Clean & Jerk   10-8-6-5-5-3-2-2-1 reps

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Back Squat 3-3-3-3-3 reps

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Our “Best Shape of Your Life” Nutrition Challenge is nearly done with week 3.  Hopefully by now you’ve been able to notice and enjoy some of the benefits to fueling your body with healthy, whole food in hormonally balanced proportions, whether you’ve lost some pounds or inches, no longer need to take that afternoon nap, or are killing your workouts.  Of course, this is only 30 days of your life (so keep your head in the game for the next week) but we want to see each of you find some way to make what you put into your pie-hole a priority in your lifestyle.

Remember, when you invest in wholesome food and feeding your body in proportions to decrease inflammation, you are investing in your future.  You are fighting against the potential medications, procedures, and diseases that are so common in our society today.

So let’s talk about how you can continue this and be successful and let’s start today with how to eat paleo/zone without breaking the bank.  I’ve included some tips from a nifty blog LeanMachineNYC here, but started with the ones that we put into practice consistently.  Feel free to add your own, we’d love to hear your thoughts.

Buy on sale.  Now this sounds obvious, but remember for instance that Wednesdays are double coupon days at Sunflower Market.  Although it’s good to plan out some of your meals before you hit the store, also let it be an adventure and let sales in the meat and fish departments help guide your menu.

Buy in bulk.  If you don’t have a Costco or Sam’s Club membership, find a friend or family member that does.  It’s a great place to get pounds of bell peppers, mushrooms, brussell sprouts, squash, frozen veggies and fruit.  Also, you can get proteins (although not grass-fed) for great prices.  Think USDA prime beef, organic chicken breasts, shrimp, ground buffalo, gluten free turkey breast, etc.

Get creative with spices.  Spices seem expensive at first because you get so little for the cost, but they’ll go a long way and make your dishes unique and flavorful. If you have old spices sitting around, toss them and start fresh.

Use aromatics like onions, shallots and garlic.  Onions, garlic and shallots are a good bang for your buck because they’re inexpensive and add tons of flavor. Keep them around at all times.

Minimize waste.  Be smarter about cooking and learn to embrace leftovers.  Eating mostly Paleo foods requires a certain amount of planning and prepping.  Having food ready and waiting will make life a lot easier.  Cook extra to have on hand and every few days clear it out.  Use leftover vegetables in omelets and soups.  Invent a new dish to use up whatever needs to be eaten.  If you do end up tossing something (it happens to the best of us), make a mental note so that next time you’ll be less likely to over-shop.

Balance the cheap stuff with the expensive stuff.  Love the avocados and splurge on your wild caught salmon?  But balance it out with some frozen veggies.  Make your receipt a blend of what you love and what you can compromise on.  

Shop at farmers’ markets or join a CSA.  The quality you will find at farmers’ markets will impress you.  The savings will amaze you.  Shopping at farmers’ markets is good for us AND the farmers, who need our support to continue supplying high-quality goods at affordable prices.  You’ll also have the opportunity to meet the people who grow your food.  You can ask them how your food was grown, even how it’s best prepared.  Check out Localharvest.org and Eatwild.com.

Buy the whole bird (and use it all).  Anytime you buy poultry that has been cut up and skinned, you’re going to pay for it. Roasting a chicken is pretty simple and makes a great dinner.  You can also make chicken broth when you’re done.  When was the last time you popped a turkey in the oven?   Thanksgiving?  A turkey costs less than a dollar a pound (the price goes up during the holiday season) and makes a great dinner, lunch and snacks too.  Turkey breast is one of the best lean proteins out there, so eat it regularly.

Buy in season.  Again, this seems obvious, but our reliance on grocery lists sometimes limits us.

Try pre-prepped instead of pre-made.  Food that is pre-made is always more expensive than making it yourself, but food that comes pre-prepped can be cheaper. Here’s an example: on sale, marinated chicken kebabs on skewers with red, yellow and green peppers.  A little olive oil and garlic to cook them and deglaze the pan with chicken broth, etc. Serve with a simple salad, for an easy, inexpensive, yummy dinner.

Don’t buy food you won’t eat.  Eating Paleo means eating great meals, and there are many ingredients to choose from.  Hopefully you’re in this for the long haul which means you can take your time experimenting with new things.  Stick with foods you are familiar with and slowly begin to experiment.

