CrossFit South Shore

Saturday July 30th

One class only at 9:00am

Friday July 29th

Workout of the day

Training:
Deadlift - build to a heavy single in as few sets as possible. Not a 1RM

WOD:
Complete 8 rounds for time:
Run 200 meters
4 Power cleans (205/135lbs)
8 Toes to Bar 

 

The CrossFit Games start today!

Check out the action all weekend!

Friday 7:00am - 9:00pm (pacific)
Saturday 8:00am - 9:00pm (pacific)
Sunday 8:00am - 4:00pm (pacific) 

Preparations are complete, and all that remains is the big show itself. Only hours remain before the 2011 Reebok CrossFit Games kick off and the Fittest on Earth fight it out. You can watch all the events live here. Finally, check out ESPN3.com for a three-hour live show from 6-9 p.m. on Friday and Saturday and from 1-4 p.m. on Sunday. This is an exciting new partnership between ESPN and CrossFit. It's free and all you need is Internet and a computer to tune in. 

Streaming coverage of the 2011 Reebok CrossFit Games

• The Satellite feed brings you Individual Mens, Individual Womens and Teams competitions
• The Masters feed gives you coverage of all divisions of the Masters competition
• Under Jumbotron, you can follow the on-site Jumbotron programming all weekend long

Available on mobile devices.

 

Thursday July 28th

Workout of the day

"Religion"

Complete 5 rounds for time & reps:
Squat max reps (M: #225 or B.W., W: #150 or B.W.)
7 Burpee box jumps 20" 

 

Riggs getting a little sun during the WOD

Maxine too

Wednesday July 27th

Workout of the day

Training:
Power Clean 2-2-2-2-2

WOD:
AMRAP in 15 minutes
3 Push press (175/115lbs)
3 Pull ups
3 Push press
6 Pull ups
3 Push press
9 Pull ups 

 

That ball is going to make the 10' target - Tasha is getting it done with some serious hip extension, or in non CrossFit lingo... a nice vertical jump!


 

 

Have you heard ? ....We're having a Party!

CrossFit South Shore Beach Party !!

Hosted by Brian and Shannon Power

Date: This Saturday July 30th
Time: Anytime after 12:30 (BBQ'ing around 4:30 -5:00)
Where: Brian & Shannon's Ocean Beach home (exact address at gym)

All are welcome (spouses/ significant others/ kids) 
Bring towels/ change of clothing

Put your name on the "attending" list at the front desk
Write down any food/ beverages you will bring (not a necessity)

We will also have the CF Games streaming so you can catch all the live action.

Maple Ave Ferry to Ocean Beach (last ferry back is 1:00am)
Carpool to ferry (parking is scarce) 

You can email Brian and Shannon at Bspower@optonline.net if you want to ask them anything directly

This is a day and a party not to be missed !! Don't be shy, join us and enjoy the camaraderie of our community and the hospitality of Brian and Shannon.

 

Tuesday July 26th

Workout of the day

Training:
Overhead Squat 2-2-2-1-1-1

WOD:
Complete 3 rounds for time:
Run 400 meters
25 Wallball shots (20/14lbs)
15 Ring dips

 

"Do You Get It"

CrossFit is so much more than a fitness program. CrossFit is so much more than your Fran time or your xxx pound deadlift, truth be told no one cares that you're "PR'ing" everything. While we are competitive, competition isn't always about beating someone, it can sometimes simply be about bettering yourself. CrossFit is about becoming the best version of you possible. CrossFit is about determination and commitment. CrossFit is about integrity and perseverance. CrossFit builds character. Our culture, our community fosters these attributes in each of us.

-CrossFit - It's a Way of Life 

Monday July 25th

Workout of the day

Training:
Press Waveload 3,2,1,3,2,1

WOD:
Complete AMRAP in 15 minutes:
9 Deadlift (155/100lbs)
12 Hand release push ups
15 Box jumps (24/20") 

 

Lindsay - rope climb ninja

Tom S.

Friday July 22nd

Workout of the day

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents 
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

 

Congratulations to Lindsay and Thomas

and a little overdue (June 4th), but congratulations to Brian and Concetta Van Winckel on their marriage as well.

You know both couples marriages are off to a great start - they CrossFit together. I'm sure if we compiled the data we could show that couples who CrossFit together have the happiest relationships. Do you CrossFit with your significant other? Trying to get them to join? What's your opinion on the topic? Post to comments.

 

*******************************************

 

Have you heard ? ....We're having a Party!

CrossFit South Shore Beach Party !!

Hosted by Brian and Shannon Power

Date: Saturday July 30th
Time: Anytime after 12:30 (BBQ'ing around 4:30 -5:00)
Where: Brian & Shannon's Ocean Beach home (exact address at gym)

All are welcome (spouses/ significant others/ kids) 
Bring towels/ change of clothing

Put your name on the "attending" list at the front desk
Write down any food/ beverages you will bring (not a necessity)

We will also have the CF Games streaming so you can catch all the live action.

