Complexity

May 4th, 2011

Category: CrossFit

Complexity

Linda

FOOD AS FUEL (quick tips)

EAT – meat and vegetables, nuts and seeds, some fruit, little starch and no sugar in 4-6 meals per day.

EAT – enough to support exercise but not body fat.

MAINTAIN – blood sugar levels.  Avoid energy and sugar highs and lows.

DRINK – 50-60% of your bodyweight in ounces each day.

KISS – keep it simple, stupid!

KEEP – a ready supply of foods available to make Zone snacks and meals.

(i.e. – don’t get caught with your pants down)

BLOCK – a unit of measure used to create balanced meals

–         7 grams protein

–         9 grams carbohydrates

–         3 grams fat

PROTEIN – identify this first in every meal

FAT – use quantity as your “control rod” (+/- as needed to adjust energy levels, satiety, and “leanness”)

CARBS – eat plenty of fruits and vegetables, go easy on starches, pastas, breads, cereal, grains

SHOPPING / GROCERY RECOMMENDATIONS

–        Shop around the edges of the store, not in the aisles

–        Look for “certified” organic whenever possible

–        Nut Butter – Laura Scudder’s or any natural peanut/almond/cashew butter

–        Meats – organic, grass pasture, free-range cows, no hormones or antibiotics

–        Chicken/Poultry – free-range, cage-free

–        Yogurt / Kefir – plain flavored only – add fruit if you need flavor

–        Milk – raw, whole milk whenever possible

–        Eggs – free-range, cage free chickens

–        Bread – avoid “enriched” flour in ingredients;  look for sprouted grain or whole grain

–        Saturated Fats – as long as you’re strict with your sugar/carb intake, don’t worry about them

–        Fats – olives, olive oil, nuts, seeds, avocados

Strength
Five rounds each for max weight of:
5 Deadlifts
5 Hang cleans
5 Push presses
5 Front squats

The same weight is used for each movement and the barbell must not rest on the floor.  You can rest in the rack position or at the hang but not on the ground.

WOD
AMRAP 12 of
10 K2Es
20 Situps

DISCUSSION 9 Comments

  1. Fred 05/12/2011 at 4:32 pm

    DRINK – 50-60% of your bodyweight in ounces each day.

    can you please clarify this…
    if i weigth 170LBS X 16OZ = 2720 OZ
    2720 X .5 or .6 = 1360 or 1632. so i have to drink 1360 or 1632 OZ of fluids avery day/

  2. JR 05/05/2011 at 12:31 am

    I have to put in a vote for Street Fighter 2 too, if only for the all-star cast of the 1994 epic film that it inspired. I’m going to go cut the sleeves off all of my shirts now.

    http://www.youtube.com/watch?v=X9hatLT-vl4

  3. Joe 05/04/2011 at 6:55 pm

    Hahahaha good call, Goose.

    If you’ve noticed that my hair is getting a little out of sorts recently it’s because I’m growing it out to bring back that afro/mushroom hybrid from my youth.

  4. Goose 05/04/2011 at 6:26 pm

    Joe, I just found the footage of you as a kid discussing this topic with Adam Sandler
    http://youtu.be/RMLIhckAwmM

  5. Joe 05/04/2011 at 5:07 pm

    Awesome curveball with the strength today.

    Sorry, Alec. Street Fighter was pretty bomb, but I was a Mortal Kombat guy:

    http://www.youtube.com/watch?v=C640zWYqstc&NR=1

  6. Alec 05/04/2011 at 3:05 pm

    Great food tips Goose. Saturated Fat is definitely not to be worried about, especially if from good sources like coconut or healthy animal meat.

    Linda has been working on her levitation like Dhalsim from Street Fighter 2 (best video game ever)

    http://www.youtube.com/watch?v=d9sFjpUwobM&NR=1

    And to comment on Street Fighter 2, Chun Li was unbeatable! Her headstomp move was basically unstoppable. Who’s with me here?
    http://www.youtube.com/watch?v=5WeCH9uSlCE

  7. Jaime 05/04/2011 at 2:44 pm

    GOOO LINDA!!!!!!!

  8. Chuck 05/04/2011 at 1:55 am

    Thanks James

    Chuck

  9. James S. 05/04/2011 at 12:57 am

    Solid work by everyone at the OLY class Monday. For those interested here is the link for the Oly Competition at the Baystate Games: http://www.baystategames.org/html/bsgwww/summergames/sports/weightlifting.html