Workout of the Day for Saturday 10/03/09

Two rounds for time of:
50 Box Jumps
40 Kettlebell Swings
30 Pull-Ups
20 Wall Ball Shots
10 Handstand Push-Ups


Nutritionize! – CrossFit Unlimited’s Nutrition Blog

About This Blog

NUTRITIONIZE! What does that mean?Healthy eating No matter what your lifestyle is, from couch potato to elite athlete, you gotta eat.  As we’ve been interviewing different folks, we find that there isn’t anything wrong with their eating, the problem is that most people simply don’t know what their body needs, when it needs it.  Unfortuantely, the body doesn’t come with a manual, and doesn’t do a very good job of telling us what we should eat for optimal health.  However it does a GREAT job making due with whatever we stuff down our throats.  The body is designed to survive, however if you NUTRITIONIZE, you can make it thrive! 

This purpose of this blog is show people how to nutritionize – that is, to educate people from every imaginable walk of life on being healthy through eating.

What this blog is:

  • A place for you to connect with others who care about living a great life for a long time
  • A resource for ideas, information, and insights on healthy eating
  • A place to learn the latest discoveries and research in nutritional science

What this blog is not:

  • Where to learn about the latest fad diet for you to lose weight before your upcoming date/party/trip/shindig
  • Where to grovel and complain about things you have no control over
  • A meal planning site (however we will certainly share any killer meals we create or come across)

Our goal is to help you help yourself look better, feel better, and perform better at life.

Limiting Beliefs

Workout of the Day for Friday 10/02/09

Snatch Work:
Overhead Squat 5-5 , work on shoulder and hip flexibity
Snatch Balace 5-5, work on dropping into the full squat
High Hang Power Snatch 5-5, work on full extension at the top of the pull
Squat Snatch 5 reps, bring it all together in a smooth, fully extended, deep dropping squat snatch
This is not for maximal load or time, this is technique work. Select a manageable weight that will allow you to focus on your form, timing, speed, and range of motion.

Friday is Athlete’s Choice day. The above WOD is recommended, but Fridays are also “Athlete’s Choice”.


Paleo Challenge

Workout of the Day for Thursday 10/01/09

Hang Power Clean (185/135)
Knees to Elbows

The CrossFit Placer Paleo Challenge
by Faith Goss (Inspired by Heather Peterson)

We all know the motto of Crossfit Placer where the key words are, “effective fitness”. How effective are your workouts? Are you achieving your goals? Are you noticing changes in your performance? Are you seeing results? I would say around 70% of achieving results is done outside gym time. We must not only workout to our full potential, but we must eat to achieve our full potential. What does eating for full potential mean? The power we get to exercise is fueled through the food we put in our body. We get energy buy burning this fuel. Think of your body like a classic ’67 Mustang. You wouldn’t put cheap regular unleaded gas in the Mustang if you knew it needed high-octane gasoline would you? NO! The car would breakdown and never be able to perform to the best of its potential. Like this car we need to put the highest quality food in our body in order to get the best results. When we pull up to our figurative gas station, the supermarket aisles, when faced with the different options we need to always pick the correct one to fuel up on to ensure we are running efficiently. Over the next 30 days I challenge the rest of CFP to make sure they are fueled up for peak performance and are participating in effective fitness by joining me in the Paleo Challenge.

The Who, What, Where, When, How:

You and the rest of CFP. Come one come all! You don’t need to be young, old, experience xfitter, novice xfitter, or a xfitter at all (get your family members in on it)!

Super strict, no cheat, by-the-book Paleo for the next 30 days.
We will be following the plan below (from Melissa Urban’s site):
1. Eat real food – meat*, eggs, vegetables, nuts, seeds, fruit, oils (like EVOO or coconut). Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re fresh and natural.
2. Do not eat dairy. This includes butter, cheese (hard and soft), yogurt (even Greek) and milk (including cream in your coffee**).
3. Do not eat grains. This includes bread, rice, pasta, corn (I count corn as a grain), oatmeal, and all of those gluten-free pseudo-grains. That’s not real food, right?
3. Do not eat legumes. This includes beans of all kinds, lentils, and peanuts. (No peanut butter, kids.)
4. Do not eat sugars*** of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Truvia, Stevia, etc.
5. Do not eat processed foods. This includes protein shakes, processed bars (like Zone bars), dairy-free creamers, etc.
6. Do not drink alcohol, in any form.

