WOD
“Nancy”
5 Rounds
400m Run
15 Overhead Squats 65/95

• Yoga canceled on Saturday as Sasha will be attending her CrossFit Certificate Course!
• Open Gym 9-10:30am this Sunday.
• Bod Pod Retest is only 4 weeks away!  Are you staying on track with your nutrition?  Even if you have slipped, get back on track NOW!
• Memorial Day we will have one class.  At 8:30am we will do the benchmark WOD “Murph”.
• Check the Lost & Found.  Any items still there on 5/24 will be donated.

TODAY @ CFBF:

Skill
Turkish Get-Ups

Partner WOD
Only one partner working at a time
75 Push Press 65/95
100 Box Jumps 20/24
125 Weighted Sit-ups 15/25
150 Double Unders

Guest Post by Carie 

We are over a week into our six week Nutrition Focus. By now you have undoubtedly noticed eating healthy IS. NOT. CHEAP. When we are no longer relying on the cheap, filler ingredients that we have become accustomed to, this approach can seem a bit discouraging. Bread, pasta and cereal are cheap and provide poor nutritional value when compared to meat, veggies, fruit and good quality fats.

Here are some tips to help you navigate which foods are the most critical to buy at the highest quality and which you can set lower on your priority list and save for the times when you have some extra cash to spend on your food.

PROTEIN
Buy lean cuts of conventional meats, and cheaper cuts of grass-fed, organic and pastured meats when you can. When we’re trying to keep the quality high, choosing conventional meats with as little fat as possible is the way to go. Why? Well, like in humans, animals store toxins in their fat. That means that if you’re eating an animal that may have been exposed to poor quality food, chemicals, antibiotics and exogenous hormones, most of the residue from those toxins will be in the animal’s fat. Conversely, whatever fat you can find on 100% grass fed or pastured animal meat will be healthy and you should eat it openly. Sadly, animals get fatter from the food they’re not made to eat. That situation sounds eerily familiar, no? Animals eat the wrong food, they get fat. Humans eat the wrong food, we get fat.

CARBOHYDRATES
Buy organic fruits and vegetables from “The Dirty Dozen” list whenever possible. These are the Environmental Working Group’s list of items where the highest level of pesticide and chemical residues was found when tested. You can find more information here. Beyond that list, if you can’t make it happen in your budget, go for whatever fruits and vegetables you can swing as local and organic, but don’t sweat it if you need to mix it up.

FATS
Buy the highest quality fats and oils that you can. Fats and oils help form your cell membranes and, while all macronutrients do incorporate into your cell tissues and contribute to the formation of new cells, fats and oils of poor quality are at the root of many health problems. This means never eating trans-fats and avoiding highly processed vegetable oils, rancid oils and over consumption of omega 6 fatty acids. This also includes nuts and seeds, which are healthiest for us in their raw form since the oils will not be damaged by the heat of roasting.

Your go-to fats for cooking should be: organic extra virgin coconut oil, organic grass-fed (or at least organic) butter, organic grass-fed ghee and pastured pork bacon fat.

Your go-to oil for salads and using in raw recipes should be: organic, cold pressed extra virgin olive oil.

Since we are focusing on three major macronutrient categories here, I’m just giving you the priority list of what to buy for the three main sources of those nutrients: Protein, Carbohydrates and Fats. For a guide on other best forms of different food sources such as eggs, poultry, seafood and dairy, here is a handy resource. Feel free to print out and hang in your kitchen for reference.

~ Carie

WOD
Parking Lot Farmer’s Carry 1/1.5p
~then~
3 Rounds
7 Deadlifts 95/135
17 Double Unders
~then~
3 Rounds
12 Wall Balls 14/20 to 10′
12 Toes to Bar
~then~
Parking Lot Farmer’s Carry 1/1.5p

On Memorial Day we will have one class scheduled for 8:30am.  The WOD will be Murph which is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

TODAY AT CFBF:

WOD
Overhead Squat 1RM

SKILL
Wall Climbs

Excellent job on the deadlifts today!  There were tons of PRs.  Keep up the hard work!

