Tuesday class times: 530am, 430pm, 530pm, 630pm
Strength: Spend 15 Min to find a 3 rep max Deadlift
WOD: 5 Rounds for time:
10 Weighted Step-ups @ 20"
Diet, or what you put in your mouth plays a crucial role in your health. You will not be able to achieve the results you desire without proper nutrition. Our constantly busy lives and surroundings leave us with little hunter/gatherer abilities or time. Thus we are thrust into grabbing a "fast food" meal (if you can call it that) or sacrificing actual nutrients for a quick fix. CrossFit folks usually settle in one of two camps: Paleo/Primal or Zone. Below are example of each. I would challenge us all to overcome the stereotypical meal of this generation and focus on quality foods. Try to allot some extra time in your schedule and eat well this week! Watch the difference it make in the gym!
I eat “real” food -- fresh, natural food like meat, vegetables and fruit. I choose foods that are nutrient dense, with lots of naturally-occurring vitamins and minerals, over foods that have more calories but less nutrition. And food quality is important -I’m careful about where my meat comes from, and buy produce locally and organically as often as possible. It’s not a low calorie “diet” -- I eat as much as I need to maintain strength, energy and a healthy weight. In fact, my diet is probably much higher in fat than you’d imagine. Fat isn’t the enemy -- it’s a great energy source when it comes from high quality foods like avocado, coconut and nuts. And I’m not trying to do a “low carb” thing, but since I’m eating vegetables and fruits instead of bread, cereal and pasta, it just happens to work out that way. Eating like this is good for maintaining a healthy metabolism, and reducing inflammation within the body. It’s been doing great things for my energy levels, body composition and performance in the gym. It also helps to minimize my risk for a whole host of lifestyle diseases and conditions, like diabetes, heart attack and stroke.
The ZONE defined:
The Zone diet is a "metabolic state in which the body works at peak
efficiency," and that state is created by eating an accurate balanced ratio of carbohydrates (40%), fat (30%) and proteins (30%), which control your body’s insulin production.
The Zone Diet was developed by a former MIT biotechnology researcher, Dr. Barry Sears. The Zone Diet is named so because there exists a "zone" where hormones like insulin and eicosanoids are neither too high nor too low and thus just where they need to be for ideal health.Dr. Sears has formulated "food blocks" that represent a standardized amount of carbs, fats, or protein. One must allocate the correct number of blocks for each macronutrient. The number of food blocks is based upon one's height and waist and hip circumference.
What is a block?
A block is a unit of measure used to simplify the process of making balanced meals.
7 grams of protein = 1 block of protein
9 grams of carbohydrate = 1 block of carbohydrate
1.5 grams of fat = 1 block of fat
(There is an assumption that there is about 1.5 grams of fat in each block of protein, so the total amount of fat
needed per 1 block meal is 3 grams.) When a meal is composed of equal blocks of protein, carbohydrate, and fat, it is 40 % carbohydrate, 30 % protein and 30% fat.