Our very own Paleo blog. Post your progress, your results, share good recipes, ask questions. Share success, share struggles, share support, share rants, share raves. Whatever it is…WE ARE IN THIS TOGETHER!

Right now! Start today. Dedicate yourself to change for the next thirty days. It has been shown to change peoples lives, how they view food, how they think about fitness.

Start by ridding your house of all non-Paleo foods. Acquire a food list and restock you kitchen with Paleo approved foods. Keep a food log and break down every crumb of food you put into your body. I suggest either keeping a written journal or tracking your diet on FitDay , and posting to our blog so we can track each others progress and get some ideas for meal plans. Take some baseline measurements, which might include taking some “before” pictures of your body, weighing yourself, and measuring your waist. Throughout the challenge it will be nice to tract your physical progress. Don’t forget to keep tract of your mental well-being, sleep schedule, and general outlook on the whole process.

CrossFit Santa Cruz Central – Eat This

Workout of the Day for 09/30/09

Weighted Pull-ups

Finish with Tabata Double Unders.

Yesterday’s results



Communicate about your diet! This is a Blog hosted by CrossFit Santa Cruz Central and moderated by Michele Mootz. It is for all athletes and anyone who wishes to post comments about their eating. It is intended to create accountability and support for those trying to stick to diets such as the ZONE, Paleo, other insulin controlling diets. It is a forum to post what you ate, didn’t eat, want to eat, shouldn’t have eaten, and to share recipes, ideas, and thoughts on eating. WELCOME!

A Relaxing Reward – Massage by Asha

Workout of the Day for Tuesday 09/29/09

Five rounds of:
100′ Plate Overhead Walking Lunge (45/25)
25 Push-ups
Run 400m

Massage by Asha
After Wednesday’s Birthday Bashing workout I had an appointment with Asha for a 60 minute Swedish massage. It was fantastic. I think I fell asleep twice. I highly recommend a massage by Asha. My sore muscles had earned this reward and if they could talk they would say, “Thanks, boss!” Continued growth and progress while consistently working out at hight intensity requires proper body maintenance. You are working your muscles hard, eating right, drinking lots of water, getting a lot of sleep, and stretching often – this is good, keep it up.  A full body massage is another tool you can use for body care and maintenance. Or maybe use it as a relaxing reward to yourself for staying the course.

Talk to Asha at the gym or get ahold of her at the information below.

Massage by Asha
Swedish Massage
30 minutes focus work $30
60 minutes full body for $45
90 minutes full body for $60

Fight Gone Bad IV – Tomorrow

Workout of the Day for Friday 09/25/09

“Annie are you ok?”
Double Unders

Athlete’s Choice: Friday is the day to make up a missed WOD, work on a weakness, develop a skill, or try something new. Gym open 5:00-6:30 pm.

Information for tomorrow – there will not be a workout at CrossFit Placer. You should know this already, we are heading to CrossFit East Sacramento to participate in the Fight Gone Bad IV fundraiser for Prostate Cancer Research and the Wounded Warriors project.

Copied from CrossFit East Sacramento’s Website, click here to go to their page.

Early registration starts at 9:30 AM and the first heats will be held starting at 10:20. Heat times will be assigned on a first come first serve basis, so if you get here early you will have first choice on your heat time. You can expect to be participating in the workout for about an hour.

You will be paired up with another athlete and will take turns performing the Fight Gone Bad WOD and keeping score for one another. The first group of athletes will cycle in starting at Wall Ball and will perform 3 rounds of the WOD. When all athletes in the first group finish, they will stay in the WOD area to keep score for the athlete that kept score for them. Each station will have a head judge to enforce proper movement standards and the entire WOD area will have a head judge to oversee proper movement standard enforcement. Half reps will not be counted, this is going to be a legitimate CrossFit competition! We hope you have been trained well.

Parking tomorrow is going to be jam packed. Please consider carpooling or biking in for those of you who can. The street parking in the surrounding area is limited. For ease of parking, please use Lot 11 of CSUS shown on the map below. They have given us permission to use their parking lot for the event. It is only 2 blocks away and will save you the effort of driving all over the place to find a spot, then having to walk 2 blocks anyway, and possibly getting a ticket for parking where you are not supposed to. Please use Lot 11.