Maple Ave Ferry to Ocean Beach (last ferry back is 1:00am)
Carpool to ferry (parking is scarce) 

You can email Brian and Shannon at Bspower@optonline.net if you want to ask them anything directly

This is a day and a party not to be missed !! 
Thank you Brian and Shannon!

Thursday July 21st

Workout of the day

Training:
Clean & Jerk 2-2-2-1-1-1

WOD:
On The Minute

Perform 3 Power cleans and 5 Burpees on the minute for 15 minutes

 

CrossFit South Shore Beach Party !!

Hosted by Brian and Shannon Power

Date: Saturday July 30th
Time: Anytime after 12:30 (BBQ'ing around 4:30 -5:00)
Where: Brian & Shannon's Ocean Beach home (exact address at gym)

All are welcome (spouses/ significant others/ kids) 
Bring towels/ change of clothing

Put your name on the "attending" list at the front desk
Write down any food/ beverages you will bring (not a necessity)

We will also have the CF Games streaming so you can catch all the live action.

Maple Ave Ferry to Ocean Beach (last ferry back is 1:00am)
Carpool to ferry (parking is scarce) 

You can email Brian and Shannon at Bspower@optonline.net if you want to ask them anything directly

This is a day and a party not to be missed !!
Thank you Brian and Shannon!

 

***************************************

 

Mike Lucca shows up everyday and gives it his all. Mike understands that success comes from commitment. Check out this excerpt from last weeks post on commitment: 

Commitment means making something you want a priority and being determined to achieve it. It means doing the same work whether someone is watching or not. It means passing up some of those fun things "other" people do since you are committed to your goal. It means measuring and valuing the things you have in your life in terms of how much they support or hinder your commitment to your goal. Commitment means having the strength to discard that does not help you get what you want. Commitment means seeking people and ideas that foster your goal. 

The prize of commitment is not the podium, but the step by step process of getting there. The journey of commitment and its value comes from reshaping yourself into something closer to your potential.

You think Mike fits the bill? Hell yes he does! By the way, Mike has lost 79 pounds since joining our community - less than 4 months ago. Congratulations Mike. Keep setting goals and we'll keep knocking 'em down.


 

Wednesday July 20th

Workout of the day

Run 1600 meters
rest 4 minutes
Run 1200 meters
rest 3 minutes
Run 800 meters
rest 2 minutes
Run 400 meters
rest 1 minute
Run 200 meters 

 

Can you name the athlete?

Front to back: Lauren "I own the erg" Corcoran, Vinny, Scott, and Keith

Can anybody identify the technique correction that needs to be made? And with who? (hint: it's not Lauren)

 

Tuesday July 19th

Workout of the day

Training:
Snatch 2-2-2-1-1-1

WOD:
Row 1000 meters
50 Snatch (95/65)
200 Double unders

 

 

No Excuses, Eat Your Breakfast

http://www.zonediet.com/blog/2011/05/no-excuses-eat-your-breakfast/

July 18, 2011

Everyone knows that breakfast should be the most important meal of the day. Unfortunately, no one seems to have time to consume a real breakfast. If they do, then it’s usually a high-carbohydrate quasi-dessert that is so portable that they can eat it in the car. Although our world is becoming time-compressed, our biological rhythms are not. While you sleep, your body is literally digesting itself to provide energy for the brain. Much of this energy comes from digesting muscle mass to make glucose as the supplies of stored carbohydrate in the liver are rapidly depleted during the night forcing the body to start digesting muscle to supply enough glucose to the brain. Rebuilding lost muscle mass demands protein replenishment upon waking, and you aren’t going to get achieve that goal by eating a typical breakfast cereal and definitely not by drinking a cup of coffee as a stimulant.

It has been known for some time there is a strong relationship between skipping breakfast and obesity and subsequent establishment of poor dietary habits (1,2). Furthermore, the higher the protein content of the breakfast, the greater the satiety. That increase in satiety is correlated with increased PYY (the satiety hormone) levels in the blood (3). It was also demonstrated more than 10 years ago that giving a higher-protein breakfast meal to overweight adolescents resulted in significant appetite suppression. This lack of hunger is correlated with dramatic changes in the levels of insulin and glucagon in the blood (4).

Now a new study pre-published electronically indicates that a high-protein breakfast also dramatically alters brain function (5). Overweight adolescents who normally skipped breakfast were either given nothing for breakfast, a carbohydrate-rich breakfast, or a protein-rich breakfast for six days. On the seventh day of each breakfast cycle, they had a fMRI scan of their brains while being shown pictures of various palatable foods on a screen. After consuming the higher-protein breakfast for six days, there was far less activation in the regions of brain associated with food motivation and reward when shown the pictures of highly desirable foods.

