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Great job everyone! And a super huge thanks to the judges, we so appreciate you all taking the time out of your Sunday’s to come down to the box and support our open competitors
Every 3 minutes for as long as possible
Thank you everyone for coming out on Sunday. I have a feeling today is going to be a rest day for many of you, and as you take care of your body, here is another nutrition tip from Paleo Localvore’s Darcy Cramer:
Eating Right Before and After Workouts –
Have you ever tried working out an hour after eating full meal, I mean like a huge burger and fries? Well, I have! In fact just a week ago I made the mistake of skipping breakfast and then eating a huge lunch late in the afternoon and 1.5 hours later went to the gym. I felt like my heart was literally going to explode out of my chest. BAD IDEA!
A much better plan is to get some quick-digesting carbs, like an apple, in about 1-2 hours before a workout. They will digest quickly and provide a little extra energy for you during a WOD. It is not a good idea to load your stomach with heavy proteins, like a steak or hamburger, and slower-digesting carbs, like a sweet potato. These foods take longer to digest and therefore your body will need to spend more energy breaking them down. This is why my heart wanted to pop out of my chest when I ate the huge meal before working out. My body was in overdrive still breaking down my food and trying to provide energy to my muscles at the same time. You need fuel for your workout but you don’t want your muscles competing with your food.
Just as important as what you eat before meal, it is important to think about what you’re eating after also. Getting a good source of protein with some carbs within 30 minutes after working out will give you the best results because your body is most insulin sensitive in that window. This is why you might notice a few people with a shaker full of protein powder in their hands soon after a workout. These supplements are popular amongst those who are trying to gain muscle because the protein absorbs quickly, thus giving you the best results, and they provide little calories in return so you get more bang for your buck. If supplements aren’t your thing, you can also try eating lean proteins (fish or poultry) or egg whites (no yolks, they are high in fat). You want to avoid fats at this time since they are slower to digest.
Remember that what you eat throughout the day is also going to affect your workout. Make healthier choices on a consistent basis, don’t skip meals.
CFSJ is looking good! Great job everyone who is competing.
Open WOD 14.1
AMRAP in 10 minutes of:
30 Double unders
15 Power Snatches
It’s the end of February and the official start of the CrossFit Games season has begun. If you are planning on competing, please register here before Thursday. If you are not, please consider being a judge. We will be running Open WODs on Friday and Sunday at 10AM. You will need to take the Judge’s course here. While we might not all be dreaming of qualifying for the regionals, we can all benefit from some advice from Paleo LocalVore owner and CFSJ member Darcy Cramer:
At this stage, all of the strength and stamina you posses is not going to fall or rise dramatically by changing up your workout routine. Extra work is not going to help you magically PR by 20 pounds during the Open and if anything will probably just cause your muscle to feel more fatigued during crucial times. If you really want to prepare your body for the grueling workouts to come it is important to focus on your nutrition. What you put into your body will have a dramatic effect on your performance.
Lets start out simple by cutting out the unnecessary crap we all “just can’t live without”, you will not die by skipping ice cream and other rewards. Sure it is healthy for everyone to indulge in their senses once in a while; but to put it bluntly, if you really want to see results these are the types of sacrifices that can pay off.
Now a sensible source of fuel is probably the best place to start, and there is a reason the Paleo diet is so popular among the CrossFit community. It’s an easy guide toward making better choices with your food. You will find yourself focusing on the things that you need as an athlete; good complex carbs, fats, and lots of protein. These are essential to gaining muscle, stamina, and helping with recovery. If you aren’t too familiar with the Paleo diet I would suggest visiting Robb Wolf’s site, http://robbwolf.com/, which will give you the run down.
Most importantly listen to your body. If drinking a huge latte in the morning upsets your tummy, then maybe switch it up. Try to work the latte out of your diet and drink drip coffee or an americano with less and less milk and sweetener each time. Of course, you can try substituting with healthier options, like honey to sweeten or coconut milk instead of dairy or maybe even tea instead of coffee. When the digestive tract is not happen it’s a sign that your food is not being digested properly and therefore you are missing out on the important carbs, fats, and proteins your body needs. It may be a little trial and error in discovering what does and doesn’t work for you because none of us are alike.
It is hard to sum up all of our nutritional needs in to one article. I mean there are 1000 paged studies on the subject after all. It is my hope that you will see this as a starting point to understanding nutrition and how it affects your performance. In the coming weeks, I will continue to share my knowledge with my fellow CrossFit SJer’s that I have gained through my Bachelors in Nutrition and Food Science and also through my experience as a CrossFit athlete myself. A preview of what’s to come, pre and post workout meals, eating for recovery, the realm of supplements, and what a “cheat meal” involves.
For those that may have more in depth questions or would like a little push getting their nutrition on track, please feel free to reach out to me through email at firstname.lastname@example.org. Also, don’t be afraid to find me at the gym and ask questions. After all, that is my second home.
CrossFit and CFSJ have always been about our communities, and while the cold of November and December might have made getting together a little bit harder, the Open might warm things up. February marks the official start of the CrossFit Games season, and while we might not all be aspiring to go head to head [...][Continue reading…]