Wednesday 140723

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Floater

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Max Unbroken Double-unders

We’ll put 5:00 on the clock. You have that time to complete an unbroken set of double-unders.

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WOD

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2007 CrossFit Games Hopper WOD

Complete for time:

Row 1000m

Then complete 5 rounds of:

25 Pull-ups (masters 15 pull-ups)

7 Push Jerks, 135#/85# (Masters 40-49, 115#/80#, Masters 50+ 95#/65#)

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Last week we has the opportunity to work with the Fossil Ridge Football Team for several days. What was on the menu? Squats of course!

On Saturday we hosted a nutrition talk following the Saturday WOD. I had Ashley A by my side to help share some of her knowledge, and it was awesome! This was way more of a conversation between all versus some sort of lecture, and a lot of good stuff came out of it. To me, one of the biggest take aways of the day is the importance of preparation. Everyone who was there and has been working on their nutrition shared the fact that if they take the time to prep meals, usually over the weekend, and make sure their refrigerator is filled with good, wholesome, real food, that it’s much easier for them to stay on track. To me, this is a common theme of those who are successful, so if you’re looking for a place to start, begin to think about preparation.

Ashley was kind enough to provide some great print-outs to assist you guys on your journey. The first hand-out is a comprehensive food list. This list provides the macronutrient content of a bunch of foods. It also has a great measurement and conversion chart to help figure out common kitchen measurements. One of the best things about this list is it breaks foods down into groups like cooking oils, healthy fats, lean proteins, fruits and vegetables, etc. Along with those, it also gives you some hints (use sparingly, limit the amount consumed, take prior to training session). At the back of this packet is a list of many of the common “diets” you may have heard of, along with a paragraph describing them.

The second packet is from Colorado State University titled Nutrition for the Athlete. It talks about the importance of each macronutrient as part of our training, and addresses hydration and pre-/post-training nutrition.

Copies of both of these are located on the refrigerator under the PR board. The information is out there. You’re surrounded by people who have worked at this and are dialed in. The resources for you to dial in your nutrition are all around you. What are you waiting for?! Let us know if we can help!

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