Couple of additions to my nutrition plan I was asked about what I do Post Workout – for years, medications I mix a can of coconut water and a scoop and a half of SFH protein.  By Zone standards, discount that’s a 3 block Protein/Carb  post WOD blast.  I’m not going to change that at all, treat it’s as integral to my program as chalking up. Jen C recommended Cherries to the berry mix because of the low GI count.  Right on Jen.  Cherries will go in my berry mix. With the Berry mix sitting at about 4 blocks a day, plus an apple (2 blocks), sweet potato (3 blocks), and rice (let’s call it 6 blocks), I’m sitting at about 15 blocks a day in carbs.  That’s slightly under my perception of 17, but like I said, a little less should return balance.  I don’t count the Post WOD...Read more

As I posted the other day, # approved I have basically been eating whatever I want since Regionals.  Now, don’t get me wrong – I haven’t gone completely off the rails.  I generally eat in some form of portions, getting macronutrients at every meal.  Where I have gone off the path of fueling elite performance is in over consuming carbs.  Regular consumption of bread, and worse, sugar started small, but crept it’s way into my nutrition. So why not just do a Paleo or Zone?  Well, because I’ve done those.  I know the Zone will work for me.  But, I’ve done it before – for 2 years plus.  I could absolutely fall back on the Zone, but I tend to run into problems with “tinkering” with my macronutrients.  I’m not crazy about Paleo, as it leaves me feeling depleted, hungry and under recovered. Like CrossFit, where folks want to try...Read more

Classes at 9am and 10am We are doing a Monster Mash at 10.  Bring the pain! Workout of the Day 9am 5RFT 15 Wallball Shots 12 Pushups 9 Deadlift 225/155 10am With a continuously running clock “JT” 21-15-9 rep rounds of Handstand Pushup Ring Dip Pushup 15 minute cap At 25 min 3 RFT 21 Wallball Shot 20/14 12 Deadlift 225/155 10 minute cap At 45 min 1 minute of Chest to Bar Pullups Rest 1 minute 1 minute of Rowing for calories Rest 1 minute 1 minute of 1 arm DB Snatch 70/45 Repeat 2 more times Score is time for the triplet, this web the couple, and the total number of reps completedRead more

After 2 weeks are hard corps vacation eating, sick I am cleaning up my nutrition.  In truth, website like this since Regionals I have been eating whatever I wanted, visit web basically whenever I wanted it.  That was ok for me, but now I am ready to get it together. I am formulating my rules for a nutrition plan – it’s a plan that I will stick to religiously for 2 weeks.  That being said, it’s MY plan.  I have done paleo and the zone on different occasions, but I am looking to try something that will work for me, knowing that I could go strict paleo or Zone, but I would like to try my own plan. I am formulating my rules, and I will post my nutrition plan on Sunday night.  I encourage your thoughts, questions and recommendations. Workout of the Day Strength/Skill Shoulder Press 5 sets of...Read more

Don’t forget, medicine the Muscle Up Clinic is at 6:30pm. It was so fun to get back home after seeing friends, family and visit some great CrossFit gyms.  As we visited different gyms, we got a lot of questions from owners “Are you nervous about leaving your gym?”  The answer was always a resounding “No!”  We are so thankful for the great coaches that picked up the classes as we were gone.  Alison and I tried to eat and drink our way through the Northeast knowing that the gym was in good hands.  My only regret is we missed the fun!  As I saw people talking about being sore or working hard in the heat, we are just sad we were missing it. We can’t thank our great coaches enough – Chance, Christine, Denny, Louis and Tricia – you guys rock! Also big thanks to Jake – we will be...Read more