The Most Important Meal of the Day
Sunday, July 11, 2010
This is my breakfast. I eat something like this everyday.
We had a great time this weekend at the “Bring-a-friend” workout. We hope you did, too. We’ll try to do one of those every 3-4 months, so if you missed it, that’s ok. We’ll do it again real soon (September-ish).
Last week, I posted an article from Barbells and Bacon. One of the author’s 11 rules was: Breakfast is everything. If I can convince you to eat meat and eggs for breakfast, the other meals are usually OK. If you negotiate with me about having probiotic yogurt instead of meat and eggs, we’re in trouble.
I wanted to show you what I eat in the morning. The zone teaches us to build around protein, and that’s what I did here. I eat eggs, 2-3, everyday. Most days, I add cheese and meat, maybe even milk to my egg scramble. I don’t weigh and measure my food, but I usually eat 3-4 blocks of protein at breakfast. That’s what you see in the photo. There are 2-3 eggs with some turkey bacon mixed in, and I have 2 more pieces of turkey bacon (3 pieces of turky bacon is 1 zone block of protein). I have a cup of blueberries and strawberries with some lemon juice (that’s 2-3 blocks of carbs. I usually save my carbs for post workout, but more on that later). I don’t add fat, because my eggs are cooked in olive oil, and the yolks are not removed. No egg whites for me.
I switched to liquid fish oil a few months ago, and I really like it. I take a tablespoon at dinner, and one at night. The fish burps you get from the pills goes away in liquid form. I really like the Carlson’s Cod Liver Oil, and 1 serving (a teasponn) of Carlson’s fish oil is 1g of Omega 3’s. You would need to take 3-4 fish oil pills to get this much Omega-3.
I also take Glucosamine Chondroitin at breakfast and dinner for joint health. Not pictured is my coffee.
If I’m working out at 9am, I may eat this at 8:15, get in the car, drive to the gym, and hit the workout. This is my ideal pre-workout meal.
You’ll notice: No toast, cereal, or oatmeal in site. I do eat cereal on occasion (1x a month), but usually after dinner as dessert. The because cereal, even the health stuff, is so packed with carbs, that it’s about a good for you as ice cream. The only oatmeal I’ll eat is McCann’s Steel Cut oats, but they take 1/2 an hour to prepare.
On that note, we’ll have a nutrition seminar at 7:15 on Tuesday night. The subject will be pre and post workout nutrition. It should be about 30 minutes long.
Monday’s Workout of the Day
5 rounds, for time:
40 Double Unders
30 Box Jump (24/Blue)
20 Kettlebell Swings (55/35)
Sub for box jumps with smaller box as needed. Double unders sub is: 60 Backwards, 80 singles)
Alison and I did this workout at Crossfit King Of Prussia, outside Philadelphia. It’s hard. Please scale appropriately. We will cap the time at 25 minutes.
Saturday’s Bring a Friend WOD
Friday, July 09, 2010
Jared B Push Jerking
Saturday, July 10th will be Bring a Friend for a workout and a BBQ after. This event will be taking place at 10 am. If you don’t have a friend, it is ok. BUT I am sure there is someone you have told about CrossFit who is slightly intrigued. If they are not, promise them Mike’s great Tri Tip after:) If you still can’t get them to come, no worries. We will find someone for you.
There will be NO 9 am class. Kids Class will be moved to 9:15 for this Saturday only so you can brings your kids to workout and then stay for the partner WOD.
See you tomorrow at 10am!
Remember to bring a friend to Crossfit Modesto at 10am on Saturday. We will be doing a “partner” WOD. We’ll have a Barbeque after. Bring a friend, family member, or someone you want to show off you fitness to (boss, arch nemesis, etc).
