Warm-up: Tabata Push-ups
Press: (depending on Level)
8 Minute AMRAP
12 Dumbbell Hang Clean & Jerk
14 Box Jumps (24/20”)
24/18 Calorie Row
As a teacher, I see every day how worried kids are about their grades. They make themselves sick over a final product; one low grade on an essay can ruin their mood for the class, the day, the semester. I see them ruminating, criticizing themselves, and talking negatively about their abilities. Many of them see one low grade as a predictor of an entire failed life: a bad grade on an essay means rejection from a good college, a good job, and as a result, a good life. They often feel their performances on these assignments now will dictate their happiness for the rest of their lives.
On any given day at the box we watch each other walk in, warm up a bit or stretch, and wander over to the whiteboard. We read the day’s workout, but also check out everybody else’s scores. We have conversations with ourselves about how many rounds we think we can get based on other athletes, whether we will scale or go Rx, which level of Rx we might choose, and how we think we can perform for the day. We often make decisions about our own training in comparison to others’ performances.
Despite Greg Glassman’s famous statement about diet in the CrossFit Journal back in 2002, “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat,” the whole institution known as CrossFit does not advocate a specific type of diet. For a while there was a lot of talk about The Paleo Diet and The Zone Diet, and these days, the buzzword you often hear is macros.
We are a few days into our 5 week nutrition / lifestyle / movement challenge. I got a couple of questions earlier today that I thought would be helpful to share:
Q: I've never tried to go full on paleo before, what kind of coffee creamer can I use? I got an almond milk creamer, unsweetened, but I'm not sure it fits the criteria?
Q: I don’t eat a lot of fruit, ever, so I'm nervous about snacks. Any tips would be so appreciated :)
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It is everybody’s (least?) favorite month: No Kip November! This CFS tradition started a few years back when Dan and Mikey were inspired by other gyms who practiced the trend, but also because one of the best decisions we can make for our CrossFit selves is to work our strict movements. Often, those who…