wod

8.18.14 WOD

By 08/17/2014 No Comments

Nutrition talk!  Every Sunday night we are going to begin posting a Nutrition Blog by your amazing FIT Park Meadows coaches.  This week we are starting off by learning how our coaches like to eat.  We are going to start with Lance, our AM CrossFit/ Olympic Lifting/ On Ramp Coach! 

Lance and his personal philosophy on nutrition!

Lance and his personal philosophy on nutrition!

Up until last fall my diet had been relatively “clean” but I relied heavily on bread and grains for my carbs. Outside of that I tried to eat lots of fruit, vegetable and chicken. Saw myself plateau continuously and never really got the results I wanted, which was mostly to gain lean mass. After struggling with that and constantly fighting the urge to train every single day I found CrossFit and read up on the Zone diet.
My decision to give up grains was mostly due to the fact that I had become so dependent on it I just wanted to see if I was able to do it. And after spending some time eating more whole foods I just haven’t had a desire to return to them. That’s not to say I won’t get down on pizza and cake and sandwiches when the time is right they are just not part of my daily intake.
I’m a hard gainer and have tried a number of things to help me gain good weight but nothing has worked all that well until I really started keeping track of how much I was taking in. With the Zone you’re eating a consistent amount of food every day so its easy to make adjustments and go from there. In the beginning I lost weight so I just kept adding blocks until my weight stabilized. Also I played with different foods to adjust the volume of each meal. That’s where things like sweet potatoes become a staple. If I was really hungry I would make a huge salad to fill me up. If the appetite wasn’t there I would have sweet potato. After that I wanted to gain so I added more blocks and doubled the fat, then tripled. Weight started going up consistently. Wanting to gain more I looked into other options since the volume of food was already so high. That’s the day whole milk became my best friend. I started drinking as much milk as I wanted and not including it in my block prescription. Weight started going up again. I know some people that have used the GOMAD (gallon of milk a day) diet to gain mass but I haven’t been so brave as to try it yet.
The times my diet suffers the most is when I either don’t have anything prepped or when I’m in a hurry. That’s when I’ll steal things like frozen white castle burgers from my roommate. Keeping something prepped and planning ahead is key.
And what about alcohol? You will always pay for it later but fun is fun and sometimes keeping your sanity and cutting loose is worth a little setback.

 

Don't forget about Yoga at FIT PARK MEADOWS!!!  Every morning at 7 AM with Audra and Kara!

Don’t forget about Yoga at FIT PARK MEADOWS!!! Every morning at 7 AM with Audra and Kara!

Make sure to bring your wallet to the gym tonight for your WOD as Teton Waters Ranch Meat Truck Delivery will be visiting FIT PARK MEADOWS again from 4:30-7 PM! Also, don’t forget about the  Friday Night Fights this Friday at FIT PARK MEADOWS!!! Be there at 6 PM for a great start to your weekend!

“Goals”
Back Squat 5×2
Hang Snatch 5×2

“Glory”
AMRAP in 10 minutes of:
10 Burpees, 10 Box Jumps (24/20)
9 Burpees, 9 Box Jumps (24/20)
8 Burpees, 8 Box Jumps (24/20)
7 Burpees, 7 Box Jumps (24/20)
… to
1 Burpee, 1 Box Jump (24/20)

* If you finish on round, restart at 10 reps again.

“Grind”
3×15 each of:
-In and Out
-AbMat Sit Up
-KB Wind Mills (15/10)

Looking to dig a little deeper in to the mechanics of Box Jumps?  Check out this video starring KStar and Carl Paoli on not only the mechanics involved, but some great mobility work you can do to improve your Box Jumps!

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=MZDXc_hLvf4[/youtube]

 

 

steven s

About steven s

Our Partners

  • crossfitjournal
  • tough
  • tough