12/4 Thursday

Meg is looking good with her hang power clean! Stay tight through your back and keep those elbows fast! 

Yesterday we talked about the Whole Life Challenge, and we hope you'll join us! Some of you may be ready to take some action on your nutrition practices now. We get that, and offer you a great article from the folks at Precision Nutrition. We really like their no-nonsense whole food approach to nutrition. 

Step one to fix a broken diet is to correct any nutrient deficiencies, with the most common deficiency being vitamin D, and vitamin E, zinc, magnesium and omega 3 fatty acids close runners up. To help you with this, we have Pure Pharma Omega 3, vitamin D, and magnesium supplements for sale. We, like the folks at Precision Nutrition, feel you should acquire most of your vitamins, minerals, and nutrients through whole foods, but sometimes we need a little supplementation. This is especially true for us, in the winter, when we need vitamin D supplementation. 

Step two to fix a broken diet is to adjust your food amount and type. We're not talking counting calories, you can ignore what your Fit Bit and Jaw Bone is telling you about calories. Just stick to whole unprocessed foods and follow these guidelines for the amount to eat: a palm (or two) size amount of protein, a fistful (or two) of vegetables, and few thumb sized portions of good fat, and no sweets, pasta, bread, or other insulin spiking foods. 

It is certainly true that we are what we eat. This is especially true when we incorporate CrossFit as our exercise regime. CrossFit is very metabolically demanding, and to perform and recover from these high intensity workouts, you need to eat well. We want you to come back tomorrow, so make the nutrition choices that allow you to do that! Any guesses on what tomorrow's WOD will be?

Today's Workout
As many rounds and reps as possible in 6 min
12 Deadlifts 155/105#
9 Hang Power Cleans 155/105#
6 Push Jerk 155/105#
REST 3 MIN
Repeat!