4/16 Thursday

Matt and Sam sprint to warm-up on a recent sunny day. 
Coach Leslie is enrolled in Precision Nutrition's Level 1 Sport and Exercise Nutrition Coaching program. You are already familiar with PN's approach to sport and exercise nutrition if you have read the info graphics in the bathroom and changing room. 
Every Thursday she is sharing with you a highlight of her weekly lessons. This week the lesson focused on the bio-chemistry of digestion. Don't worry, this blog post won't be a lesson on biochemistry! The important lesson to remember, is that we all eat FOOD not NUTRIENTS. So we can get wrapped around the axle of how many macronutrients (protein, carbs and fat) and micronutrients (vitamins, minerals, etc.) to eat. But, at the end of the day, what we need to focus on is eating high quality food. If you focus on eating lots of fresh vegetables, fruits, sustainable sources of meat, and some nuts and seeds, you're going to get good nutrition. Real whole foods should be that base of your nutrition program. If you have specific body composition or performance goals, then you can start tweaking amounts, timing, etc. 
The three nutrition levels of the Whole Life Challenge are also focused on eating real whole foods. Are you signed up for the Spring Whole Life Challenge? Click on the red seal on the right to register today!
Today's Workout
Rowing Tosh or Death by 10 Meters
Rowing Tosh
3 Rounds for time
250m Row
500m Row
750m Row
Rest exactly the time it took you to row. For instance, if you did the 250 in 1 min, rest 1 min before you start the 500m. If it takes you 2min 10 sec to row 500, rest 2 min 10 sec before you start the 750m. We last did this workout on August 14, 2014. 

Death by 10 Meters
Setup cones 10 meters apart. You have to touch the ground at 10 meters with your hand. On the minute do 10 meters of running. On the second minute do 2×10 meters of running. Go until you cannot complete the shuttle. Score is total number of rounds completed.
We last did this workout on July 21, 2014. 
Both of these are classic CrossFit Endurance workouts.