 

One surprising observation from this study is the primary reason given by the overweight adolescent subjects for skipping breakfast was not that they were trying to lose weight, but they just lacked the time or were not feeling hungry upon waking. The lack of time in the morning is understandable because adolescents don’t get enough sleep anyway. However, the lack of hunger is probably due to the rise of hormonal levels early in the morning to rouse someone out of sleep. This acts like a powerful stimulant (and if you need more, then drink coffee). But the lack of breakfast means eating more snacks with higher calories throughout the day. Bottom line, even if you aren’t hungry at breakfast, just eat it anyway. But make sure it has adequate levels of protein if you want to lose weight.

References

1. Deshmukh-TaskarPR,NicklasTA,O’NeilCE,KeastDR,RadcliffeJD,andChoS. “The relationship of breakfast skipping and type of breakfast consumption with nutrient intake and weight status in children and adolescents: the National Health and Nutrition Examination Survey 1999-2006.” J Am Diet Assoc 110: 869-878 (2010)

2. SjobergA,HallbergL,HoglundD,andHulthenL.“Mealpattern,foodchoice,nutrientintake and lifestyle factors in The Goteborg Adolescence Study.” Eur J Clin Nutr 57: 1569-1578 (2003)3. LeidyHJandRackiEM.“Theadditionofaprotein-richbreakfastanditseffectsonacute appetite control and food intake in ‘breakfast-skipping’ adolescents.” Int J Obes 34: 1125- 1133 (2010)

4. LudwigDS,MajzoubJA,Al-ZahraniA,DallalGE,BlancoI,andRobertsSB. “High glycemic-index foods, overeating, and obesity.” Pediatrics 103: E26 (1999)

5. LeidyHJ,LeppingRJ,SavageCR,andHarrisCT.“Neuralresponsestovisualfoodstimuli after a normal vs. higher-protein breakfast in breakfast-skipping teens.” Obesity doi 10.1038./oby.2011.108 (2011)

 

 

 

Monday July 18th

Workout of the day

Training:
Front squat 5-5-5-5-5

WOD:
Complete 3 rounds for time:
25 Goblet squats (70/53lbs)
15 Strict pull ups
20 KB Swings (70/53)
10 Handstand push ups 

 

Upcoming Events:

Fight Gone Bad 6 - Saturday September 17th

We presently have 19 team members and we have raised $785!! This is an awesome start. Like I said, a start. Let's keep moving with this. Haven't registered? What are you waiting for? This is our chance to give back. This community, our community can really help make a difference. If you are already registered don't forget, you have to ask for donations. Details and Registration.

Tunnel to Towers 5k Run - Sunday September 25th

There is still time to register. If you put your name on our sign up sheet at the front desk please make sure you have registered on the Tunnel to Towers website. 

 

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Why Use a Training Log?
By Glen Harrison 

Glen Harrison says the benefits of a log book aren’t just about seeing shorter WOD times but creating a record of information that provides answers.

Although it might not be as fun or sexy as a 500-lb. deadlift or a two-minute Fran, taking time to log workout details can go a long way in helping you become a better CrossFitter.

We all inherently understand the benefits of keeping a training log… Continue Reading

***Sweet custom CrossFit South Shore training log books are now available for $25 at the front desk***

 

 

Friday July 15th

Workout of the day

Training:
Box squat 3-3-3-3-3

WOD:
Complete 4 rounds for time:
40 Double unders
20 Box jumps (24/20")
10 Overhead squats (135/95lbs) 

 

And they're off!

...and again

...and again

...and ... well, you get it

Comin' atcha!!

D. Reuter vs. D. Reuter

 

CrossFit South Shore On Ramp Program:

Time is running out! Less than a week till the start of our next On Ramp program. Call or email us to reserve your spot. First class is Monday July 18th. 

Join our community and experience the greatest fitness of your life! 

On Ramp #57 M/W/F @ 10:00 AM, starts July 18th (4 slots left) 

On Ramp #58 M/W/F @ 7:00 PM, starts July 18th (4 slots left) 

On Ramp classes meet 3 times per week for 3 weeks.

On Ramp classes fill fast! Call or email us to reserve your spot.  

Remember, the On Ramp classes are where it all begins. During the On Ramp classes we will teach you the foundational movements used in our program. Each class will end with a challenging workout sure to rev up your metabolism. Upon completion of the 9 classes you will be ready for group classes, and the fun will begin! 

Space Is Limited, Sign Up Now

 

Thursday July 14th

Workout of the day

Training:
A1. Bench press 5-5-5-5-5; rest 2 minutes
A2. Pendlay Row 5-5-5-5-5; rest 2 minutes

WOD:
Complete 6 rounds for time of:
50 meter Farmer's carry (heavy as possible)
100 meter Sprint (50m down and back) 

 

Jeanne P.

