Sunday, April 3, 2011 by Stefan
Skill: Snatch Progressions
Then..
“Karen”
Complete 150 wallball shots for time.
Advanced – 20# (14#)
Intermediate – 16# (10#)
Beginner – 10# (8#)
Finisher: 50 Back Extensions
Wednesday, November 24, 2010 by Bennett
WOW!!! The holidays have arrived…Where did this year go? Wasn’t it 65 degrees a few days ago? With that being said, this is the time of year that we often throw the hard work we have done all year out the window and spastically indulge in all the goodies. You’ve earned it with all your hard work at CFH right? This year, stay focused on what you have accomplished and avoid the “Seasonal Seven”. The “Seasonal Seven” is the average weight gain between Thanksgiving and Christmas (not to be confused with the “Freshman Fifteen”). Don’t misunderstand, you can still enjoy yourself and partake in a few indulgences. The key is found in moderation. With a moderate approach to what you eat, you can avoid packing on any extra weight and also partake in all the festivities (easy on the Eggnog fellas).
The following are some keys points to follow:
1) Don’t go to Christmas parties hungry! Stay consistent with your Zone/Paleo meals throughout the day and make sure you have eaten before arriving to the party. If you are NOT following Zone or Paleo don’t make the mistake most do and starve yourself throughout the day thinking you can indulge in everything once you are at the party. NOT A GOOD PLAN!! Just make a point to eat nutritious food your entire day. A handful of almonds before the meal or party usually helps satiate the need to over indulge.
2) When at a party make healthy food choices first i.e. veggie sticks (yes, without the decadent Hidden Valley Ranch dip), fruit pieces, plain chicken pieces, etc. Then move onto some of the less healthy offerings. You will be less likely to over indulge on less healthy choices if you have filled yourself with the healthier items.
3) Don’t forget that water. Water is natures’ own appetite suppressant. Especially if you are consuming some festive holiday libations, maintain good water intake and stay hydrate. This can be hard when its cold outside and you don’t feel as thirsty as you are when you are being baked by the sun.
4) Avoid wasting (and I know I will get called names, have items thrown at me, but hear me out) calories on alcoholic beverages. The average alcoholic beverage contains 150 to 200 calories per glass. Indulge in just 2 to 3 drinks and you have the equivalent of one entire meal. WHEN you do partake in alcoholic beverages choose wisely, limit yourself and for those on Zone, count those drinks into your blocks.
5) If you must have that pumpkin pie (or make a Paleo compliant version here: compliments of Caveman Chef/CrossFit trainer Stefan Barr), eliminate some carbohydrates from your meal to make room for a little indulgence. While making certain your remaining carbohydrates are healthy ones.
Thinking ahead of time will help you make healthier choices. Enjoy yourself but don’t over indulge. One last thought, when over eating and maximizing splurging not only guarantees weight gain but also puts you at risk for a host of illnesses lurking around this time of year. Remember SUGAR is our enemy.
Happy Thanksgiving everyone. Please share your meal plans for the holidays, some ways you plan to indulge and some tactics you will use to remain focused on making healthier choices. For those of you about to complete the Lean Out Challenge, make the holidays an opportunity to share your fitness gains with your friends and family and stay on course.
Wednesday, November 3, 2010 by Bennett
A few words of advice for the ‘Lean-Out Challenge’ from Trainer Ariana Dalton
So, you are a couple weeks in and we hope you are feeling great! The first week was probably rough, you were low on energy, missing some comfort foods, and likely very hungry. If you have been diligent, you should be in the groove mentally and feeling better as a result of your clean eats! If you have fallen ‘off the wagon’ here and there – it’s time to re-focus and remember why you are doing this. The reasons are different for everyone, but looking and feeling better are probably on the list – so get to it!!
In an effort to keep you motivated and focused, we wanted to share some additional tips:
Q: Feeling hungry?
A: This is very normal when you make changes to your nutrition, hang in and your stomach will adjust. Ensure you are getting enough calories. Eat more protein and veggies. Try drinking tea or other warm beverages; this should help to satiate you.
Q: Will eating strict Paleo achieve my goal?
A: Yes, Paleo is generally going to work vs. the modern day ‘western diet’ loaded with crap. But, remember that for weight loss, you need to burn more calories that you consume. So be aware of how much you are eating. If you have yet to see a difference in your physique, think about weighing / measuring your food.
Q: I’m getting bored with the same foods, help?
A: Learn to love grocery shopping! Load up on all sorts of fresh produce and experiment with new recipes. I have a couple of vegetable cookbooks and when I get tired of salad, I whip up something new! Herbs and spices – need I say more! These will help you continue to enjoy variety and they make everything taste better. I seem to put crushed red pepper in just about everything.
Q: What do I eat when I am out of the house?
A: If you haven’t already, please get a cooler and bring your food with you. This is the only way to know exactly what you are putting in your body. Ice packs and Tupperware were invented for this purpose. Otherwise, make smart decisions. Living / working in the NYC area means you have a lot of choices. Grab boiled eggs and fruit for breakfast, make your own salad at a deli and ask for lemon juice and olive oil for dressing. Out at a restaurant? Ask your sever to modify your order by doubling up on veggies, skipping the bread basket and dessert menu. Most places are happy to accommodate your needs so get up the nerve and ask!
Q: If I keep a little ‘fill in the blank’ in my diet, will that impact my goals?
A: That depends on what you chose to leave in and how much you consume. While it is optimal to rid your nutrition plan of all junk for this time, it may not be realistic for all of you. If you must have a packet of Splenda in your morning coffee, but have cut out all other sugar, grains, dairy, and other junk, then it will probably not have a profound impact on your progress. However, if you simply cannot give up that can of soda every day (yes, even diet) with your lunch, or the weekly ‘pizza binge’ that is another story. Calorically, it could wreak havoc on your body and your goals.
With that said, re-energize and get to work! We will post another update before the Thanksgiving with some tips on making it through the Holidays without sabotaging all your hard work.
