat 1 tsp of olive oil in a skillet over medium heat. Add the chicken, allspice, and cloves. Saute, tossing often, until the chicken is cooked thru.

Shred the cabbage into a large salad bowl. Slice half of an apple into very thin slices and set them aside.

Once the chicken is done, add it to the cabbage, then top with the apple. Add salt and pepper to taste, then drizzle with olive oil. Use an appropriate quantity of olive oil to meet your individual needs.

Zone info: one serving at 2.5 carb blocks, 6 protein blocks, 3 fat blocks (before adding olive oil. 1 Tbsp olive oil = 9 fat blocks)


Today's workout

3 rounds of:
10 pull-ups
10 Front squats #155/#95
10 burpees

Carl Lewis: Inspirational Quotes: Focus
My thoughts before a big race are usually pretty simple. I tell myself: Get out of the blocks, run your race, stay relaxed. If you run your race, you'll win... Channel your energy. Focus

Anthony Robbins: Inspirational Quotes: Focus
Most people have no idea of the giant capacity we can immediately command when we focus all of our resources on mastering a single area of our lives.


David is focused!
Today's workout

5 rounds of:
Waiter's carry around the building (No running)
10 OH Lunge
10 SDHP
10 Toes 2 Bar

Coconut water is becoming somewhat of a trend as far as training goes these days. I have not started yet but plan on getting it into my hydration plans this week. Here is an article I came across that has 6 reasons why coconut water is a good idea. Just be sure it is not the flavored water loaded with sugar!!


There are dozens of health benefits of coconut water, but this tasty beverage might also be a good replacement for the average sports drink. Athletes can enjoy several benefits of coconut water before, during and after their training session because this sweet beverage contains electrolytes and several important minerals. Here are some of the key benefits of coconut water for athletes:

1. Low in calories. Athletes that need to watch what they eat and count calories don't have to worry about consuming extra sugar in this natural sports drink. Coconut water has fewer calories per serving than orange or apple juice, and Living-Foods.com reports that it is more nutritious than whole milk

Read the rest of the article here - http://www.associatedcontent.com/article/2138501/benefits_of_coconut_water_for_athletes.html?cat=5


This crew was looking for a little coconut water after this WOD!

JUST A REMINDER THAT FRIDAY FEBRUARY 26TH THERE ARE NO NOON OR EVENING CLASSES, AND FEBRUARY 27TH THERE ARE NO CLASSES DUE TO THE CROSSFIT SECTIONALS IN UTAH!

Today's workout

The Midwestern Sectionals Sunday Workout:

The 54321 WOD is:

For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (20/24)
3 minutes of hang squat snatches for reps (45/75)
2 minutes of wall balls for reps (10 ft high)
1 minute of Handstand Push-ups for reps

This video says it all!



Today's workout

"Heavy Fran"

Pick a card from the Hopper Deck and get after it! The WOD will change each class so have fun and good luck!


We may add this to the "Hopper"!!

Today's workout

"The Hopper"

I just wanted to highlight another one of our students who is taking charge! Al has not only taken charge of his WODS but is also reading and finding new ways to stay on top of his game. He is consistently sharing his research and experiences with us, which leads to the blog article he sent the other day. The Definitive Guide to Insulin, Blood Sugar & Type 2 Diabetes (and you’ll understand it) ( http://www.marksdailyapple.com/diabetes/ ) This blog from Mark's Daily Apple will make you think twice about what you put in your mouth whether you are a diabetic or not. Check it out and let us know what you think about it!


Randy recently started taking charge!


Randi is taking charge too!



Here is Al taking charge of a Push Jerk

Today's workout

Clean
3-2-1-1-1

-then-

4 rounds of:
10 cleans #135/#95
10 burpees