What an AWESOME experience we had this weekend filled with so much knowledge and fun. I highly recommend going to the CrossFit Nutrition cert. You will not only learn but understand how nutrition plays the BIGGEST role in your health and fitness goals. We learned everything from gluten free dieting, what supplements to take, importance of sleep, hormone and insulin balance, how and how to fuel yourself with for workouts and afterwards, etc, etc, etc….

It really impressed upon me that we have the power to prevent diseases, improve our health and quality of life for us, our family, friends, everyone we know. Nutrition is very powerful!

Look out Paleoholics we have got some major ammo with us now.

Today WOD:

“Angie”
100 Pullups
100 Pushups
100 Situps
100 Squats

A Bunch of us are attending the CrossFit Nutrition Certification this coming weekend. It is going to arm us with the best knowledge on how to fuel our bodies for elite health and peak athletic performance. Much of the information is taken from the Paleo Diet and the Zone Diet. Check out this blog on eating with the Paleo Diet:

http://www.crossfitcaliforniacity.com/2009/07/28/eat-paleo-now-for-your-healths-sake/

Today’s WOD:

Nutrition is the single greatest thing to help you achieve any goal you are shooting for.

Allow me to introduce the Paleo Challenge. The Paleo Challenge is a global challenge we found on Facebook. CrossFit Sioux Falls will be doing the challenge for 7 weeks from MONDAY JULY 13th to SEPT 7th (Labor Day).

The challenge will include one group meeting a week. The reason to is have a place where best practices are shared, recipies, success stories, great resources. The more we all share, the more we’ll all learn.

Our 1st Paleo Challenge meeting is Tuesday July 14th at 7:15pm at CrossFit Sioux Falls.

Contact us for more details: info@crossfitsiouxfalls.com

Today’s WOD:

The Paleo Diet is the ultimate guide to enhancing health and athletic performance using the diet principles of our Stone Age ancestors.

PaleoKits include Free – Range and Hormone Free Flank Steak Jerky, Macadamia Nuts, Raw Pecans, Raw Almonds, Dried Cranberries, & Dried Strawberries. These Paleokits are made daily and vacuum sealed for same day freshness. Our athletes swear by them for optimal performance and health. Get a full refund if you are not 100% satisfied.

Proceeds are used to fund Steve’s Club, A 501c3 NJ Non-Profit Organization.

About Steve’s Club

In May 2007 Steve Liberati started a club, Steve’s Club to help get kids off the street and provide a positive influence through teaching CrossFit.

Steve’s Club is located in the North side of Camden, NJ a very tough place for a kid to grow up. Crime and violence run rampant in this inner city where the murder Rate of more than 7 times the national average.
“Our mission at Steve’s club is to provide excellent coaching, community, support, and guidance to the young athletes (aspiring for greatness) of Camden, NJ. On a broader scale, our goal is to create a positive place for young people to go to just “get away from it all.” A contagious community that brings state-of-the-art coaching techniques to the talented athlete in Camden who haven’t access to current technologies, research and coaching methods. Fitness that is fun, challenging yet highly effective. But you know, talk is cheap. Rather than just tell you about the merits of our club, we cordially invite you to come over and see for yourself what Steve’s Club is all about.”

For more information:
Paleo Diet: http://www.thepaleodiet.com
PaleoKits: http://paleokits.bigcartel.com/
Steve’s Club: http://stevesclub.typepad.com/

Today’s WOD:

Warmup:
3x
10 Pullups
10 Sumo Deadlift High Pulls
20 Lunges

WOD:

Post workout....time for post workout fuel:-)

Previously we discussed pre workout nutrition. Today is all about Post Workout Nutrition. Post workout is the most critical phase because your body is better prepared to receive and store nutrients (i.e. carbs) than at any other time during the day. You basically have a 30-60 minute window of opportunity to take advantage of it.

Here are a couple of goals to abide by:
1 – Replace expended carbohydrate stores: Take in at least 3/4 of a gram of carbs per pound of bodyweight. It is also best taken in a liquid rather than a solid form.

2 – Rehydrate: Begin to taking in 16oz of liquid for every pound of lost during exercise. You may not be able to accomplish this within 30 minutes after your workout so continue hydrating throughout the day.

3 – Provide Amino acids for recovery of muscles during exercise: It is possible to use 30 grams of muscle protein for fuel in one hour of an intense workout!