Lauren, what'd you think of "Badger"?

I don't know about that thumbs up..... I think this was more like it:

CrossFit South Shore On Ramp Program:

Time is running out! Less than a week till the start of our next On Ramp program. Call or email us to reserve your spot. First class is Monday July 18th. 

Join our community and experience the greatest fitness of your life! 

On Ramp #57 M/W/F @ 10:00 AM, starts July 18th (4 slots left) 

On Ramp #58 M/W/F @ 7:00 PM, starts July 18th (4 slots left) 

On Ramp classes meet 3 times per week for 3 weeks.

On Ramp classes fill fast! Call or email us to reserve your spot.  

Remember, the On Ramp classes are where it all begins. During the On Ramp classes we will teach you the foundational movements used in our program. Each class will end with a challenging workout sure to rev up your metabolism. Upon completion of the 9 classes you will be ready for group classes, and the fun will begin! 

Space Is Limited, Sign Up Now

 

Wednesday July 13th

Workout of the day

"Badger"

Complete 3 rounds for time:
30 Squat cleans (95/65lbs)
30 Pull ups
Run 800 meters 

 

Mark M.
 

Funny post from CrossFit One World:

ARE YOU CROSSFIT CLICHE?

A day in the life of a member at CrossFit Cliche......

I got up this morning and ate my PALEO breakfast of eggs, avocado, spinach and 12 FISH OIL caps. It was delicious and just the fuel I needed to attack my WOD later in the day like the FIREBREATHER that I am. Good sound nutrition advice from ROBB WOLF.  

But before WODDING at my BOX, CrossFit Cliche, I went on a shopping trip and bought some new VIBRAM FIVE FINGERS!!!


Now I can do the POSE METHOD of running more efficiently. If I am on a CAVEMAN DIET, I might as well RUN LIKE A CAVEMAN too. I am just bummed I won't get to wear my KNEE HIGH SOCKS when I wear my FIVE FINGERS. I guess there will be days when I still wear my INOV8's.

So I hit up the gym and ROLLED OUT ON THE FOAM ROLLER as part of my warm-up routine that I do everyday before I WOD. I also did a bunch of warm-up drills that got my sweat on. After all, MY WARM-UP IS YOUR WORKOUT. Since CrossFit Cliche is STRENGTH BIASED, I also did a 5x3 HEAVY DEADLIFT at 275#! My workout was awesome. It was a CHIPPER with 400m runs, KIPPING pull-ups, KIPPING handstand push-ups, GROUND TO OVERHEAD CLEAN AND JERKS, and LATERAL JUMP BURPEES, all to CROSSFIT GAMES STANDARDS of course! I RIPPED MY SHIRT OFF and went BEAST MODE on the WOD like the true WARRIOR that I am. 

Obviously, my workout hit most of the TEN GENERAL SKILLS OF FITNESS. The workout left me exausted and FLOPPING AROUND ON THE FLOOR in pool of my own sweat. I was sure to make some SWEAT ANGELS and checked that my friend got plenty of PICTURES OF ME WODDING and looking wrecked afterward. I obviously INCREASED MY WORK CAPACITY ACROSS BROAD TIME AND MODAL DOMAINS. 

After I WROTE MY TIME ON THE WHITEBOARD and let everyone know that I did it AS PRESCRIBED by writing RX’D next to my time, I drank my PROGENEX POST-WORKOUT SHAKE with some POST WORKOUT CARB LOADING of MASHED SWEET POTATOES.

Later that night, I put on my SKINS RECOVERY TIGHTS and drank a PROGENEX RECOVERY SHAKE and 12 more FISH OIL caps. Tomorrow, I will be ready to kill the WOD again. I'm really looking forward to my REST DAY when I will also have a CHEAT DAY on my PALEO DIET, which will eventually lead to me POSTING ON FACEBOOK ABOUT HOW GUILTY I AM ABOUT MY CHEAT DAY. Which in turn will lead to me POSTING ON FACEBOOK ABOUT MY KILLER POST CHEAT DAY WOD. All my fellow CrossFit Cliche friends will then comment about how fucking badass I am. 

I AM ELITE.

 

Tuesday July 12th

Workout of the day

Training:
Deadlift 3-3-3-3-3

WOD:

"Diane"

21-15-9 reps of:
Deadlift (225/155lbs)
H.S.P.U. 

 

Sean D.

Desire is the key to motivation, but it's determination and commitment to an unrelenting pursuit of your goal - a commitment to excellence - that will enable you to attain the success you seek.
-Mario Andretti

People often see the champion astride the podium receiving awards and praise. What people do not see are the heart wrenching struggles it took to get there. People often see the fruit of the tree, but never the struggle the tree had going from the seed to the mature tree. Success comes from commitment.

Commitment means making something you want a priority and being determined to achieve it. It means doing the same work whether someone is watching or not. It means passing up some of those fun things "other" people do since you are committed to your goal. It means measuring and valuing the things you have in your life in terms of how much they support or hinder your commitment to your goal. Commitment means having the strength to discard that does not help you get what you want. Commitment means seeking people and ideas that foster your goal.

The prize of commitment is not the podium, but the step by step process of getting there. The journey of commitment and its value comes from reshaping yourself into something closer to your potential. It has been theorized that self actualization is the peak of individual accomplishment.

Let's find out. 

 

Monday July 11th

Workout of the day

Training:
4 sets of:
Press x 3-5 reps
rest 90 seconds
Hollow rocks x 20 reps
rest 90 seconds

WOD:
Run 800 meters
30 Clean and Jerk
Run 800 meters 

 

 

We’ve Been Fed a Pyramid Built of Processed Food Bricks

By Diane Sanfilippo
Read Full Article

Take just a moment to THINK about this question:

If “Food A” has gone through a factory and been processed from what it once was in nature into something else entirely…

And “Food B” is identical to what it was in nature (with the exception of maybe that now it’s a dead plant or animal)

WHICH FOOD WILL ALWAYS BE HEALTHIER?

Okay, so let’s first look at what our government recommends we eat, better known as the USDA Food Guide Pyramid (or what’s now called MyPyramid).

According to mypyramid.gov, a healthy diet is one that: 

 

• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;
• Includes lean meats, poultry, fish, beans, eggs, and nuts; and
• Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. (source:http://www.mypyramid.gov/guidelines/index.html)

I’m all for fruits and vegetables, lean meats, poultry, eggs and nuts. I’m not even saying that everything in that short list of recommendations is wrong. However, if you look at the LARGEST section of the Pyramid, which now that they’ve turned the slices sideways is a bit tougher to discern, it’s asking us to get the mostservings per day of a food group that’s not only largely subsidized in this country, but one that requires THE MOST PROCESSING TO MAKE IT EDIBLE. We’ll talk more about the notion that “whole grains are healthy” in another post, but for now let’s just keep it to the basics of whole foods versus processed foods. The USDA even recommends that we eat fat-free or low-fat milk and milk products. Really? Come on, are they trying to tell us that milk that comes straight from the cow isn’t recommended but milk that’s been processed and something has been removed from it is actually healthier? Is the government smarter than mother nature?! Just THINK about it.

Upon a bit more digging, I discovered that the USDA’s Dietary Goals report that comes along with the Pyramid goes on to recommend:

“that Americans:

• Increase consumption of fruits, vegetables, and whole grains;
• Decrease consumption of:
  • refined and processed sugars and foods high in such sugars;
  • foods high in total fat and animal fat, and partially replace saturated fats with polyunsaturated fats;
  • eggs, butterfat, and other high-cholesterol foods;
  • salt and foods high in salt; and
• Choose low-fat and non-fat dairy products instead of high-fat dairy products (except for young children).” (Source: History of the Dietary Guidelines: page E4-1 – PDF)

Wait, didn’t they just tell us to include eggs in our diet, but then they went on to tell us to reduce our consumption of them? What gives? Clearly they’re confused.

Whole wheat bread courtesy of Oroweat, made ridiculously cheap by the US Government. Your tax dollars at work. Coconut courtesy of Mother Nature. The USDA would rather we eat the bread, duh!

Furthermore, it should be noted that the Dietary Goals for the United States (aka: The McGovern Report)have been around since 1977. Has anyone noticed that this country has gotten a bit fatter, sicker and that people are being diagnosed with autoimmune conditions earlier and more often than ever before? Hasn’t it become a bit of commonplace knowledge that the current generation of children will be the first to NOT live longer than their parents did? I guess the government is going to need to step aside and let those of us who actually care about the health of other people do some of the educating and guiding about WHAT TO EAT.  If you’re unclear as to how the government even comes to a decision on what to tell us to eat, Marion Nestle’s book “Food Politics” is an interesting resource to peruse. While I’m not a huge fan of the foods that Nestle tends to recommend that people eat, she’s certainly a leading authority in the US on the inner workings of how politics affect what’s on your plate every day.

Nestle’s exposure of the political landscape of food in the US is worth reading.

With regard to changes that have been made to the Dietary Guidelines, Nestle states that “In an effort to achieve consensus on these innovations, the USDA invited leading nutrition authorities in government, research, the food industry, and agricultural commodity groups to review preliminary drafts because it ‘felt that the food industry groups would have a vital interest in any food guide sponsored by the government.’ Indeed they did.” (Nestle, 36) Well OF COURSE the food industry and agricultural commodity groups will be interested! It’s their bottom line, well, on the line if the government starts telling people to eat LESS of anything that they produce.