WOD
Deadlift 1RM

I’d like everyone approach the bar with the same gusto as the guy in this video!   He pulls up a mere 1,015 pounds off the ground!

We all know Sasha as our amazing yoga instructor but now she is taking the next step to achieving her goal of world domination by becoming a CrossFit Coach. She has been shadowing and assisting in classes with us for the past two months and next week will fly solo and have her own class schedule.  Sasha – we are excited for your increased presence at CFBF!

Note:  There will be no Yoga class on Saturday morning as Sasha will be attending her CrossFit Certificate Course.

WOD
AMRAP 16
8 Thrusters 65/95
12 Pull-ups
16 Hand Release Burpees

Skill
Skin the Cat, Rope Climbs, Ring Work

What a great day to be able to do part of the WOD outside!

WOD
4 min. each station.
1 min. rest between stations.

Station A.
4 Plank Burpee Pull-ups
8 Air Squats

Station B.
8 Box Jumps 20/24
12 Sit-ups

Station C.
Parking Lot Sprint
12 Push-ups

Nice work on a heavy WOD today!

STRENGTH
Overhead Squats
4×3 @ 70% of 1RM

WOD
EMOM 12
Barbell Weight: 50% of Deadlift 1RM or Max Weight of 110/155
8 Deadlifts
6 Hang Power Cleans
4 Push Jerks

Guest Post by Carie

Tomorrow is Friday which means the weekend is right around the corner.  If you are anything like me, weekdays are full of routine making it easy to stay on track nutritionally.  Weekends; however, are a different story.  Weekends are somewhat off routine.  There are errands to be ran, chores to be done, not to mention kids birthday parties, family BBQs and dinner with friends.

The GO GO GO of the weekend makes nutritional off-roading a real possibility.  Don’t let that happen to you.  Just as you plan and prepare your weekday meals, prepare for the weekend.  If you know you will be running around doing errands, have some beef jerky on hand, pack a cooler with some hard boiled eggs, pre-cut veggies (celery, baby carrots, jicama),  fruit and a little Tupperware container of almond butter.  Or, know your route, plan where you will be stopping for lunch and plan what you will be ordering.  Do not let yourself get hungry without a plan.

Before you head out to that kid birthday party or BBQ consider preparing and bringing food you know you can eat.  Or, eat at home before you go so you are not overly hungry and reduce the risk of sticking your hand in that giant bowl of Doritos.

Don’t let your focus on nutrition deter you from enjoying dinner and drinks with friends. Plan, plan, plan…are you noticing a trend here? Plan. Know where you are going. Check out the on-line menu, know what you are going to order. Consider eating before you go and order something small. If cutting sugar is your goal you may want to avoid alcohol. Whole9’s Dallas and Melissa consider alcohol to be the mother of all sugar and it tends to lead to other less than optimal nutritional choices. If you want to enjoy a drink, Robb Wolf says “Drink as much as you need to improve your sex life, but not so much that you impair it.”  Of course, sparkling water is a delicious alcohol alternative especially with lemon, lime or my favorite, orange.

Even staying at home and snuggling up to a movie can provide it challenges, especially if you are use to bringing microwave popcorn to the party.  Kale chips are a great crunchy salty alternative to popcorn.

Speaking of Whole9, here is a great oldie, but goodie post: Weekend Motivation

~Carie

Today @ CFBF:
WOD
50 Walking Lunges
25 K2E
10 Pull-ups
40 Walking Lunges
20 K2E
10 Pull-ups
30 Walking Lunges
15 K2E
10 Pull-ups
20 Walking Lunges
10 K2E
10 Pull-ups

BONUS
Wipers 95/135

WOD
Floor Press 1RM

BONUS
3×20 Hollow Rocks
3x 30 sec. Superman Holds

Check out the following videos for tips on finding that Hollow Body Position: