WOD
20 minute AMRAP:
400 meter run or row
20 pull-ups
25 sit-ups
Recently, throughout the gym, we have heard people say "Yeah, I'm getting stronger and fitter in the WOD's, but I am not getting leaner; I can't seem to get that 6 pack".
As your coaches, we can give you the WOD, a dietary guideline, and all the support you will ever need. We will constantly teach you new things and consistently go over the old, always striving for perfection. We won't let you count a rep without full range of motion or let you continue with unsafe form. When you think that you cannot push any harder, we will be there to push you just a bit more.
What we cannot do, however, is make you eat better. We can't make you eat paleo or zone, or both. We know what it takes to increase your performance and get lean at the same time. No, it's not easy, but it's worth it. So, no matter how much we preach it to you, it is ONLY up to YOU to not cheat yourself! If you are not getting lean, you are not eating right; and even though your performance is getting better, you have no idea how MUCH better it could be if you fed your body the fuel it craves.
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO SUGAR."
Yes, you need to be diligent; you need to be strict! Once in a while, have a cheat meal, it's okay. We can adjust your zone blocks to put you on enough calories to live and Crossfit, but not enough to support fat; if you have any more than that, you will not lose or possibly gain.
If you are not getting all the results that you want out of Crossfit, YOU have to change something. Start now, not tomorrow.
Ask any of the trainer's about the Zone or Paleo diet or click the tabs below.
The Paleo Diet
As your coaches, we can give you the WOD, a dietary guideline, and all the support you will ever need. We will constantly teach you new things and consistently go over the old, always striving for perfection. We won't let you count a rep without full range of motion or let you continue with unsafe form. When you think that you cannot push any harder, we will be there to push you just a bit more.
What we cannot do, however, is make you eat better. We can't make you eat paleo or zone, or both. We know what it takes to increase your performance and get lean at the same time. No, it's not easy, but it's worth it. So, no matter how much we preach it to you, it is ONLY up to YOU to not cheat yourself! If you are not getting lean, you are not eating right; and even though your performance is getting better, you have no idea how MUCH better it could be if you fed your body the fuel it craves.
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO SUGAR."
Yes, you need to be diligent; you need to be strict! Once in a while, have a cheat meal, it's okay. We can adjust your zone blocks to put you on enough calories to live and Crossfit, but not enough to support fat; if you have any more than that, you will not lose or possibly gain.
If you are not getting all the results that you want out of Crossfit, YOU have to change something. Start now, not tomorrow.
Ask any of the trainer's about the Zone or Paleo diet or click the tabs below.
The Paleo Diet
12 comments:
Wow... this one looks scary. Going have to bring my running shoes.
Wade
Wade, be careful we don't want you to make a visit to the ER again.
For me it has been six months of trial and error, and very much like you said, it really comes down to what I put in my mouth. I am understanding that now. It is not easy and takes a lot of will power to completely change my eating habits, eat right and stay the course but I know it will be worth it. Now and hopefully until I am a 90 year old lady. Thanks for the pep talk!
Jim said...
My daughter, Alexis, came today for her first official wod. She trained with Natalie last week and was sore for 5 days just from going through the warmup! (I remember the feeling)
Cody was great and scaled her down with a 10 min AMRAP of 200m row, 10 beginner push ups and 15 sit ups. She got 3 rounds in and did fine overall. Thanks to Taryn and many of the girls who approached her and made her feel welcome. I appreciate it and I know she does. It's tough to walk into a strange place with many obviously close workout pals and not feel "left out" a bit. Everyone was great. She was very impressed by all the "moms" doing kipping pull-ups. I told her many of them couldn't even do one a few months ago. Now they're part monkey! In a good way, of course :0)
PS- I found out I've got bone spurring in my left wrist. Surgery would (I'm guessing) keep me out for months. Not an option. I'll play with pain instead...
THANKS VCF!
By the way, is the Crossfit Phantom still out there?
Despite the fact that I'm fairly certain my denial will cause many of you to believe that I am in, fact the Phantom, I must firmly refute those accusations. I am not the Crossfit Phantom. That handsome devil, whoever he or she may be, is far more eloquent and well spoken than I could ever hope to be.
To be completely frank, I'm far more likely to complain about my workouts and the pain I'm in (in a light-hearted and good-natured fashion, of course) than to try to be mysterious and clever.
For example, I'm tempted to sigh and voice my consternation at the fact that my hip still hurts, I ran out of my steroids, ibuprofen doesn't help, my fish oil tastes bad, Asian food just isn't filling, and I've had stomach issues all weekend. I'll hold off and mentioning any of those today, so that I can settle this dispute once and for all.
I am not this rogue who styles himself to be The Crossfit Phantom. I am just another humble gym-goer doing my best to get by in this crazy world.
PS... I suppose I really shouldn't be spending my time posting this stuff at work. :(
For some reason, I feel like it's Angela.
Phantom, here...
I just wanted to let all of you know that I'm still around. I've been in too much Crossfit pain to focus on catch phrases, of late. The one you call "Cody" worked me over pretty good this morning. Be assured, however, I will be revealing myself along with a GREAT catch phrase in the coming days. I may need to "test" a few on you before I come out of the shadows, however. Call it "market research". If it sucks, then I'm afraid my identity will just have to remain a mystery. Primarily because I'm a wimp and couldn't take the rejection. DON'T JUDGE ME! (sorry for yelling...I didn't meant it...)
Phantom, out...
I'm with Jenn on this one. I think it is Angela. But... I'm not saying... I'm just saying...
Wade
Hey, those girls are flat-chested too, and they are super cute!!! Yes!
-AAA
I really want to make a comment on the comment by AAA but every one I come up with Mandy looks at me with a horrified/stink eye look. So Im gonna with just keeping my mouth shut,,,, I can be smart on a rare occasion.
I wish I was half as witty as the "Phantom"!!!
It is so NOT me...I am just not that well spoken. (and Will, I can think of a few things to say about the AAA comment too)
I'm not sayin....I'm just sayin...
"Don't judge me!" LOL
PS. I really liked todays WOD, I was happy to finally be able to do the pullups without jumping a little or using a band! ;)
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