Nutrition

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Nutrition 

Paleo/Primal/Zone: Which One?

Info on all three topics. Research, decide for yourselves which is best for you. This is just an attempt of information for those interested in changing your eating habits. I am not an expert in this field and have only gathered information for you guys to decide what you choose to run off with. Feel free to ask any of the coaches for any assistance.

Paleo:

CrossFit describes the paleo diet as eat meats, veggies, nuts and seeds, some fruit, little starch, and no sugar. Excluding grains, legumes, white potatoes, dairy, and corn. Foods that are excluded from this list are often the ones people are allergic or having digestive issues.

Heres some links

Beginners Guide to Paleo Diet: http://www.nerdfitness.com/blog/2010/10/04/the-beginners-guide-to-the-paleo-diet/

The Paleo Diet: http://thepaleodiet.com

Primal: 

The primal plan allows options like the paleo diet, but does include some diary. Examples would be creams, butter, greek yogurts, and some cheese.

Definitive Guide to the Primal Eating Plan: http://www.marksdailyapple.com/definitive-guide-to-the-primal-eating-plan/#axzz21dppwlBH

Zone: 

This diet is a lot more riged. Weighting and measuring, a lot of planning because each meal or snack consists of something called a block. Meal prepping ahead of time is crucial. This option is great for someone who wants to watch what they eat and is organized. Some grains are aloud.

Zone Diet Meal Plans: http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

Recipes:

everydaypaleo.com

paleomg.com

paleopot.com (Crock Pot)

 

1.21.16

 

Oly

Performance

Every Minute on The Minute for 5 Minutes

3 Touch and Go Power Snatches *Heavier load than last week

Every Minute on the Minute for 5 Minutes

3 Touch and Go Power Cleans *Heavier load than last week

Fitness

Every Minute on the Minute for 5 Minutes

3 Cycled Hang Power Snatches

Every Minute on the Minute for 5 Minutes

3 Cycled Hang Power Cleans

 

Metcon

Performane & Fitness

“Open 14.3”

As Many Reps As Possible in 8 Minutes

10 Deadlifts 135/95

15 Box Jumps 24/20

15 Deadlifts 185/135

15 Box Jumps

20 Deadlifts 225/155

15 Box Jumps

25 Deadlifts 275/185

15 Box Jumps

30 Deadlifts 315/205

15 Box Jumps

 

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