Archive for 'Nutrition'
Friday WOD, September 9, 2011
Posted on 08. Sep, 2011 by Amie.
Strength:
Work to heavy clean and jerk
WOD:
Front squat 3-3-3-3-3
Post clean and jerk and front squat loads to comments.
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This past January, we did “Paleo January”, and each week, I posted menus and grocery list for a week’s worth of Paleo recipes. I thought about doing it again for the next 30 days, but I wanted to get your feedback first. Would you all like new recipes and meal plans for the next month? Also, would anyone like to volunteer to find a week’s worth of recipes for breakfast, lunch and dinner and send them to me? If I can get a couple of volunteers to help me, that would be great too!
Below are the meal plans posted in January:
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1000 pull-ups, 1000 push-ups for time:
Post thoughts to comments.
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Thursday WOD, July 7, 2011
Posted on 06. Jul, 2011 by Amie.
Skill:
False grip for muscle up, 5 mins of practice doing pull ups on rings
WC:
Front squat 2-2-2-2-2
followed by max push press
Post front squat and push press loads to comments.
MWOD:
MWOD 223, fixing elbow pain in the front rack position
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A day of Paleo!
Google “Paleo Recipes”, and you will get 1, 880, 000 results. With so many recipes right at my fingertips, it never fails that I get stuck in a rut and make the same 10 “go-to” recipes. I’ve been hunting around for some new things to make, and some recipes have been hit or miss. I went searching for some new recipes to make and wanted to post “A Day of Paleo” for everyone to see which recipe you think is best! If you make one of these recipes, let us know how it goes! If you have a favorite Paleo breakfast, lunch, dinner or snack recipe, post to comments!
Breakfast:
Baked eggs in bacon rings, Paleo Plan
Lunch:
Shrimp, Cantaloupe and Mint Salad Recipe, Paleo Lunch Recipes
Snack:
Paleo snacks, Mark’s Daily Apple (The first snack listed includes cheese, which is not Paleo. Pick and choose according to your diet, and let us know which one is best!)
Dinner:
A Dinner Menu: Steak Dry Rub, Avocado Salsa, and Chopped Broccoli Salad, Everyday Paleo
Post thoughts to comments.
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Thursday WOD, June 23, 2011
Posted on 22. Jun, 2011 by Amie.
Skill: Hang Snatch
Strength:
Back squat, work to heavy single
WC:
Seven rounds for time of:
1 Power Snatch (135 lb./95 lb.)
3 Overhead Squat (135 lb./95 lb.)
10 Ring Dips
MWOD:
Ninja Recovery and Some Shoulder & Hip Love
Post back squat loads and WC time to comments.
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SKILL SATURDAY!
This Saturday is Skill Saturday, dedicated to Olympic lifting. If you are new to CrossFit and want to learn the proper technique, or if you’ve been coming for a while and want to brush up on your skills, Saturday is for you! We will spend a couple of hours teaching technique and aspects of snatch, clean and jerk, squats and more! Several coaches will be on hand to answer all of your questions and offer advice!
And, if you think, “lifting isn’t for me”, you should make a point to come because lifting is so fun and leaves you all warm and fuzzy inside 
Need further proof? That happy picture of the blonde girl jumping around – that’s me on Saturday with the Oly lifts!
See YOU Saturday at 9 am!
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Yesterday, we broke down Wes’s lift and isolated all parts of it. I was talking to Curtis and David earlier this week about back angles and what a flat back does in the lift (takes away all of your power). One of the other videos I got at Regionals was a girl whose technique and back angle limited her power, but she was strong enough to muscle through and complete the lift. Her limiting factor to lifting anything heavy is going to be her technique. Here’s the difference in what it looks like, and note these are two different lifts, but the positions from the ground to the pockets are the same.
1. You never want your back to go parallel!
Notice the back angle of the girl in the photo below – it’s completely parallel to the floor. This is not a good position to be in because the bar is too far away from her, and she lost all of her power and momentum. You get in this position by either lifting your hips first when you move the bar off of the ground, or you try to move the bar around your knees (straighten your legs), which causes your hips to rise first. Either way, you don’t want to end up here….
2. CHEST UP!
Wes moved his hips, knees, and back all in the same motion. When he got to his knees, his back angle is the same as it was off of the ground. He can then bring the bar back into his hips, generate momentum off of the bar, and get a strong finish. This is where you want to be because it will make your lifts easier and more efficient.
