Workout of the Day for Tuesday 11/10/09
Complete as many rounds in 20 minutes as you can of:
Run 200 meters
21 Sumo deadlift highpull (95/65)
Last weekend, three CrossFit Victrix athletes attended CrossFit’s Nutrition Certification; Heather Peterson, Justin Arnest, and Lilia Arnest. You can bet that we are all motivated and anxious to help everyone dial in this vitally important element of our health and fitness. Please ask us for information anytime! See if you can find us in the picture click here.
For November, we will focus on three elements:
1. Building Strength
2. Food Quality
3. Goal Setting
1. Strength: November’s workouts will tend to be heavier with less volume and the intense metabolic conditioning will tend to be shorter and less frequent. Women, don’t worry, you won’t get “huge”. In fact, this will add tone and lean muscle, your fat will melt away faster as we change your body composition, your metabolism will respond by going faster, and you will be able to bring more intensity to every endeavour. In January, we will transition back to a more typical CrossFit template as found at CrossFit.com. Focus on form, technique, and maximal efforts.
2. Nutrition: With Thanksgiving and holiday parties just around the corner, now, more than ever, is the time to run clean! There is no comparison between a lunch of turkey, apples, and almonds compared to a lunch of cheeseburger, fries and soda. Seriously, so much can be accomplished if we just focus on food quality. If we can spend November cutting out the crap, our time in the gym will reap more rewards, our immune systems will be stronger (it is flu season), and we will feel better. Let’s focus on eating high quality protein sources (lean meats), limiting our exposure to foods that will spike our insulin levels, and eating whole and fresh foods instead of processed and packaged foods. We can worry about amounts later. For more information, ask Heather, myself, or Lilia. Please grab a food log from the table and start tracking what you are eating. At this point, don’t worry about how much, just log what. Your trainers will be expecting you to have these with you often so we can see what you are eating.
3. Goal Setting: There will be a section of the white board for everyone to write three goals by the end of next week. These can be performance based, body composition/size based, or nutrition based. At least one goal should have a deadline of year-end (12/31/09) and one goal should be longer term. Your public declaration of specific goals is symbolic of your dedication to progress. Other then that, they are your goals, so make it whatever you want. If you want some ideas, talk to me in the gym or check the athletic skill level chart for ideas.