Information provided by the Paleo Diet for Athletes. For more tips get the book:-)

Today’s WOD:

Warmup:
3x
Shoulder Rolls – 10
Handstand Holds – 30 sec
OH Squats – 10
Sumo Deadlift High Pull w/KB -10

WOD:
“Nicole”
AMRAP in 20 minutes
400m Run
Max Pullups

Nick is the Man! And he is joining us when we go to a Nutrition Cert Aug 8th

As most of you know CrossFit is big into the Paleo Diet. Currently I am reading the Paleo Diet for Athletes. And it is giving me a ton of useful information about nutrition as it applies to CrossFit.

The question is always asked, “What should I eat before a workout?” I find people don’t eat anything or eat the wrong food resulting in a much lower performance, headaches, or stomach aches.

Here are some pre workout nutrition tips:
–Consume 200 to 300 calories per hour of exercise: is dependent on your body size (of course).
–Stock up on carbohydrates you are about to deplete.
–Keep the meal low in fiber: fiber in foods make it dense and takes more time to digest. Digesting and working out at the same time is not a good combo:-(
–Include protein especially branched-chain amino acids (BCAA): Amino acids are the building blocks of protein. Certain amino acids, the “essential” ones, are critical for your health and fitness and must be in the foods you eat because you body can’t produce them.
–Hydrate Well: When you are thirsty you are already dehydrated. Drink water all day long and an even pace.
–Take in water only in the last hour before you workout: to prevent an influx of sugar to the blood, followed by the release of insulin to control it.

Here are some examples that can be consumed around an hour before you workout. You should select those that appeal to you while being tolerated by your body. So it might take some trial and error.

–Fruit with Eggs: eggs loaded with protein and BCAA’s combine it with a low fiber fruit (banana, peaches, cantaloupe, honeydew, and watermelon).
–Applesauce mixed with protein powder: look for unsweetened applesauce. Low in fiber and you will get the protein in too (I prefer whey protein)
–Baby food, including animal products: yep…baby food. It is easily digested.
–Liquid meals: shakes or blended foods absorb quickly if your stomach can handle it, go for it.
–Sports bars with protein: I have to admit this is a regular one for me because of the convenience.

That should give you some ammo.

Love to hear your thoughts.

Today’s WOD:

“Warmup:
4x
50 single jump ropes
25 squats
10 PVC elbows high & outside

WOD:
AMRAP in 20min
10 Deadlifts
10 Box Jumps
10 Burpees
10 Wall Balls

Post Times and Comments

I will admit fault on this one. I have been guilty to recommending ibuprofen to members to help with muscle soreness after a workout. Well after doing a little research I have found that is a BIG NO NO.

Ibuprofen is an NSAIDs. NSAIDs have been shown to delay and hamper the healing in all the soft tissues, including muscles, ligaments, tendons, and cartilage. Anti-inflammatories can delay healing and delay it significantly, even in muscles with their tremendous blood supply.

Please read this blog I found by Kelly Starrett to find the truth about Ibuprofen and what to do for muscle soreness:
http://sanfranciscocrossfit.blogspot.com/2009/06/get-off-ibuprofen-peoples.html

Today’s WOD:

“Warmup:
400m run
3 Rounds
10 Turkish getups
15 Box jumps
25 Squats WOD:

Workout:
50-40-30-20-10
SDHLP
Pushup
Situps
200m Run

Hard work + good nutrition = success, right? Well, nutrition is important of course, but it’s actually a small part of a very critical aspect of fitness: recovery. Doing the WOD’s and eating right are important, but we overlook recovery all too often. Most don’t realize that our gains and improvements from training don’t come when we work out; they come when we allow our bodies to rest, repair, and replenish. Multiple days without properly recovering can ruin all of the work you’ve put into your workouts; it’s that important! In addition to eating right, we must also be aware of sleep, allowing ourselves alone time (meditation), play time, managing healthy relationships, and many, many more. If you want to learn more, two great articles are attached to give great tips about maximizing recovery and a way which you can actually quantify your recovery efforts just like you do for a workout…

http://library.crossfit.com/premium/pdf/29_05_On_Recovery.pdf?e=1243308084&h=6a756cd06e678eb816b4bfa28b3f8451

Click to access 29_05_Recovery_Nextgen.pdf

Article written by Casey Mouw.

Today’s WOD

25-15-5 to 5-15-25 to 25-15-5
Squat Cleans
Push Press
Wall Balls

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