Inevitably, changes are made over the years, and as the food guide has shifted and changed, and some food groups were recommended to be eaten in lower quantities, Nestle states that “the AMA (American Medical Association) noted that ‘the recommendations carry with them the underlying potential for…discouraging the agricultural production of certain food products which may not in the view of the government be supportive of the dietary goals.’” Nestle goes on to say that “although opposition to the Dietary Goals often was expressed as skepticism about the quality of the underlying science, it derived more directly from the profound economic implications of the advice. (Nestle, 41)

Are you confused, too? Maybe because it actually DOESN’T make sense to eat this way for your health!

Did you read that? Opposition to the pyramid that was developed was NOT mostly based on science that may or may not have supported it, it was based on the economic implications of the advice! I’m sorry folks, but I don’t see any nutritionist making money off of telling you to eat more of the foods in the diagram I’m recommending you follow. In fact, the more closely you follow my guide, the less help you’ll need from a nutritionist! On the contrary, the more you follow the USDA’s recommendations, the more processed foods you have to buy to keep up with what they want you to eat. You can’t possibly get in all those servings of grains and low-fat dairy without your breakfast cereal or your sugar-free yogurt for a snack, can you? Those foods are highly processed and large corporations are making loads of money when you buy them. Oh, and they’re made with pretty much the lowest common denominator when it comes to ingredients: corn, wheat and soy. Yes, even that innocent looking Yoplait Light Yogurt with the alluring ads describing the fantastically indulgent flavors (I should know, I used to down these puppies like crazy) include high fructose corn syrup in their ingredients. Ick.

Okay, so after all this discussion about why the USDA Food Guide Pyramid is not based on helping you to understand which foods will promote health, you’re probably wondering what the heck you ARE supposed to eat.

To explain my REAL FOOD PYRAMID in words:

Click to view larger & print.

Lean meats, eggs and fish/seafood are ideal sources of protein for human health. By lean meats I am talking ideally about grass-fed, pastured, wild forms that contain far less fat than commercially raised options and the fat that they DO contain has a healthy profile high in Omega 3s. If you’re going to consume commercially raised meats, opt for the leanest cuts possible to avoid the unhealthy fats that result from grain-feeding and stressful living conditions of the animals.

Vegetables and fruits are an ideal source of nutrient-dense carbohydrates and are easily digested by most people.There is no reason to consume grains or legumes in an effort to get carbohydrates or fiber into your diet. I promise you, you will get plenty of carbs and fiber from what mother nature allows you to pick from the face of the earth without further processing. From the ground to your mouth, it’s that simple. (Okay, maybe give it a rinse first if it’s got some dirt on it!)

Naturally occurring fats and oils are healthy. Period. We needn’t avoid those fats which can be found in nature including that which is associated with well-raised meat, avocados, coconut, etc. Processed fats and oils are all to be avoided (canola, corn, soybean and “vegetable” oil). See my post on “Fats: Which to Eat and Which to Ditch”for more on that.

Sugar has no place in my model. If you’re going to eat it, refer to my post “The Dish on Sugar and Sweeteners”to figure out which are the lesser of the evils. Artificial sweeteners are not food.

All I’m asking you to do here is to THINK. If you don’t want to follow the guide I’ve set forth, that’s okay by me. Do I think it’s what makes the most sense from a whole food / what’s appropriate for human consumption viewpoint, of course. If you disagree with me, that’s okay. All I want you to do is think about whatever report, guide or recommendation that is set forth in front of you and really consider the source of it and what they stand to gain or lose by your deciding to follow or ignore it. THINK and then decide for yourself.

Enjoy & be well!

 

Diane Sanfilippo

BS, Certified Nutrition Educator, C.H.E.K. Holistic Lifestyle Coach

San Francisco Nutritionist & Paleo Nutritionist serving the Bay Area and beyond via phone & Skype consultations.

Source cited:
Nestle, Marion. Food Politics: How the food industry influences nutrition and health. Berkeley, CA. University of California Press. 2007.

 

Friday July 8th

Workout of the day

Training:
Weighted Pull ups 1-1-1-1-1-1-1

WOD:

 "Karen"

150 Wall-ball shots for time
M-20lbs/W-14lbs; 10' target 

 

Thursday July 7th

Workout of the day

"Moore"

Complete AMRAP in 20 minutes of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-ups 

 

 

Wednesday July 6th

Workout of the day 

Training:
5 sets of:
A1. Back squat; 3 reps
A2. Trap 3 raise; 10-12 p/side

WOD:
Run 800 meters
Snatch, 30 reps
Run 800 meters 

 

 

"But I Can't Exercise Because..." Debunking 6 Common Excuses Why NOT to Exercise

Most of us know that exercise is imperative to long-term health.  We know it, yet why is it that exercise is so easy for us to excuse from our daily life?  I believe there are many reasons, yet most of our excuses point to this one thing:laziness.   

