Join Coach Heidi at 9am for the unknown and unknowable. Then head over to CrossFit Hyalite and cheer on our four teams competing in the Battle for Quite Waters.
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We are having so much fun celebrating our Fourth Anniversary! Thanks to everyone who attended our party and who is participating in our Anniversary Throwdown. Today is the final workout. I hope you all enjoy it! YES! It's finally FRIDAY! Who's ready for the weekend? I hope you all come out to CrossFit Hyalite tomorrow to cheer-on our 4 teams who are competing in the Battle for Quiet Waters. This competition is a fundraiser for Warrior for Quiet Waters, a non-profit organization that helps Military Veterans heal through fly fishing. It's a great organization and we're proud to support it. Last week I introduced to you the first step in learning how to count your Macros. Counting macros means to consume a precise amount of each macronutrient according to your macro plan. Through counting macros, calories are controlled for weight loss or weight gain. (There are 4 calories per 1 gram of protein and 1 gram carbohydrate and 9 calories per 1 gram of fat.) To lose weight you have to be in a caloric deficit. To gain muscle you need to be in a caloric surplus. Yes, calories do matter in the end. But, all calories are not equal, that's why we're counting Macros, not calories. Today I'm exploring how to actually figure out how many Macros you need to eat to achieve your body composition goals. There are several good Macro plans, some of the most popular with CrossFitters are the RP (Renaissance Periodization), WAG (Working Against Gravity), IIFYM (If It Fits Your Macros), and Macrostax. All of these plans aim to maximize your caloric intake through prioritizing protein and controlling your carbohydrate and fat intake based on your training load and body composition goals. I had my Macros calculated by 4 different programs, RP, TriFecta, SPG and IIFYM and here is what they suggest for me for weight loss.
As you can see SPG (based on the Zone diet) is a bit of an outlier. However, now that I have all this data, what should I do with it? The first step is to try something for at least 2 - 4 weeks. I don't mean half-assed attempts either. Really give it a good try. If after 2 weeks nothing happens, then I will reduce my carbs and fat. As CrossFitters, we need protein to build muscle and to help us recover form our high intensity workouts. How should you start? First, get weighed and figure out your body fat percent. You can do both of those things for free at Complete Nutrition or by taking your measurements on BTWB. On the BTWB app click on Log in the upper right corner. Now scroll down to Weigh In and click on it. Now enter your height, weight and measurements (scroll down to see those). Your body fat will be calculated for you. Now that you have your weight and body fat percent, use any number of free Macro calculators, SPG or IIFYM are free and easy. Now get a good kitchen scale, a set of measuring cups and measuring spoons. You'll need these measure how much food to eat. Now, the real work begins. You will need to weigh and measure everything you put in your mouth. If you cook most of you food, rather than purchase food in boxes, bottles, bags or cans, you have some extra work to do. Let's look at today's Foodie Friday recipe and calculate the macros. Let's make Well Fed's Hamburger Salad for dinner. I used Self Nutrition Database to determine the Macros.
Total Macros: 30g of Protein, 32g of Carbs, 60g of Fat. This meal provided ALL of my fats for the day. If I skipped the mayo I could have some fat in another meal. I also need to make sure I eat more carbs and protein (which I do in my post workout-out protein + carbs shake.)
Getting started in counting macros can be a real eye opener! It might be just missing piece you need to achieve the body composition and performance goals you seek. If you have any questions about this, please talk to any Coach. We all have experimented with counting Macros and can help get you off to a great start! Good luck! Allison is competing in 2 CrossFit events this summer. We are still trying to convince Annie to do one:-) Come out this Saturday to Tactic to cheer on our teams in the Battle for Quiet Waters competition.
You often hear us Coaches talk about the difference between training, practicing and competing. In class, everyday, you are training and practicing. This means you're scaling complexity, managing load and volume for a specific stimulus, and working on mechanics and consistency. Training and practicing are what make you better, more efficient, and ultimately faster, stronger and more fit. If you're competing in class by comparing your times/score to others you are missing a HUGE opportunity to work on your own fitness. If you are competing in class you are letting your ego get the better of you. Your ego is not what's going to make you faster, stronger and more fit. Your ego only cares about right now. It doesn't care about the progressions, the process, the mechanics, or the consistency. But, you need the progressions, the process, the mechanics, and the consistency to get faster, stronger and more fit. The time for being competitive is when you're in an actual competition like Row'd Royalty, The Open, or Festivus Games. We LOVE competition. Competition reveals our character, our grit, our fortitude. Competition is the culmination of months of training and practicing. And, competition season is upon us.
Husband and wife, Jim and Sarah, do pull-ups together.
Homegrown Paleo - Be a Locavore
In 2007 my life changed when I read Michael Pollan's Omnivore's Dilemma. I realized, after reading the book, that most of our environmental issues were caused by our huge, bloated and totally inefficient industrial food system. Did you know it takes an average of 10 fossil-fuel calories to produce one calorie of food energy on an industrial farm? About a quarter of Americaâs greenhouse gas emissions are attributed to how we grow, process and transport food. On average, our food travels 1,500 miles before it reaches our plate. After learning these things, and realizing I could have an immediate and direct impact on my personal health and the health of the planet, I made a personal commitment to eat locally. At the time I was living in Reno, Nevada, elevation 4500 ft, where we get an average of 8 inches of rain a year. No easy task.
Not long after I made this decision one of my favorite American Public Media radio programs, The Splendid Table, put out a call for volunteers for their Locavore Nation program. They wanted to follow people from all over the US as they tried to eat 80% of their food from within 500 miles of their home city. I applied. The Splendid Table received 15,000 applications! They were totally overwhelmed. From those 15,000 they invited 150 people to write an essay as to why they should be selected for the Locavore Nation challenge. From those 150 applicants, 15 were selected and I was among them. The Locavore Nation start January 1! Seriously, in the middle of winter, we started a local eating challenge. The best I could do was to make my own bread (ironically using Wheat Montana flour), yogurt from a friend who had a 4H dairy cow, goat cheese from the same friend with 4H goats, beer that James brewed and pickles I have made the previous summer. It was a pretty dismal start. By the time the challenge ended, 365 days later, I was sourcing about 80% of my food from with 100 miles of Reno, much of it homegrown. My passion for growing my own and buying from local producers has not diminished. I am super excited to finally have a venue where I can, once again, encourage and support people who want to make growing, cooking, and eating a deliberate act of independence and self-sufficiency. I hope you take on our 31-day Locavore Challenge this August. I think we're going to have lots of fun eating and sharing. Here's how to participate:
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