Tuesday, April 1
“Willpower is not a feasible strategy.” - CrossFit Nutrition Training Guide
Nutrition Series - Day 2 - Tuesday, April 1
Eat real food. By “real,” we mean whole, single-ingredient foods. A big goal is to steer clear of processed foods, and refined carbohydrates, added sugars.
Real food is often found on the perimeter of our grocery stores. Resist the aisles!
When we say “meat” in CrossFit’s nutrition recommendation, we mean any source of protein (seafood, eggs, vegan sources of protein, etc.).
Practice REPLACING over eliminating. Instead of eliminating a late-night sugary snack, for example, consider replacing it with healthier alternatives (maybe ice cream is replaced by Greek yogurt with berries)
Setting Yourself Up for Success
Adopting a new diet filled with whole, unprocessed foods isn’t easy initially. It requires preparation, planning, and the development of new habits, but there are steps you can take to ensure your success.
An essential first step is setting up your home environment for success. This involves removing all processed and packaged foods from your pantry, fridge, and freezer.
Remove everything with added sugar, industrial seed oils, and foods that do not generally fit the “meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar” recommendation.
Willpower is not a feasible strategy.
Any tempting processed treat, snack, meal, or beverage that remains in the house will likely be eaten.
Just knowing they are there and that you have to resist them takes up unnecessary mental energy.
Keeping all highly refined, packaged foods out of the house is a critical (and simple!) first step for successfully implementing a healthy diet.
Tomorrow, we’ll talk about a starter shopping list to REPLACE what we just eliminated.
Links: CrossFit Nutrition Course Training Guide
Warm-up
2-3 rounds, not for time, of:
2 mins of running, biking, or rowing
8 squats (squat therapy style- see video below)
8-10 hip & back extensions
30 seconds of lateral banded steps
10 bent over rows, empty/light barbell
20 seconds of shoulder taps in plank position
8 hollow rocks, v-ups, or sit-ups
5 inchworm push-ups
Strength/Skill
Tabata Toes-to-bar (Knee Raises/V-Up)
The Tabata interval is 20 secs of work followed
by 40 secs of rest for 4 intervals.
Tabata score is the total reps performed in all of the intervals.
Movement Demos
WOD
For time:
10 Back Squats, 185/135 lbs
10 Burpees
10 Ring Rows
L-Sit, 12 secs
9 Back Squats, 185/135 lbs
9 Burpees
9 Ring Rows
L-Sit, 12 secs
…down to 1.
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.