Now trust me, we have all been there.  Our lives get so busy at times that exercise seems like the last thing we want to do.  We’re tired, stressed, and do not feel like going to the gym and exerting energy we feel like we do not have.  It is at this point that we come up with a lot of excuses.  

"I have a headache",  "I will hit up the gym tomorrow",  "I am too tired and my body needs to rest",  "I have too much to do", and the list goes on and on.  

Sometimes, our excuses are so outlandish and ridiculous that we shock ourselves with our own creativity!  But when we buy into them, we end up disappointed in ourselves and so begins the cycle of inconsistent exercise and constant excuses.    

I have found that with exercise, it comes down to this: COMMITMENT. 

Without commitment to exercise, it is impossible to do.  You can not allow your excuses to deter you from exercising (unless they are real and life-threatening).  This may be hard in the beginning, but if you stick with your commitment to exercise, you will find that soon enough the excuses will be whispering in your mind instead of screaming. 

Let us get real together for a moment and look at exercise from another angle.  Let's look at common excuses we all use for not hitting the gym and finally put them to rest. 

1. The infamous "I am too tired." I’m sure you have used this one all too often.  But here is the fact:  Exercise can help!  Exercise actually livens up our system, not to mention also helping us to lose weight (a common cause of tiredness). 

2. The all too common  "I am too busy and do not have the time." Sounds very familiar, right?  But think about this: most people now a days are truly very, very busy.  But somehow, a lot of people find the time to exercise.  We CAN fit in our workouts...it comes down to scheduling and prioritizing. 

3. "I want to sleep in". Did you know that too much sleep can be just as bad as not enough?  If this is a common excuse for you, go to bed earlier. 

4. "I have to take my kids to (insert whatever it is you do here)". Now I can totally understand this one to an extent.  Of course, your children should be a top priority.  There are a lot of activities your children need you for, no doubt.  But do you think there are some occasions where you can arrange a carpool or other arrangement?  Sometimes this can be a logical choice. 

5. The ole' coach potato excuse "My favorite show is on". All right.  If you are using this excuse, then stop right here. We live in an incredible age where TiVO and VCRs exist.   Just tape your show and watch it later. 

6. And last but not least "I am feeling too fat to go to the gym". Now I am sure there are a lot of you saying to yourself, "Huh?"  But I am almost willing to bet that there are some of you out there who can relate to this one.  But here is the thing you have to remember, the gym (and exercise, for that matter) is what will get you to your goal. So on those days when you’re feeling ultra sensitive, suck it up for your own betterment. 

So there they are:  6 common excuses for not exercising.  Do you let excuses rule your exercise?  Have an honest talk with yourself and find out what is really beneath the excuse.  Do you tend to come up with colorful and creative excuses?  If so, I would love to hear them (so I can debunk them).

Always remember this: your health and vitality is in your hands.  So get your ass into the gym and you will feel better for it! 

 

 

Tuesday July 5th

Workout of the day

"Fran"

21-15-9 reps of:
Thrusters (95/65lbs)
Pull ups 

 

Blog traffic was quiet yesterday, so here is a repost of our upcoming events:

Fight Gone Bad 6 - Saturday September 17th

Fight Gone Bad 6 is a fundraising event benefiting the Special Operations Warrior Foundation and the CrossFit Foundation. Affiliates across the nation have been participating in this awesome event for the last 5 years. This year, on Sept 17th, we will be one of those affiliates hosting FGB6. To participate you will go to fgb6.org and click on REGISTER. Log-in or create a new account, then choose CrossFit South Shore and create your personal fundraising page. Each participant must register individually. There is no minimum fundraising amount, but if you want a tee-shirt you must raise $150.

For those unfamiliar with the event, here's the basics. On Saturday September 17th the WOD at our gym and many gyms across the nation will be Fight Gone Bad. We will open our gym to all CF'ers and their families and friends. There will be a sweet workout, awesome competition, dedicated athletes, prizes, and kick ass afterparty … but most importantly, we will come together to show Long Island what CrossFit is all about – it’s not just a workout… it is community… it is opportunity… it is giving back! FGB6 is not about us… It’s not about our gyms… It’s about those heroes in our lives that have made the ultimate sacrifice for our freedom… for those survivors that have been to hell and back – and know the true meaning of life! Are you in? (stay tuned for more details).

