Wednesday January 9, 3-7 PM, Hydrostatic Body Fat Testing. Sign-up on whiteboard
Saturday January 12, CrossFit Roseville is closed because we are all going to workout at CrossFit SAC
Workout of the Day for Monday January 7, 2013
3 rounds of:
Run 400 meters
21 Kettlebell Swings, 53/35
Saturday was another awesome day at CrossFit Roseville. Thanks for coming out, challenging yourself, taking a risk, and going for it. Thanks for the pictures, Riza!
Now is the time to go Rx’d on workouts. Now is the time to master skills. And now is definitely the time to get your eating back on track. Are you ready for a challenge? Let’s get your nutrition back on track and elevated to the next level.
For the next 25 days, starting on Monday January 7 and continuing through Thursday January 31, challenge yourself and accumulate as many points as possible.
This is how it will work. First, you select what level of participation you want:
Level 1 – No Sugar*
Level 2 – No Sugar and No Gluten**
Level 3 – No Sugar, No Gluten, No Dairy, No Legumes, No Potatoes, No Rice***
Once you have selected what level you want to challenge yourself with, for every day you successfully eat following that level’s guideline, you get 1 point. For example, if you choose Level 1 and every day from Monday January 7 thru Thursday January 31 you eat no sugar, then you have earned 25 points. If you eat any food item with added sugar (in any form) then you do not get a point for that day.
You can earn additional points by completing the following every day:
A) Taking the recommended daily fish oil. M: 3 grams, W: 2 grams****
B) Drinking at least 64oz of water daily.
C) Eating 14 grams or more of protein within 30 minutes of waking up.
D) Eating a post WOD meal or drinking a post wod recovery shake within 30 minutes of working out.
The total points possible after 25 days is 125. Can you accumulate at least 110 points in 25 days? How many of those points can you earn? Are you willing to challenge yourself these 5 ways (following your chosen guideline, taking fish oil, staying hydrated, starting your day with some protein, and fueling after your workouts)?
To participate, write your name on the white board. Every day before your workout, update your current point total. It couldn’t be simpler.
There will be a prize for the man and woman with the most points. In the event of a tie, your relative improvement on the workout Helen will be the tie breaker. Helen will be the workout of the day at the start, and on Friday February 1.
Nutrition is the base of the fitness pyramid, it is the foundation with which we build and maintain a healthy lifestyle. Ramping up for the 2013 open, nutrition will be an essential tool towards improving our performance as a gym so that we can have fun and compete at our best.
This may or may not be one of the prizes:
*Level 1 – No Sugar. This means no added sugar in any food or drink item you consume. No agave, no brown sugar, no high fructose corn syrup, etcetera. Most serious crossfitters and athletes are already doing this. If you aren’t, now is the time. You might be amazed what 3 weeks without sugar will do to you.
** Level 2 – No Sugar and No Grain. This is very similiar to “The Primal Diet”. The main text is “The Primal Blueprint” by Mark Sisson and a blog called “Mark’s Daily Apple”. This is a way for those that already have a no/low sugar lifestyle to challenge themselves. Basically you are eliminating bread, pastas, and any processed food (because processed foods typically contain gluten). Dairy, legumes (beans), rice, and potatoes are allowed. Another book by Dr. Mercola’s “The No Grain Diet” has great information as well. This level forces you to get off of processed foods, up the quality of your carbs, and be very deliberate about the food choices you are making.
*** Level 3 – No Sugar, No Gluten, No Dairy, No Legumes, No Potatoes, No Rice. This is very similiar to the “Paleo” diet. This is an advanced level for those wanting to try the Paleo approach to nutrition. There is a lot of blogs and information out there, as well as seveal athletes at our gym who eat this way, and the two main texts are “The Paleo Solution” and “The Paleo Diet”. For this challenge, whey protein is acceptable.
**** Recommended daily fish oil – M: 3 grams, W: 2 grams. This is a low recommended dose. It would be better for men to get around 5 grams a day and for women to get around 3 grams a day at least. But for this challenge, using the Pure Pharma we sell at the box for $35, that would be 5 pills a day for a man (take 2 pills 3x a day) and 3 pills a day for a woman.