Hook up with like-minded people.  Eating great food that is affordable and ethical is a priority for a lot of people. There are lots of like-minded people to hook up with.  If you find something worthwhile, share the news.  If you’re feeling ambitious, organize a potluck dinner, share recipes and eat well together.  Verve is one of those places filled with like-minded people, so get your butt in here regularly and find some support.  

For time:
50 Box jump, 24″ (20″)
50 Jumping pull-ups
50 Kettlebell swings, 16kg (12kg)
50 Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20# (14#)
50 Burpees
50 Double unders

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Nutrition Challenge is heading close into to week 4.  Are you hanging tight?  How are the points racking up?  Remember when you hit 480 you get a red band and that day is close!  What has been the easiest part of the challenge? What is the hardest part of the challenge?  How do you plan to make this a lifestyle and not just a 4 week challenge?  Either way it’s coming to a close.  We will have post measurement/bloodwork sign up sheets at the gym. Dates are Saturday Feb 4th from 6am – 11am and Wednesday Feb. 8th from 5am – 8am.  Check out the sheet upfront for exact times. 

For those of you that don’t already know, we have a star among us! Addison Kozlow is competing in the National Junior Championships in Olympic Weightlifting, this weekend! What and accomplishment, we are so proud of you Addie.  For those of you that want to watch along as she lifts here is a link to the webcast HERE.

“Nate”
Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings, 2-pood (1.5-pood)

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If you’re going through hell, keep going! Nobody is gonna hit as hard as life, but it’s not about that! 

Ten rounds for time of:
15 Deadlift, 135# (95#)
15 Push-ups

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“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24″ (20″)
30 Wall ball shots, 20# (14#)

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For Quality, 10-9-8-7-6-5-4-3-2-1 reps of:
Standing dumbbell inverted cross (pick a challenging weight)
Toes-to-bar from L-hang

WOD courtesy of the GWOD.

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Ahhh, gymnastics and mastering our own body awareness, mechanics and capabilities. Today’s workout can be made as difficult or easy as you choose. But you will leave with a better understanding of how to manipulate your body position in space. You will sweat and you will be happy you showed up.

Although not many of our workouts are officially done for quality, we constantly keep a focus on it as your coaches. Sure, we love to see that look in your eye when you find that next gear in a workout and turn it up. Sure, we appreciate that intensity = results.

But why do we chase quality? Because our mantra is Mechanics–>Consistency–>Intensity. Quality movement will lend itself to efficiency and more power output. Is it more difficult? Hell yes, but it will keep you safe and that in itself will allow you to hopefully live an amazing life for a long time. Which is why we all do this anyway, right? Other than just to look good. Because we already know that works (yesterday’s more confident, more attractive people, yes YOU!)

Best Shape of Your Life Challenge continues with……………bada-bing!
The Week 3 Menu/Mealplan!
Get it while it’s HOT, and oh, they ARE.

How goes it beautiful people?
How are you feeling, how are you cooking, what are your thoughts and inspirations?

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

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The biggest obstacle we face as humans is our own mind.  

I have seen this time and time again, day in day out.  What you believe you will manifest.  I know it sounds hoaky, I get it.  We live in a culture where we want to be seen as humble and unassuming.  Those are the types of people we revere.  It is uncomfortable to take a compliment, acknowledge when we’ve accomplished something really cool.  So to prevent ourselves the uncomfort of compliments and from appearing smug and conceited, we either make apologies for our accomplishments or mention a way of which we could have done better.  Yes, but I didn’t link my pull-up.  Thank you but I could have done my thrusters unbroken. I really wanted to go sub 6 minutes, I know my time was 2 minutes faster then last time but…  While this keeps us from the uncomfortable state of taking a compliment, it also is building a mindset that what we do will never be good enough. It is that simple.  Continue to say what you’ve accomplished isn’t enough and you will never  achieve enough.  

