030408 TUESDAY

THE GOODS, THE BADS AND THE UGLY

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Nutrition is just as important for your performance as your training so eat things from the left side of the picture, avoid foods from the right and work out with the guy in the middle and all of the other trainers from The Shed.

Loose your Breakfast with Luca:

4 Rounds For Time of:

10 Turkish Get-up/Lunge/Lunge/Lie Down

10 DB Power Cleans

400M Run

Post time and comments

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Alittle more about nutrition:

Food to avoid

These foods are best avoided as they have little – if any – nutritional benefit.

* Bread (inc. bagels, croissants, crackers, etc.)

* Cake, muffins, scones etc.

* Refined sugar and associated products (inc. sweets, chocolate, etc.)

* Table salt

* Fruit juices, smoothies, juice bar drinks

* Soft drink

* Breakfast cereals (eliminate processed brands and those high in sugar and salt)

Food to reduce

These foods may be eaten in moderation, and replace them with other, better options when possible.

* Processed meats (inc. salami, bacon, sausages, hotdogs, etc.)

* Potatoes, sweet potatoes, yams and potato products

* Pasta

* Rice

* Processed foods

* Coffee

* Tea

* Alcohol (especially spirits and beer)

* Dried fruits

Food to include

These foods should form the basis of you diet, they are packed with nutrients and your body is designed to digest them.

* Lean meats (trimmed of visible fat, preferably grilled not fried)

* Fish

* Seafood

* Eggs (remove the yolks)

* Soft cheese

* Fruit

* Vegetables

* Nuts ( no salted nuts)

* Seeds

* Water

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  • jorgy

    Excellent post Luca. Very good advice to follow

  • Luca Z.

    The other day I was talking to Rick about proper nutrition and how it would benefit him in his quest for the best form for the games, so I thought to give him and everyone else some pointers about it

  • Rick

    Very helpful thanks luca

  • J Jones

    He needs to watch the video in this month’s journal.

    Nicole lays it all out:

    Eat like a champ = Perform like a champ.

    There is no other way.

    -jj

  • Luca Z.

    Any time Rick.My point precisely JJ, on another note we need to put pressure on Nikala and Carry to go to the games, those two are awesome and they will do great.

  • Darrnen

    Will any one be at the shed earlier than 4 today, maybe noon or early afternoon. I can’t make the 4 pm class and want linda bad today. Nate? Jorgy?

  • Carry

    The more I think about it the more I think I would like to go to the games. I’ll need some help to get ready. And I am going to start coming to some of the morning sessions. So, whatever pointers you can give me, I’ll be happy accept the help 🙂
    Hopefully Nikala and Sarah are able to come along!

  • jorgy

    Darren, sorry i am currently at school wasting away from this educational system.
    Carry, you will be fine if you train just like you do, but if you want to really put on a show, just start talking to Craig and luca about getting the numbers of your Crossfit Total up. Once you do that I think you are a great contender.

  • Rick

    Carry, i agree with Josh. i think that you will do great at the games. we should just start incorporating some strength along with your metcon work

  • Carry

    I don’t know what a Crossfit total is or what metcon is but I’m sure you guys can explain it to me.

  • Craig

    Darren, someone will be there at 4PM today to get you started.

  • Stavros K

    I am going to make a push to attend the Crossfit Games as well. So, who’s in? Should we get a strategy or some goals laid out?

  • J Jones

    We should find as much out as possible about the new format they are using this time, so we can get a good strategy.

    Current Strategy: Kick ass in all wods. Eliminate your weaknesses.

    -jj

  • Rick

    i read somewhere that there was going to be four events this year as i doubt the format would be the same from last year. Carry, crossfit total is the sum of you max effort deadlift, press, and squat. Metcon refers to your metabolic workouts that involve running, pullups, rowing etc

  • Darren

    LINDA RX’ED

    Hell Yah. What a ball buster. My fat butt weighed in at 215lbs per workout.

    DL 322
    Bench 215
    Cleans 162.5

    Time: 1:02

    What a hard workout, first time rx’ed. Really excited. Cleans still need some work on form. And deads at 320 were brutal. but glad i powered through..

  • Rick

    damn dude nice

  • Craig

    Well done Darren!! Brutal – way to power thru. So, how was set 8 & 7?

    My first as rx’d took 56 minutes and I wanted to die. Time is not the issue – completion is.

  • Craig

    Everyone: if we’re going to the CF Games, we need to focus on form, FIRST. Demand that your instructor work with you to tighten your form. Take a personal training session if you need.

    Come to the Olympic Lifting class on Saturday – this is one-hour of pure instruction. If you need work on Cleans, Jerks, Overhead Squats – get help now.

    You’ll want to ramp up your training intensity in a few more weeks. But, for the next two weeks: FORM!

    Master:

    Double unders
    Kipping pull ups
    Push Press
    Push Jerk
    Push Ups (to the floor!)
    Burpees
    Wall Balls
    Sit Ups
    Kettle swings (for speed!)
    Rowing Technique
    Overhead Squats
    Deadlifts
    Back Squats
    Front Squats
    Press
    and…. a muscle up if you can.

  • Darren

    Freaking the 8 and 7’s were brutal to say the least. I looked at clock after first round, around 9 minutes, first 4 rounds are soooo hard.

  • Mike Erickson

    Tues night at the shed w/ Rick:
    Rick suggested a timed version of filthy fifty, two minutes each exercise and count reps. Did 302 reps, took over 23 minutes because Rick added some rest between exercise (thank you Rick). Hated the wall balls the most, even more than k2e’s. I think I like the ff, nice mix of exercises. If I did the whole thing it would take me over an hour though. When I got home Karen said “well, you look better than you did Saturday when you got home.” Ahh, just right. Thanks Rick.

  • Mike Erickson

    Tues night at the shed w/ Rick:
    Rick suggested a timed version of filthy fifty, two minutes each exercise and count reps. Did 302 reps, took over 23 minutes because Rick added some rest between exercise (thank you Rick). Hated the wall balls the most, even more than k2e’s. I think I like the ff, nice mix of exercises. If I did the whole thing it would take me over an hour though. Karen said “well, you look better than you did Saturday when you got home.” Thanks Rick.

  • Mike Erickson

    I have no idea how two versions of my comment got posted….Well, here’s a third. Sorry.
    -Mike

  • J Jones

    Nice work there Mike. I can testify to your struggle.

    Heed our warnings about over training as well. All the crossfit allstars stick to the 3 on 1 off schedule (3 hard days of working out and one day of little to no training).

    -jj