If you are not signed up yet, WHAT ARE YOU WAITING FOR!? Sign up now by clicking the link in the upper right of the screen. If you can’t make it, donate anyway to two causes that are likely to have an impact on your life at some point. Late entry will be accepted on the morning of the event, but things will run much more smoothly if you preregister online.

See you all tomorrow morning, great job raising donations! $16,560 as of last night with the help of our surrounding affiliates. This is going to be epic.


CrossFit East Sacramento In The News!!

Workout of the Day for Wednesday 09/23/09

“CrossFit Total”

Score by adding up maximum lift from each of the three exercises. Three attempts (after warm-up) for each lift. Lifts done in order, squat, press, deadlift.

CrossFit East Sacramento got some great news coverage on yesterday morning’s news shoe on Fox 40!!

Check out the following videos. This is where we are joining in the CrossFit nationwide Fight Gone Bad IV workout/fundraiser. If you know anything about CrossFit East Sacramento, then you know they are a perfect representation of a CrossFit gym at its best, and just as importantly, a true representation of the CrossFit spirit! Congratulation’s to CrossFit East Sacramento!

September Birthday Bashing

Workout of the Day for Wednesday 09/23/09

“Blame it on Kevin and Faith”
Run 800m
35 Double Unders (100 singles)
23 Pull-ups
35 Thrusters (95/65)
23 Push-ups
35 Squats
23 Sit-ups
Run 800m

For those who finish the WOD, there will be ice cold raw milk and Oreos to celebrate Kevin and Faith’s birthdays.

More good things from fish oil: 
Article: Supplementation of DHA (like fish oil) boosts cognitive development in infants.
. . . “However, our results clearly suggest that feeding infants formula supplemented with high concentrations of DHA provides beneficial effects on cognitive development. Furthermore, because infants who display superior performance on the means-end problem-solving task tend to have superior IQ and vocabulary later in childhood, it’s possible that the beneficial effects of DHA extend well beyond infancy.” . . .
Click here for complete article.

Fight Gone Bad IV – Register

Workout of the Day for Saturday 09/19/09

Team Workout – “PVC Mile”
25 Back Squats
25 Front Squats
25 Overhead Squats
Run 400 m
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 m
50 Squat Cleans
Run 400 m
50 Snatch
Run 400m

Except for the run, all exercises are completed with PVC pipe and the reps are done in synchrony. The team stays together for every rep. The run is kept to the pace of the slowest runner.

*Coaches Note: This is an important form and technique emphasizing workout. Focus on proper execution of each movement, full depth on all squats, lockout/rhythm/speed on shoulder movements. Your focus on technique in the cleans and snatch will pay large dividends in later weightlifting workouts. If possible, review the following videos prior to the workout:
Front Squat…[wmv] Front Squat Good/Bad Bi-panel…[wmv][mov] Overhead Squat Basics…[wmv][mov] Push Press… [wmv][mov] Shoulder Press/Push Press/Push Jerk tri-panel…[wmv] Clean…[wmv][mov] Snatch…[wmv] [mov] [link]

Fight Gone Bad IV – Click Here to Download Flier
It’s time to register through CrossFit East Sacramento’s Website – Click Here to Register
9:30 – Sign up for heat assignments (fist come first serve)
10:30 – First Heat
12:00 – Begin eating – Roxy Deli Catering

More information: Heat assignments will be on a first come first serve basis, so if people need to leave early, get there early and get signed up. We have a handful of volunteers from the National Personal Training Institute who have been trained in the methods of FGB by their instructors. They will be assisting in the warm up area giving instruction on how to perform the movements correctly and giving final briefing on how the WOD will be performed. Athletes will be paired up with a partner who will keep score during their heats. After one group of athletes finishes their heat, there will be a couple minute break to recover. Then they will trade places with their partner and keep score for them. Each station will have a volunteer head judge who will be responsible for keeping movement integrity to a competition standard. It looks like we will have about 100 athletes performing the WOD and we will have 4 different scaled versions of the WOD. There will be a men’s and a women’s Rx station, a station with 35# barbells, and a 2 round version with very light dumbbells and small boxes in which kids and grandparents will be able to perform the WOD safely. Come one, come all.