If your coach yells at you to get your chest up or keep your hips down, chances are, your back angle looks like the first picture above. The coaching cue “chest up” or “hips” (or something like that) is your cue to make your position look like Wes. Get after it!
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1 Ingredient, 3 Ways: Ground Beef
On our facebook page, we asked what one Paleo ingredient you’d like three recipes for….CrossFit Wilco asked for Ground Turkey!! I’ve subsitituted ground turkey in for ground beef and vice-versa. I checked around online for more resources on swapping the two out, and found this interesting article. So, the recipes below are ground beef and/or turkey – swap out at your choice!
Mom’s Ground Turkey and Peppers
Spicy Taco Salad, CFSCC: EAT THIS!
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Do you foam roll on a regular basis? If not, check read this: Q&A: Foam Roll for Soreness, Core Performance.com
How to loosen up a tight IT Band, Core Performance
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Wednesday WOD, June 15, 2011
Posted on 14. Jun, 2011 by Amie.
WOD:
Back squat 3-3-3-3-3
followed by three rounds for time of:
25 Kettlebell swings (53 lb./35 lb.)
15 Toes to bar
Post back squat and metcon time to comments.
Back squat technique:
Watch the two videos below. Both athletes have solid technique, and there are three things to watch for to make your lifts today safe:
1. Drive up out of the squat using your legs, not your back and hips. In Rob Orlando’s video, he does overhead squats, front squats and back squats. On every single lift, when he gets to the bottom of the squat, he uses the bounce at the bottom of the squat to drive up, and he lifts with his legs. His back, hips and legs all rise together.
A common fault is to lift the hips first, like this guy*. (*NOTE: I do not want to take anything away from any of the athletes in the videos where I show you what not to do. Heavy back squats are tough no matter what, and my goal is to keep you safe .)
Now watch Rob O. lift again. Yes, he is ridiculously strong, but understand, the ONLY way he is able to back squat 485 pounds is by using his legs and solid technique.
2. When you drive up out of the bottom of the squat, force your knees out. Watch Andy Petranek from CrossFit LA. Pay particular attention to the last angle (from behind) and watch his knees. As he goes down into the squat, his knees drive out, and as he drives back up, his knees follow the same path back up. In other words, his knees don’t cave in.
By keeping his knees out, he can better drive up using his legs, keeping his chest up and protecting his lower back!
Here is another squat, * and this time, watch this guy’s knees – see how they cave in when he’s coming up out of the squat? That’s a common fault, and one that is easily fixed. As you drive up, force your knees OUT.
3. Use the bounce at the bottom. The bounce makes every squat so much easier! Sage Burgener explains it best here.
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1 Ingredient, 3 Recipes!
I saw a book this week called “1 Ingredient, 4 Ways”. The book features four different recipes that include the same ingredient. My first thought was, “That’d be awesome if it was Paleo!!”
So, here we go…one ingredient, three recipes. Why only three? First, I don’t want to be accused of copying that cookbook! Second, breakfast, lunch and dinner add up to three recipes!! And third, good things come in sets of three….
I posted on the CrossFit Seven Facebook page which ingredient we should start with. Thank you Lynn V. for suggesting bacon, also known as meat candy.
1 Ingredient (BACON), 3 Recipes:
Breakfast:
Bacon and Egg Cupcakes
Lunch:
Bacon Wrapped Stuffed Chicken, CrossFit Santa Cruz Central, Eat This!
Dinner:
Blackened Salmon with Tomato Gravy Health-bent.com
Extra Credit! Dessert:
Paleo Chocolate Bacon Bites,Civilized Caveman Cooking
From the not quite Paleo department:
Bacon Wrapped Jalapeno Chicken Bites, Salad-in-a-jar.com (The cream cheese makes these not Paleo; you could eliminate that ingredient and be right back in Paleo camp.)
What one ingredient would you like three recipes for next week? Post thoughts to comments.
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Thursday WOD, June 9, 2011
Posted on 08. Jun, 2011 by Amie.
WOD:
Three rounds for time of:
800m Run
20 Back extensions
30 Sit-ups
100 Double unders
Post time to comments.
The USDA announced the new food guidelines last week, moving away from the food pyramid and changing to a dinner plate theme:
Of course, everyone has their own version of what should go on the plate:
What do you think?
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Saturday Night Live spoofed the PSAs from the corn syrup industry:
Post thoughts to comments.
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