CrossFit St. Cloud

5 rounds

Run 400m
10x Clean & jerk (135#/85#)

Here it comes…the four-letter word everyone hates:

Diet.

We Americans love to eat, and it’s caught up to us as a society. Obesity, type II diabetes, high blood pressure, high cholesterol, the list of ailments goes on and on. Too many calories, specifically too many high glycemic value carbohydrates and bad fats. We hear the warnings every day, everywhere.

Nobody likes to diet, it sounds like punishment. But it’s not about being “on a diet”. Hey  you’re on one right now. It’s just that it’s probably not a good one.

It’s about lifestyle.

Let’s try to change the way we live. Just a little. Let’s take it slow and introduce new elements here and there. Here are some ways you can begin to eat better and we won’t use that “D” word again. Well for a while at least

Eat simple
Simple rule of thumb: If people in 1800 couldn’t identify the ingredients on the label, don’t eat it. Food is perishable. Avoid processed foods. The stuff with long shelf life is all suspect. Concentrate on food quality rather than quantity.

Eat your veggies
base much of what you eat on garden vegetables, especially greens.

Eat lean meats & fish
Nope, I’m not a vegetarian. You need protein. Our bodies are designed to eat animal proteins. Try to obtain the least processed, leanest cuts as possible. Dollar menu items do not qualify! Go for fresh, lean cuts may be more expensive, It sounds all earth-mothery, but free range/grass fed meat is better for you. Grain and corn-fed meat is fattier. The cost will be worth it in the long run.

Eat good fats
Fat has got a bad rap as the boogeyman in dietary circles. Yes, do avoid saturated fat. But eat fats rich in omega-3, nuts and some seeds are sources of good fat, and don’t forget fish oil tablets. Some of the health benefits of omega-3s are:

How much? a good rule of thumb is .5 grams per 10 pounds of bodyweight.

Eat some fruits, berries, etc.
Eat some fruit, concentrating on fruits high in antioxidants

Drink more water
We need more water, especially if you drink beverages containing caffeine

Foods to Avoid
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Even this basic sort of processing allows these sugars to get into the bloodstream too quickly.

Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.  What’s wrong with High-Glycemic Carbohydrates? They give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, type-II diabetes, and more.

Cheat (a little)
Have a meal once or twice a week where you eat whatever you want. Yes this is a flagrant cheat, but a planned one. Have you ever gone without something and then got it? You remember those moments. It was good, I mean really good wasn’t it? Enjoy your cheat meal, just keep it under control!

So in summary, eat lean meats, nuts and seeds, some fruit, little starch, and no sugar. That’s about as simple as I can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the inside aisles is a great way to protect your health. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

Try something simple. Plan for success and it it will happen!

10 Rounds

Barbell relay 100 meters 95#/65#
15 X Thrusters 95#/65#
Barbell relay 100 meters 95#/65#
15X Pull-ups

5 rounds

Back squat 5-5-5-5-5

1 minute between rounds.

Work up to 80% 1 rep max (1 RM) weight

5 Rounds

KB push press 35#/26# 21-15-9-7-5
Run 200 meters
Back extensions 5-7-9-15-21
Run 200 meters

Warm-up should include shoulder girdle/back, hamstrings, glutes, short running, high knees work

For time

100x Burpee pull-ups

5 rounds

7x Handstand push-ups
7x Thrusters (105#)
7x Power cleans (105#)

1 round

Run 400m
20x Burpees
Run 800m
15x Burpees
Run 1200m
10x Burpees

3 rounds, 21-15-9x reps

Deadlifts (225#/135#)
DB push-press (45#/30# DBs)

Time trial
Cover max distance
Run 20 minutes