EMOM 8 Minutes:
1 Power Clean and Push Jerk at about 80-85% 1RM
AMRAP 5 minutes:
Power Clean and Jerk 155/105
Scale to 75% of your EMOM weight if you can’t do the Rx’d loads.
Post loads and then rx and reps to comments.
5 Rounds NFT of:
10 Push Ups or 5 Ring Dips
14 Goblet Lunges (7ea)
20 Hollow Rocks
Jeremiah takes on 14.1
- Don’t forget about our UFC screening starting this Saturday right after group classes and the Brooklyn Get Down dance party/event the following Saturday.
- Don’t forget that 14.2 will be announced tonight starting at 8:00pm! Stay tuned to the Games site for the live announcement.
- CFSBK has pulling a double dip on CrossFit.com! Today our own Zach H is the mainsite picture and yesterday they posted the article about CRASH Bs including Coach Nick, Katie M and Sarah M! Go team!
Transitioning from the Look, Feel, Perform Better Challenge
The LFPB challenge ended a few weeks ago and many of you are still adjusting to finding a balance between the challenge parameters and allowing some more flexibility while still making progress with your goals. To start, take some time to honestly evaluate where you did well and where you failed. As we discussed in a previous post, you could learn a lot about yourself and the people you associate with by examining the time you made decisions that weren’t health supportive. One easy easy way to continue and improve success is to do more of what worked for you, whatever it was. You’ve already got that ball rolling so stay with it. Then you can begin to experiment with improving one or two things you had trouble with. Just as you wouldn’t expect to enter the gym and go from a 95 pound squat to a 365 pound squat in a few weeks, changing nutrition and lifestyle habits for the better will take some time. Be patient and start acting on one or two, and only one or two things. Recognize that you will only succeed with the way that is appropriate for you, not anyone else. Even if the person you share a squat rack with every Wednesday did “x” and had amazing, painless results, that does not mean that the same things will work in the same way for you. Below are a few considerations depending on which path you were on for the challenge.
Level 1 Eater (aka, traditional Paleo approach)
Did you do well eating better quality foods and have a few notable improvements? Great! If you’re still going in the right direction then simply keep at it. Remember, be patient. If you’ve stalled a bit then you should now start to work on some quantity control as well. If you are still trying to lose body fat then you can use a few time tested principles that don’t require a scale or a measuring cup.
- Eat slowly. Many people are in the habit of eating on the go and it isn’t doing us any favors. Sit down, slow down, and chew your food. Have a meal time instead of a meal “for time”. You will digest your food better, getting more out of it, and likely eat less. An old school bulking tactic is to eat as fast as possible, before your body knows it’s full. Your satiety cues are more easily recognized when you eat slowly than when you’re in a feeding frenzy. When you eat more slowly it makes it easier to eat what we need instead of what we want.
- Eat to 80% full. Slowing down will help tremendously with this. This can be the most important habit to work on to maintain a lean, healthy body. Don’t worry about being exact with it, you probably can’t anyway. When you think you might be full enough simply wait a minute or two before deciding whether or not you need more food. If the answer is no then you’re done, regardless of what’s on your plate. Pack it to go or toss it out. If the answer is yes then eat some more before asking yourself the same question again.
- Eat protein with every meal and snack. Protein is the macronutrient that will help most with satiety and the one that helps with a sense of satiety the most. It’s the building block of your body. Eat some quality and protein at every meal and round it out with some produce and healthy fat.
Level 1 Eater (aka, traditional Paleo approach) and want to gain weight or stop losing?
- Eat more at each meal, or add in a meal or snack. Simple, yes?
- Add in some whole fat dairy post-training, particularly on lifting days.
- Add more starch to your diet. Plantains, yucca, yams, root veg, and white potatoes (sans skin) are all good options.
Level 2 Eater (aka, The Zone)
Did you do well but started to freak out at the site of your scale? You can relax the weighing and measuring a bit and use the knowledge you gained over the last six weeks.
- Use the internal scale you developed over the past six weeks. Eyeball portions and be honest about it.
- Include all the macros (protein, carbohydrate, and fat) on your plate at each meal. Don’t be ok with letting a meal slide with no protein.
- Do your best when eating out. If you’re solo dining then you might try ordering an app or two, they often are enough food for a meal. If you’re out with others then share plates, the extra plate charge isn’t a big deal. If you feel cheap for splitting meals (I know I do) then tip extra well. You’ll still save coin, and will be healthier for it. You could also simply be ok with taking food home or leaving it on the plate.
Level 2 Eater (aka, The Zone) and want to stop losing weight?
- Add in more fat blocks. Start by doubling them. So, if you were eating 14 blocks each day try eating 14 blocks of protein and fat, and eating 28 fat blocks spread throughout the day
- Add a post training recovery shake that you don’t count towards your blocks. About 25-30 grams of whey protein and 25-50 grams of dextrose for guys, or 15-20 grams whey and 20-30 grams of dextrose for gals will go a long way toward taking advantage of the post training anabolic window. This works best if your goal is to gain mass. *You could also have the whey protein with 1-3 bananas or 1-1.5 cups of grapes instead of the dextrose.
- Add in some post training whole fat dairy. A pint of milk (or chocolate milk) can be great.
Keep in mind that healthy eating doesn’t mean perfect eating. Here is a great article from the folks over at Precision Nutrition on what what Healthy Eating really is, and what it isn’t.
Remember… Be nice to yourself!
Also, check out Coach Fox and a bunch of other CFSBKers on Business Insider in part two of their video series on CrossFit!