As a culture we need to change this perspective.  Last week I PR’d my mile by a 1:01. For someone that has been running as long as I have, that is a HUGE accomplishment.  The first thing I did was make sure I really did it.  The second thing I did was compare it to my goals.  Here’s where it could have and usually does go wrong.  My goal for 2012 was 6 seconds faster then what I did.  Now the mind has a choice, I communicate that 6 second failure or I communicate the 1:01 success.  Which I choose will have lasting effects on the next time I run a mile.  If the first thing I say when someone takes note of the PR is, yes but I didn’t make my goal and was shy by 6 sec, I have created a pattern of negative manifestation.    

Instead, lets start celebrating all the hard work each of us put in everyday.  Celebrate a day of pale0 eating, not the cheat the day before.  Celebrate the 4 minutes off your “Fran” time, not that you didn’t beat a perceive expectation in your mind.  Celebrate each time you achieve something you haven’t done before.  Because it is a sign that you are getting stronger you are getting faster and you are getting fitter.  If you celebrate you invite more of the same and that’s what you really want anyways.  So from here on out I challenge you to thank people that compliment you on achievements, don’t discount them.  I challenge you to remember where you were and how far you’ve come, not dwell on where you think you should be.  It will change your life! Not to mention, people will like you more because you’ll be more fun to be around.  You’ll also be more attractive, guaranteed confident happy people are way more attractive! 

3 – 3 – 3 – 3 – 3
Overhead Squat

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Why can’t I have my snack bars Coach? They’re so convenient and tasty!

We get this question a lot.  Especially during a challenge! Real food is just better for you.  There is no debate here, it’s just the truth.  But we all live busy lives and sometimes a bar might be the only option for food. In the instance that there truly is no other choice, what bar should you choose (this should happen rarely, like maybe once a month)?  Here are some questions you can ask yourself when evaluating bars.  What is the macro-nutrient profile? Is there a balance?  What is the first ingredient?  If it is soy, sugar or grain, put the bar back on the shelf. You’ll notice the high sugar content from most of the bars. That will leave you hungry and only wanting more sugar. We will have a post later in the month about the effects of soy, if that’s a new on for you . And you should all be aware of the effects of grain by now so I didn’t event evaluate the grain based bars. Other questions to ask, what is the sugar source? How close to real food are the ingredients? Will this fit in well with the rest of my meals for the day or will this leave me hungrier then I was before I ate it, leaving me to crave sugar later?

Now I’m not advocating eating bars, I want to make that clear!

However, I’ve decided to buy 10 common snack bars at the local store and give you the data.

Builder Bar
Macro-nutrient information; Protein 20gm,, Carbohydrates 30gm, Fat 8gm.
Zone: 2.8P, 3.3C, 2.6F (Fat is calculated at 3gm per block due to fat free protein source).
1st ingredient: Soy
Predominate protein source: Soy
Percentage of bar that is sugar: 44%
Top 3 sugar sources: Beet juice, Organic brown rice syrup, Organic evaporated cane juice.
Contains Soy? Yes

Eating Right 100 Calories
Macro-nutrient information; Protein 6gm, Carbohydrates 17gm,, Fat 3gm.
Zone:0.85P, 1.8C, 1F
1st ingredient: Sugar
Predominate protein source: Soy
Percentage of bar that is sugar: 56%
Top 3 sugar sources: So many I can’t list them all, including plain old sugar and corn syrup.
Contains soy? Yes

Balance Bar
Macro-nutrient information; Protein 15gm, Carbohydrates 21gm, Fat 7gm.
Zone: 2.14P, 2.33C, 2.3F
1st ingredient: Soy
Predominate protein source: Soy and whey blend
Percentage of bar that is sugar: 42%
Top 3 sugar sources: Fructose, glucose syrup, sugar.
Contains Soy? Yes

Luna Bar
Macro-nutrient information; Protein 9gm, Carbohydrates 27gm, Fat 5gm.
Zone: 1.28P, 3C, 1.66F
1st ingredient: Soy
Predominate protein source: Soy
Percentage of bar that is sugar: 56%
Top 3 sugar sources: Organic dried cane sugar, Organic brown rice syrup, glucose.
Contains Soy? Yes

Lara Bar
Macro-nutrient information; Protein 5gm, Carbohydrates 30gm, Fat 8gm.
Zone: 0.71P, 3.33C, 2.66F
1st ingredient: Dates
Predominate protein source: Almonds
Percentage of bar that is sugar: 62%
Top 3 sugar sources: Dates and cherries.
Contains Soy? No

