6/18 Thursday

Noah and Coach Kristine strike a Vogue pose during the Friday Night Throwdown. 
Eat meat, vegetables, fruits, nuts, seeds, little starch and no sugar. That is the basic CrossFit nutrition protocol. It's pretty simple. But for some of us, little to no starch might be better. Basically a starch is a dense carbohydrate and can be in the form of roots, tubers, rice, pasta, and whole grains. Some of us can eat potatoes, yams, sweet potatoes, beets, winter squashes (acorn, butternut, etc.), and parsnips without worrying about gaining weight. Some of us can not. All of those whole foods are dense forms of carbohydrates. Even though those foods are wonderful and full of vitamins, minerals and other important nutrients, for some of us that are trying to loose weight, eating 0.5 - 1 cup portions is the way to go. Filling our plates with dark leafy greens, broccoli, cauliflower, summer squash (zucchini, crookneck, etc.), eggplant, tomatoes, peas, green beans, cucumbers, peppers, etc. will give us all of the lovely vitamins, minerals, phytonutrients and fiber to keep us healthy, and will provide a less dense source carbohydrates. Eat as much of these foods as you can at each meal, yes breakfast included. Try to eat a rainbow at each meal. Fill your plate with colorful vegetables and some fruit, a palm (or two palm sizes for men) portion of protein, and cupped hand size of dense carbohydrates, and a thumb sized portion of healthy fat (avocado, nuts, olive oil). 
If you have questions about what to eat and when to eat it, talk to Coach Leslie and Coach Noah. Both of them have training and education specifically for sports and exercise nutrition. 

Today's Workout
Cycle 2 Week 1 Wendler Back Squat
then, 
50 Reps for Time
Squat, Burpee Pull-up, Squat, Sit-up
This is a gymnastics complex similar in style to Marguerita. You will perform one squat, one burpee pull up, one squat and one sit-up. Then you will repeat the complex 49 more times.