A classic Crossfit Journal article about fast food vs. the grocery store.

Quick story. I have a good friend at work that would really like to get in shape and eat right, but life seems to get in the way. I try to give him ideas and try not to beat him up (because I fashion myself a Crossfit expert), but sometimes he makes it hard.  We had both gotten caught up with work stuff, but we needed to meet around Jack Tone Road. He said he’d be there, picking up something to eat, because he’s missed breakfast and lunch.  It was 2:30 in the afternoon.  He was at Jack in the Box, eating a double cheeseburger, fries and a diet coke (why do people eat terrible stuff, but always choose a diet coke?)

He’s 40 plus, and he has bad energy levels, stomach problems, and Type 2 diabetes.  He’d just spent a whole day in a calorie deficit, now he’s blasting his body with high processed foods, mostly starchy carbohydrates, which will cause a massive insulin spike.

How do you avoid this? Do what I told my buddy. Go to the grocery store!

There was a huge, beautiful Save Mart literally a half a mile away from the Jack in the Box.  You can walk in, and just like the article, buy 6 Oz of deli meat, 2 apples, and a bag of nuts and BLAM, you have a 4 block Zone style meal for about the same price as a Jack in the Box combo.

Here’s my advice.

You can follow coaches advice in the article, and have a good meal for 6-7 bucks.

Here’s what I do almost every Monday, and later mid-week. It usually costs me less than 20 bucks, depending on whether I buy nuts.  Try to hit the grocery store at 10:30, before I’m hungry. 

Protein
Pick up your protein source (I do 6-8 Oz of meat for lunch, and usually 3-4 Oz of meat for a snack, and I make it different, for variety). At Save mart, they slice the rotisserie chicken, and I usually buy that, with some roast beef for a snack.  Sometimes I opt for chicken salad.  At Safeway they have grilled chicken breast. At O’Briens, they have pesto chicken breast and salmon (Omega 3’s, baby!).  Trader Joe’s has all this and more.  Obviously, you’re options are vast in the grocery store, but you can easily stay on budget with the cheaper options.  The beauty is: you order to weight, so you don’t over eat.

Carbohydrate
I then pick up 2 apples, a pear, and a banana.

Fat
If I’m out of nuts, I grab a pound bag of almonds or pistachios.

Snack
I always try to grab 2 Balance Bare bars, which sell for 2 for 3 bucks.  That gives me 2 days worth of snacks. When I eat my bar, I always throw in nuts for the extra fat to keep me satiated.

I throw this food in my cooler, and I have at least one lunch, and up to 3 snacks, with nuts to snack on.  I do this 2 times a week, and I supplement in leftovers from home.

Monday’s Workout of the Day

Sunday Was Louis’ Birthday, 31 years old, so here is a special workout to celebrate!

31 Thrusters 75/55
31 Pull Ups
31 Burpees
31 Box Jumps - 30” Box for louis
31 KB Swings 55/35
800 Meter Run

Happy Birthday to Louis

Two days ago we had a WOD in which you were given a choice.  You could do a lot of squats, which seemed relatively easy, or you could do pullups and pushups, which seemed relatively hard.  I wasn’t there, but I’m guessing many of you ripped off squats, and rested during the pullup and push up minutes. Now how are the squatters feeling today? How did the prospect of “Elizabeth” and it’s 45 squat cleans sound. I’m not knocking strategy, or rubbing it in, but I am saying be mindful of balance.  If you find yourself relying on the things you are good at (like squats), you may find you aren’t improving at the things you stink at (pullups, anyone?)

A crossfitter’s explanation of pronation.

Robb Wolf podcast 13.  Pay attention around minutes 8, where long duration metcons are discussed. We are big believers in short, explosive work, which is why many of our workouts are 6 to 15 minutes.  It’s important to train beyond that duration, but we like to keep the bulk of our metcon work short.

Food Rules, by Michael Pollan on sale for 5 bucks!

Saturday’s Workout of the Day

For time:
Run 800m
Then 5 rounds of:
7 Push Jerk 135/95
25 Pullups

When we did the USA Weightlifting certification in October, I had to ask myself, Am I coachable? To me, a person who is coachable is a good listener, interested, and picks things up quickly. When it comes to fitness, so many of us have trained a certain way for so long, we may not be as coachable as we would like.  That’s what I felt like at the USAW Cert. I watched as Erika absorbed every piece of information the Olympic coaches had, while I struggled through foot positions and new grips. Now, months later I think I’ve absorbed most of what Coaches Schmitz and Curry (who have about 80 years of gym time combined. Not kidding), while Erika got it in a weekend.  I still feel a little victory every time I draw my front foot back after a split jerk, cause that was hard.

Coach Rutherford gives a good definition of who is coachable.

The bottom line is: if you don’t pick up a skill the first time (double unders, anyone?) keep practicing.  The tips and tricks we teach may not take the first time, but after time, even an old dog like me can learn new tricks.

Fridays Workout Of The Day
For the board!
“Elizabeth”
21-15-9
Squat Clean 135/95
Ring Dips

At Crossfit, we tend to harp on you about what you eat.  The food you put in your body fuels your performance, helps you recover, and can make you feel better in general.  Ever had an Meal Ready to Eat (MRE)? I was in the Army, and lived off em.  This review made me laugh out loud, but I promise, after about 5 days in the field, Chicken and Rice, Vegetable crackers and jalapeno cheese, heated up in one of the chemical heaters they gave you, and finished off with a lemon pound cake was delicious.  Don’t even get me started on shelf stable bread.  Warning: The article is from the Onion, and the language may be a little crude, but it’s funny.

From the Wall Street Journal, more reasons to consume fish oil.

Guys and Gals, wish Alison good luck as she heads to Crossfit Brand X in Ramona, CA as she gets Crossfit Kids Certified this weekend!

Thursday’s Workout
Strength
Clean and Press Cluster x 4
Press Cluster is Shoulder Press, Push Press, Push Jerk, Split Jerk, and Behind the Neck Jerk.

Metcon
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.

Don’t do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.  If you get past 12, keep going until you cannot complete the required number of reps.

Need some motivation? The 2009 NorCal Quals.

One of the original Crossfit Journal articles was about the Glycemic Index.  You can find it here. It’s short, sweet and simple.  The bottom line; foods with a high glycemic index causes insulin to spike, which is bad.  Foods that have a high glycemic index are usually starchy and processed.  Avoid starchy, processed foods, and start controlling your insulin levels.

Quick note.  This article was written in 2002, and references Gary Taubes research from 1999 and 2002 about the Glycemic Index.  Taubes wrote what has to be considered the definitive book on the the perils of the Western Diet, Good Calories, Bad Calories.

Looking for more motivation?  Here is a Wall Street Journal article, featured on the Crossfit mainsite, about a Marine vet using the Crossfit lifestyle to recover from a debilitating injury.

Wedensdays Workout

Snatch
The Drill x 3
Power Snatch then overhead squat
Hang Power Snatch then Overhead Squat
Squat Snatch

Metcon
15-12-9-6-3
Power Snatch 95/65
Burpees