 

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Tunnel to Towers 5k Run - Sunday September 25th

Race start time is 9:30am at the Brooklyn side of the Brooklyn Battery Tunnel. With so many of us already registered we are looking into a charter bus. Without the charter bus we would all be driving to and parking (fee charged) in downtown Manhattan (near finish line), and taking shuttle buses to the start of the race in Brooklyn. With our own private charter bus we can be dropped off at the start of the race in Brooklyn. After the race we plan on eating brunch at a downtown restaurant where our charter bus will be waiting for us. This seems much easier than attempting to locate parking downtown and dealing with overcrowded shuttle buses (this is a big event). Of course this will all depend on the cost of a charter bus. Stay tuned for more details.

 

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The Beast of the East - October 8th - 9th

Two days of intense competition in what may be the second biggest event for CrossFit competitors on the east coast. We have registered two teams thus far. We are trying to register a third team, but we are in need of two more female competitors. Team members need not be members of our gym so if you know of any badass female athletes let me know and we will work on recruiting them. If you will be competing as an individual I know you already registered, right? If not, I suggest you do immediately before the event sells out. I will be working on accomodations and will post information as soon as possible.

 

Monday July 4th

One class only - 9:00am

Workout of the day

"Lumberjack 20"

20 Deadlifts (275/185lbs)
Run 400m
20 KB swings (70/53lbs)
Run 400m
20 Overhead Squats (115/83lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45/30lbs)
Run 400m

 

Upcoming Events:

Fight Gone Bad 6 - Saturday September 17th

Fight Gone Bad 6 is a fundraising event benefiting the Special Operations Warrior Foundation and the CrossFit Foundation. Affiliates across the nation have been participating in this awesome event for the last 5 years. This year, on Sept 17th, we will be one of those affiliates hosting FGB6. To participate you will go to fgb6.org and click on REGISTER. Log-in or create a new account, then choose CrossFit South Shore and create your personal fundraising page. Each participant must register individually. There is no minimum fundraising amount, but if you want a tee-shirt you must raise $150.

For those unfamiliar with the event, here's the basics. On Saturday September 17th the WOD at our gym and many gyms across the nation will be Fight Gone Bad. We will open our gym to all CF'ers and their families and friends. There will be a sweet workout, awesome competition, dedicated athletes, prizes, and kick ass afterparty … but most importantly, we will come together to show Long Island what CrossFit is all about – it’s not just a workout… it is community… it is opportunity… it is giving back! FGB6 is not about us… It’s not about our gyms… It’s about those heroes in our lives that have made the ultimate sacrifice for our freedom… for those survivors that have been to hell and back – and know the true meaning of life! Are you in? (stay tuned for more details).

 

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Tunnel to Towers 5k Run - Sunday September 25th

Race start time is 9:30am at the Brooklyn side of the Brooklyn Battery Tunnel. With so many of us already registered we are looking into a charter bus. Without the charter bus we would all be driving to and parking (fee charged) in downtown Manhattan (near finish line), and taking shuttle buses to the start of the race in Brooklyn. With our own private charter bus we can be dropped off at the start of the race in Brooklyn. After the race we plan on eating brunch at a downtown restaurant where our charter bus will be waiting for us. This seems much easier than attempting to locate parking downtown and dealing with overcrowded shuttle buses (this is a big event). Of course this will all depend on the cost of a charter bus. Stay tuned for more details.

 

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The Beast of the East - October 8th - 9th

Two days of intense competition in what may be the second biggest event for CrossFit competitors on the east coast. We have registered two teams thus far. We are trying to register a third team, but we are in need of two more female competitors. Team members need not be members of our gym so if you know of any badass female athletes let me know and we will work on recruiting them. If you will be competing as an individual I know you already registered, right? If not, I suggest you do immediately before the event sells out. I will be working on accomodations and will post information as soon as possible.

 

 

Friday July 1st

Workout of the day

"Bear Complex"

7 Sets of the following sequence:
   1 Power Clean
   1 Front Squat
   1 Push Press
   1 Back Squat
   1 Push Press
Complete 5 rounds working up to max load
Rest between rounds as needed.

The Power clean must be separate from the front squat.  No resting on the ground during rounds, not even to re-grip.

 

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Fight Gone Bad 6

Fight Gone Bad 6 is a fundraising event benefiting the Special Operations Warrior Foundation and the CrossFit Foundation. Affiliates across the nation have been participating in this awesome event for the last 5 years. This year, on Sept 17th, we will be one of those affiliates hosting FGB6. To participate you will go to fgb6.org and click on REGISTER. Log-in or create a new account, then choose CrossFit South Shore and create your personal fundraising page. Each participant must register individually. There is no minimum fundraising amount, but if you want a tee-shirt you must raise $150.

We will make this an epic event, open to all CF gyms and athletes, complete with a kick ass BBQ afterwords. So put the date on your calendar and let's raise a few bucks for an awesome cause.

Watch the video from last years FGB5 to get a feel for the awesome atmosphere and energy at this event.