Friday’s Workout of the Day
10 Rounds for time:
10 Pullups
10 Ring Dips
10 Situps
10 Squats
I wanted to post on my experience today in at a gym. I fly back west tomorrow, so today I just wanted to get in a quick workout and get home to pack up. The closest Crossfit gym is at least 45 minutes away. So I went to a local gym because I knew they had a Concept 2 rower. I dropped 10 bucks to walk-in a get a workout. This was my first time in a “Globo-gym” in over 2 years. Here are my thoughts. Note: I spent at least 10 years working hard in gyms like this, so this wasn’t a new experience, but my perspective has changed.
1. The music was played at a non-offensive level, and generally sucked. I know people don’t always approve of our music choices at CFM, but dammit, IT’S LOUD. Our stereo goes to 11. They were at about a 3, maybe a 4.
2. Everyone was wearing iPods. No one was talking to anyone. No one was laughing. It was quiet.
3. They actually had pullup bars, BUT…they were super slick (it was hard for me to do 10 pullups). And you were in between people doing tri-cep presses.
4. I saw 1 guy deadlifting. He was pulling 225 for reps with good form. Nice.
5. I saw 10 guys going bi-cep curls. 2 were wearing weight belts. And gloves. Grrrr.
6. My plan was to row 5k. I did my warm up (which we do everyday) in the “cardio”. This made me very self-conscious. There were 7 people walking on treadmills when I got there. I swear, they were all there when I left. I started my row, but the floor had been waxed, and the C2 was sliding all over the place. I literally slid 6 feet across the floor into an open area. I quit after 1k.
7. I moved to the barbell lifting area. It was cramped, with 3 squat racks with old rusty bars. I kinda liked that. I did some heavy back squats and jerks, even though I was really afraid of dumping the bar, as the plates were very thin, metal discs. Through my workout, I found 4 45# bumper plates. They had dust on them. No joke. This gave me a workout plan. Heres where it get’s kinda funny.
8. I loaded the bar with 165# and hid it in the corner so no one would strip it. I planned to do the following WOD: Row 500m, 30 burpees, 10 Jerks 165#. I figured I could survive a floating rower for 500m. I brought a timer, so I gave myself an imaginary 3-2-1-GO! I had to run from my rower to the lifting area, which got some looks. I started my burpeess, and my hand claps were the loudest thing in the gym. I really fought hard on the jerks, which were very tough after the burpees. At the end of a hard WOD, I did what I always do: Lay on the ground and suck air. As I was laying there, reflecting on my performance, panicked staff members ran over to ask if I needed an ambulance. I told them “no…gasp…I’m fine…I do this everyday”. They told me they had never seen anyone do that before. Like most of you, I needed a minute to get myself together, but they kept checking on me. They even offered me a gatorade.
All in all, I found this experience depressing. There were a bunch of people, not working too hard, and I’m just guessing here, but they’re probably not getting the results they want. The atmosphere sucked, there was bad energy (dudes eyeballing and stuff), the music didn’t help, and the staff all but confirmed it in their reactions to my post WOD-flailing.
I can’t wait to get back to CFM. See you Friday.
If you have “Globo-gym” story, please post to comments.
Strength
Front Squat
3-3-3-3-Max Rep Set
Metcon
7 Rounds
7 Wallball Shots Red/Blue
7 Kettlebell Swings 55/35
Yahoo posted these tips today for dieting. I admit , I have no idea who Joy Bauer is. She may be a great lady with tons of great information, but this article is just about useless. I have spent the last 2 weeks with people that are not as fitness minded as you folks at CF Modesto. It is almost amazing how many pre-conceived notions there are about diet, wellness and health.
That being said, we’ll be hosting a nutrition seminar on Tuesday, July 13th. The subject will be pre and post workout nutrition.
Strength
Shoulder Press (Again, NO HIP DRIVE)
3-3-3-3-Max Rep Set
Metcon
7 Min AMRAP
20 Pushups
20 Box Jumps (Blue/Red)
If you are feeling “springy” - Guys-24 in, Ladies Blue Box