Think Thin 
Macro-nutrient information; Protein 20gm, Carbohydrates 25gm, Fat 8gm.
Zone: 2.8P, 2.7C, 2.6F
1st ingredient: Protein blend
Predominate protein source: Whey and soy
Percentage of bar that is sugar: 41%
Top 3 sugar sources: Chocolate liquor, Maltitol, natural favors…
Contains Soy? Yes

Clif Bar
Macro-nutrient information; Protein 10gm, Carbohydrates 41gm, Fat 7gm.
Zone: 1.4P, 4.5C, 2.3F
1st ingredient: Organic brown rice syrup
Predominate protein source: Soy
Percentage of bar that is sugar: 60%
Top 3 sugar sources: Organic brown rice syrup, Organic dried cane sugar,Organic evaporated cane juice.
Contains Soy? Yes

Atkins Bar
Macro-nutrient information; Protein 17gm, Carbohydrates 18gm, Fat 8gm.
Zone: 2.4P, 2C, 2.66F
1st ingredient: Soy nuggets
Predominate protein source: Soy
Percentage of bar that is sugar: 37%
Top 3 sugar sources: Polydextrose, maltitol, chocolate liquor
Contains Soy? Yes

Zone Bar
Macro-nutrient information; Protein 14gm, Carbohydrates 23gm, Fat 7gm.
Zone: 2P, 2.55C, 2.33F
1st ingredient: Soy nuggets
Predominate protein source: Soy
Percentage of bar that is sugar: 46% 
Top 3 sugar sources: Sugar, corn syrup, chocolate liquor
Contains Soy? Yes
Conclusion:

Tanka Bar
Macro-nutrient information; Protein 7gm, Carbohydrates 7gm, Fat 1.5gm.
Zone: 1P, 0.77C, 1F
1st ingredient: Buffalo
Predominate protein source: Buffalo
Percentage of bar that is sugar: 24%
Top 3 sugar sources: Sugar on the dried cranberries, no other source.
Contains Soy? No

 My top three choices: 
#1 Tanka; it contains real food, is balanced at 1block, has the lowest sugar % of bar so I will stay satisfied longer with less.  I understood all the ingredients on the label. Contained no soy.

#2 Lara bar; I choose this one because it was all real food, with only three ingredients.  The fat is nuts and will keep me satisfied.  I would however have to have it with a protein source like jerky or the sugar cravings would surely come later in the  day with a 62% sugar content. Contained no soy.

#3 Think Thin; I would consider this a 2.5 block snack.  It  is well balanced and contains a higher amount of whey then soy.  They have a lower percentage of sugar content then most of the other bars.  Has higher protein content then all the bars without raising the sugar also.

So there is my two cents on how to look at bars.  I hope this helps in a pinch! 

“Fran” 

Three rounds, 21-15- and 9 reps, for time of:
Thruster, 95#/65#
Pull-ups

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Luke and Jude, enjoying each other’s company… Welcome to the world Jude!

“Oh Fran, I Always Love Seeing You… Once in a While”

CrossFit is constantly varied, functional movements, executed at high intensity, where the aim is an increased work capacity across broad time, modal and age domains.  This is not a matter of opinion, like looking in a mirror and saying to yourself “I think I’ve improved my fitness.”  We seek measurable, observable, and repeatable data points that can validate our level of fitness.

“Fran” is a classic example of a CrossFit benchmark workout.  In this workout, we complete 45 repetitions of a weightlifting movement – a 95#/65# thruster, and 45 repetitions of a gymnastics movement – a pull-up.  For this workout, we can measure the distance that the loaded bar travels for each repetition and the distance your chin travels from a hanging position to an over-the-bar position, do a little math, and achieve a power output.  Our definition of power is work (force x distance) over time.  

All this mathematical mumbo jumbo is fine and dandy, but when it comes down to it… “Fran” is a knock down, drag out brawl of a workout.  She can tell you whether you’ve been training hard, or partying hard.  She can tell you if you’ve been fueling your machine optimally, or if you’ve obviously been fueling your machine.  You can game this workout, or you can face it head on and see what happens.  Oh Fran, I always love seeing you… once in a while.

What’s your goal today?