Forging Elite Fitness

9:47 on the mini wod,with some admittedly bad 75# thrusters. I need to practice those.

165 squat 3X5
90 press 3X5 (PR)
125 powerclean 2X3 and 1X1 (2 fails on the last effort) (PR by 10#)

Dare I say this might be one of my favorites?? Went up by 10# on both squats (85#) and presses (45#), also went from black to green bands on pull ups (thanks Fink for calling me out, did you think I didn’t notice and increased thrusters by 10# (35#) from Tuesday. Running still kicks my butt, but my goal was to finish in under 10 min…time was 9:47. Thanks Dustin and Jim for the energy and encouragement. Good job everyone, Erik where were you???? You would have liked this one!!!

Kristen, I liked this one enough for Erik. It was fabulous. thrusters and all.

Awww sorry! No babysitter this AM, that’s why I came Tuesday this week.

3×5 Low bar back squat: 2×305x5, 1×305x2 (lost my balance and ditched the weight…so failed)
3×5 Press 2×165x5, 1×165x4f
3×3 Power Clean 3×135x5 to work on form

Mini-WOD: 9:31 (95/kips)

First of all I want to apologize to everyone in the 5:00 am class for being late. 10 burpees for each minute, 5:10 arrival = 100 burpees. I have 10 down and 90 to go. I help teach the 7:00 pm WOD so I will get them in prior to that (I will have a notary public sign off).

Squats (late) did 1 x 15 at 200lbs
shoulder press 3 x 5 at 150lbs
Power clean 3 x 3 at 210 lbs (thanks Dustin for the tips, it’s starting to sink in)

mini WOD 95/green 8:27

ps. I am lost on the nutrition and am convinced it’s holding me back. Would the instructors be willing to do one on one nutrition guidance? I’m willing to pay (burpees or cash)

Kathy and I got up early this morning to start our WOD before our Dubai adventures started. I stuck with rowing and improved my time by a few seconds.

Jeff-I am with you. Anyway we could get a speaker on it? I have heard the crossfit nutrition cert is amazing, but I think that would be overkill.

I have been reading Robb Wolff alot lately, and his big thing to fix a diet has been to reduce carbs (found one post to 100-150g/day), eat more lean meat, eat more veggies, and sleep. He has a diet pdf file or windows file for a quick crash course, which has been helping me lately, but I do think it is holding most everyone back (if you read the CF nutrition). I would guess maybe 5 people or less have their diet TRUELY dialed in.

Jim/Cole/Ken/Josh-would that “Good calories, Bad calories” book quide people in a better direction or would it make more sense to read more about zone/paleo?

Darin and I have been following the diet recommendations since completing Elements in November. We have noticed that it makes a huge difference in our workouts! We also just feel better all around. I would personally LOVE to have someone speak to the group about the nutrition part of CrossFit. We do Meat/veggies/some fruit/nuts/fat full yogurt/and whole milk………..always looking for new recipes for dinner!

Getting better with my power cleans, still at 85#. Mini wod = 45#, green band pullups (when will this get better?????) = 9:44. Running is finally easier!

Working in product applications for a company that specializes in carbohydrate ingredients means no shortage of high carb snacks. I am a life-long carbaholic.

Any ideas for breaking the sugar addiction without starving?

Back Squats 3X5 130#
Push Press 3×5 65#
Power Clean 65#

Mini WOD 55#Thruster/Grn band 7:56
Enjoyed tonights workout… Felt good!

Aubrey..Gregg: Try adding more Fiber and Drink lots of Water! Frequent small healthy snacks…Like Almonds/Apples and did I say Water…lol That has always helped me Don’t let yourself get so hungry that you grab everything that looks good bc you will most likely make bad choices. Hope this helps.

Start by reading the 12 step model on Dr Kurt Harris’ PANU web site under getting started(link is on our page). Robb Wolf is another good source of info. Robb has some papers (like 42 ways to skin the zone) that you can download from the internet. Good calories bad calories is good if you need to be convinced that we have all been lied to about food since the food guide pyramid came out, but it doesn’t really tell you how to do it. The bottom line is this – eliminate sugar, starch, and grains. You will never know all there is to know so get started, give it three weeks and see how you feel. If you are hungry after you do this, add more fat to your food. I think I can speak for Ken and Jim when I say we are all happy to help if you have questions, but it takes work and commitment just like everything else we do. We can help teach you how to do it, but we can’t do it for you.

Miscellaneous comments here.
First, I don’t buy into the small frequent snack thing. Intermittent fast, meaning 12-16 hours including sleep hours, then 2 or maybe three meals. I do have coffee the morning of fast though and I also put cream in it.
If you think performance is suffering the very first thing to look at is whether you have really reduced your carbs as much as you think you have. I know its a pain but the only way to be sure is a strict food diary, I mean everything, for at least a week.
Notice Aubrey’s question: how to get off the carbs without starving. Answer: add fat. Unless you are actually seeking to go hypocaloric ( consuming fewer cals than your body burns) then you need to replace those carb calories with something or you will in fact feel hungry all the time. Fat is satiating and it is good for you if you have taken the bad things out.
Good Cal Bad Cal is great, might be too detailed and geeky for some, and won’t really help you know the answers to ’so what do I eat?’ from a meal to meal basis. Wolf is good in that area.
Try to keep this simple: pull out the carbs, add some fat. If you are working out hard you will quickly find that you need to add more fat than you think. Just ask Cole.