This week we will get to revisit the CrossFit Total and find our 1 rep max on Back Squat, Deadlift and Shoulder Press.  This will be on Friday this week.

The Santiam Stampede is this coming weekend.  Dust off your boots and cowboy hats and head for the rodeo grounds. Yeehaw.

Here is the next installment from the CrossFit Five By Five Handbook

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NUTRITION

Our nutrition plan is based on eating whole foods, versus processed foods.  Chicken breast, broccoli and rice as opposed to pizza.  It also takes direction from Greg Glassman’s nutrition plan.

“Eat lean meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat.”

General targets for eating whole foods are 40% carbohydrates, 30% protein and 30% fat.

What we eat every day is important for our health but how much we eat is even more important.  Controlling the amount of calories we consume can have great long term health benefits.  So it can be useful to know what optimal portion sizes are for your meals and what your total caloric needs are on a daily basis.  The CDC recommends men to consume 2-3,000 calories per day while women should consume between 1,600 and 2,400.  These numbers have a wide range that covers differences in age, sex, height, weight, physical activity level and pregnancy.  Your coach can help you with this target.

Eating right and staying active will provide a lifetime’s worth of benefits and will give you a clear path to health and longevity.  This book will only scratch the surface of available good information.  Stay informed.

3 WAYS TO CONTROL CALORIC INTAKE

  1. Overall caloric restriction- eating less
  2. Changing “what” you eat- food restriction
  3. Changing “when” you eat- time restriction- intermittent fasting

Eating whole foods has become a better system to keep our bodies well fed.  It avoids “processes” foods that are normally found in the center aisles of the grocery store.  Some of these are from pizza, crackers, cakes, pasta, bread, chips, etc.  There are still whole foods within these aisles but you need to be aware of ingredients within the packages.  In fact just being stored in a “package” makes the item suspect.  For example a bottle of salad dressing may have 20-30 ingredients- highly processed, while a frozen package of frozen broccoli would be fine as a choice for “whole foods”.  If you start out reading labels, trying to keep items to 3 or less ingredients, is a good place to start.

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SCHEDULE THIS WEEK-  MON-FRI 5AM, 6AM, 4:30 PM AND 5:30 PM.  SATURDAY POKER AT 7 AM

WORKOUTS THIS WEEK- RUN, Row/bench press, Run or walk intervals, pullup/dips/run/burpee session, POKER, CROSSFIT TOTAL ON FRIDAY

SEE YOU AT THE GYM

3,2,1 GO!!

DEAN