Take a nap today, you've earned it.
"Every new beginning comes from some other beginning's end." - Seneca
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Coach Heidi's daughter, Rowan, pulls 115# across the gym floor.
Coach Heidi builds strong daughters! Join her today at 9AM for the unknown and unknowable. The noon firebreathers at work.
We finish our 3-week Foodie Friday mini nutrition course with a little bit about meal timing. You know, by now, that a successful nutrition program focuses on 1. Food Quality - meat, vegetables, nuts & seeds, some fruit, little starch and no sugar, 2. Food Quantity - Eat according to your frame size by using your hand to portion meals, and the final issue is 3. Meal Timing. While, meal timing is important, it's not the highest priority of a sound nutrition program. You'll have better results if you focus first on quality and second on quantity. Meal timing is more important on days you workout, and not so much an issue on days you rest or do something fun outside. The foods that we focus on for meal timing are our carbohydrates and fat, specifically we are going to "cycle" our fruit and starch. Fruit is delicious and is an excellent carbohydrate to consume in the meal you eat before you workout (PRE-WOD) and starch is best consumed in the first meal after you workout (POST-WOD.) Fruit's carbohydrates come from fructose and glucose, and fructose is metabolized in your liver which makes it not so great for POST-WOD refueling. You can access the fructose more easily for energy during your WOD which is why fruit is best consumed before you workout. After your workout (POST-WOD) you want to consume a carbohydrate that is easy to digest and will readily refuel the cells of your muscles which is why we should eat a little starch POST-WOD. Good starchy foods are all below ground vegetables, e.g. carrots, beets, potatoes, sweet potatoes, etc., or all hard skinned squash, e.g. butternut, acorn, delicata, etc. For some people, especially those who are NOT trying to lose weight, rice can be an excellent POST-WOD carbohydrate. The other macronutrient we are going to cycle is our fat. Try to avoid high fat foods in your POST-WOD meal. Fat slows the digestion of your food and you want to be able to easily digest all of the POST-WOD carbohydrates. Cycle fats into meals in the morning, or if you have big evening cravings eat most of your fat in your evening meal. There you have it, and easy 3 step nutrition program. It wouldn't be Foodie Friday without a delicious recipe. This week's recipe is an excellent POST-WOD meal courtesy of 40 Aprons. Click on the image for the recipe. We build physically and mentally strong women. Check out these lovely ladies doing pull-ups at last year's Murph. We continue our study of The Invictus Mindset by looking at our commitment. The first Pillar of The Invictus Mindset is Goal Setting and the three legs of the first pillar are focus, motivation and commitment. We've explored focus and motivation, and this week we look at the last leg of the pillar - commitment. In The Invictus Mindset, author CJ Martin asks, "...would you run through the rain if your program called for you to do so?" Would you reverse engineer inconveniences? Would prep your meals? Would you pack your gym bag the night before? Would you schedule your gym time and guard that time? Would you drink La Croix instead of beer? Would you order the burger without the bun? Being committed means you will make some sacrifices to achieve your goals. Some goals require bigger sacrifices than others. Your level of commitment to your goal is your willingness to make different choices. It's your willingness to do something a different way. Once you're clear on why you want to achieve something, and you understand your motivation, it becomes much easier to stay committed. Let's put all of the last three week's of lessons together and actually make some goals. Here is the CrossFit Invictus Vision Statement and Goal Setting Sheet. Print one out for each of your goals. Share your goals in the comments or on our Facebook group. We want to support your efforts! Today is our weekly Murph prep workout. Murph pays tribute to LT. Michael P. Murphy, a US Navy SEAL, who made the ultimate sacrifice to save his SEAL team. Lt. Murphy created this workout, originally named Body Armor, to prepare him for the mental of physical rigors of deployment to Afghanistan. The MURPH is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had. As with everything we do at our gym, we will scale and modify this workout to meet you at your current fitness level. If you can't run, you'll walk or ride your bike. If you can't do a pull-up you'll do a ring row if you can't push-up from the floor you'll go from your knees. NO WORRIES and NO EXCUSES. You can also choose to officially participate the worldwide Murph challenge by signing up online. Your registration fee will contribute to a prestigious organization founded by the Murphy family and you'll get a kick-ass MURPH shirt. We will be doing Murph on Memorial Day at 10:30AM. We'll have a potluck party afterwards. We'll provide protein and drinks, is you'll please provide salads and other nibbles to share.
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