Friday 130104

Strength

Deadlift

12 x 2 @ 55% 1RM + 20% bands (percentage based on the band chart)

WOD

In 10 minutes get as far as possible:

30 Cleans, 95#/75#

30 Cleans, 155#/105#

30 Cleans, 185#/135#

As many reps as possible in remaining time, 225#/165#

Yes, squat cleans. Your ass will love it!

Jeff is very excited to get to the 225# reps today!

We love hearing how so many of you are dialing in your nutrition right now. It's the talk of the gym, and we dig it! One of the best things you can do to help you reach your goal is to remove all the crap from your house. Get a trash bag and throw it away. If it's there, even if you put it in the back of your pantry, it'll call out your name, and you will eat it. Get rid of it. The second piece to this is in place of the crap, fill your kitchen with fresh, whole food. When you're hungry, a refrigerator full of pre-cooked meats, vegies, and salads will make it very easy to stay on track. 

Here's something else that will help. Our very own Taylor N has created a google doc that we can all access. The goal is for us all to share recipes, snacks, etc. If you get in a pinch and wonder what to eat, you can check it out. I asked her to explain this for all the non-tech people out there (me specifically!) and here's what she had to say:

Google docs is connected to gmail usually and it is a document online that multiple users can be attached to. Instead of having a number of documents or emails with recipes or thoughts, this is kind of like 1 sheet of paper that everyone can edit and add info too. It can be continuously updated with new info and will automatically save. For me, its just a better way to organize and share ideas. If you do not have a gmail account it shows up as an anonymous user... therefore if someone is writing or updating the document they should try and make sure they note their name so that if someone as any further questions they know who to contact. 

We're going to give this a try and see if it works. You can access it here: CrossFit Evolve Google Doc.

Thanks for organizing this Taylor! If you guys have questions or come accross problems, let myself or Taylor know! 

 

 

Comments

[Charlie]

Really struggling here... Haven't found sugar free organic bacon. Has anyone found some in town?

[Jon]

Hey Charlie, check out the bacon at Sprouts...the stuff their deli packages there, not the pre-packaged. I think it will work. Let us know!

[Sax]

I used to get some at Whole Foods too

[taylor nichols]

So after reading this today it sparked by interest in finding some sugar free bacon. so today I stopped by whole foods and thought I would ask on my way into work, and currently whole foods, and sprouts do not have any bacon that is "sugar free". Whole foods had used evaporated cane syrup in their curing process. As well as when i asked sprouts they said their bacon had maple syrup. At the food co op store in old town they carry organic prairie bacon which is uncurred BUT they have honey in it.

Technically you are not allowed added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc- within the whole 30 process.

From my understanding salt is the primary ingredient in curing which is the main factor in imhibiting bacteria growth-- the idea of sugar is only used to balance out the salty taste. For example, a pretty basic method of curing ratio is 2 1/2: 1 salt to sugar.

If anyone else finds any other type of info let me know! But this is pretty much what i have found in this local region.

Also, I grew up on a dairy and we use to eat bacon that was uncurred and I am assuming that there was no sugar... and it tasted not like bacon- very dissaspointing!

It is an option to make your own bacon. Jens gone paleo website has a pretty easy way to make bacon- but you would have to be incredibly dedicated!!

http://jensgonepaleo.blogspot.com/2011/11/homemade-bacon.html

Lemme know!! :)

[Hali]

There was recently a living social deal for $120 worth of paleo food for $45 from Beetnik foods- thought it was a good deal! Comes with lots of meats, veggies, fruits and nuts

[Charlie]

Wow, thanks for the responses. I guess bacon is out :(

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