David Kuhl made sure his nephew got the CrossFit Bug when he came for a visit last week.
Over 70 of us gathered today to hear Dave talk about nutrition and eating similar to hunter/gatherer types. Thanks everyone for coming out. Right now we have 52 people that have signed up or will be signing up for the Challenge. This looks to be a nice pile of cash for one motivated person!
Fran gives her excellent article about how she lost 20 pounds a 9th year update.
Today in 2009, I believe that eating right requires answering the question “what” and not “how much.” Unless I eat starch and sugar; then, “how much” definitely matters.
Read the full article here.
Spring Leaning Challenge
May 1, 2009 through June 19, 2009 (only 7 weeks!)
Rules of the challenge:
- Eating: Paleo or Paleo with Zone
- Cost: $30.00 to be put into a kitty
- 3 ‘Before’ pictures taken: front view, side view and back view. Men are in shorts and Women are in shorts and sports bra/bikini top
- Each Sunday your food log is emailed to the group that is participating
- 3 ‘After’ pictures are taken on June 20, 2009 (or within the next 2 days)
- CF Seattle trainers pick the top 5 people whos body composition changed the most
- Spring Leaning participants vote on the top 5 to determine the Winner and Runner-up
- Winner wins entire kitty plus 1 month of unlimited classes at CF Seattle
- Runner-up wins 1 month of unlimited classes at CF Seattle
TO SIGN UP: Attend Lecture on April 25th (details below) or email email@example.com and Nancy will arrange for your picture to be taken and entry fee collected.
When Robb Wolf and Nicki Violetti came up for the Nutrition Certification in March, they talked about having a body composition challenge with their clients at CrossFit NorCal. The results in just 7 weeks were dramatic. Robb for years had resisted doing before and after pictures but this is what motivated people the most. The challenge is not based on pounds lost, but on body composition change.
In a nut shell, Paleo eating consists of eating meat, fish, vegetables, fruit, nuts and seeds. No grains are allowed. No processed food. We have seen incredible results in some of our clients who just cut gluten from their diet with no other changes. With these simple instructions, anyone can eat this way. There are no portion controls.
For even better results, add the Zone blocks (portion controls) to Paleo eating.
Challenge Lecture/Meeting: Saturday April 25 at 12:00 noon
We will be meeting for an hour on Saturday, April 25 at 12:00noon at the gym to go over the Spring Leaning Challenge and nutrition information for anyone who is interested. We will discuss the Paleo and Zone diets. You do NOT have to enter the challenge to come to this meeting. It is for everyone and there is no cost.
If you will be participating in the Challenge and can come to this meeting, please bring the clothes for your ‘Before’ picture.
If you cannot attend this lecture but would like to participate, please email info@crossfitseattle and Nancy will schedule a time to get your ‘Before’ picture and collect your entry fee.
Below is information from Dave Werner about nutrition and Paleo and Zone eating.
It is possible to change your body composition and your health. Results are highly dependent on food. Exercise helps, but by itself exercise will not give you the results you expect. Our recommendations are driven by results. We have seen many different approaches tried by many different people. When one of our friends and athletes gets his/her eating right it is impossible to miss. They thrive. Their athletic performance leaps, they look great, they bounce. Seriously – bounce. People feel so good when eating right that the simple act of walking has an energy that is hard to miss.
We recommend the Paleo and Zone approaches to eating. Why? Because they work. In our years of training people we have seen uniformly excellent results in people who stick to these approaches. What results? Decreased body fat, increased lean muscle mass, increased energy levels, improved sleep and recovery, increased athletic performance.
We are not trying to sell you anything. You can’t buy anything from us. We aren’t going to carry any nutrition “products” ever. This is about eating real food that you get from (ideally) farms and markets, with grocery stores being the second choice. A great book about discerning “Food” from edible “products” is “In Defense of Food” by Michael Pollan. This is a short and readable discussion about making good food choices. For a much more thorough analyses of the current state of nutritional science please read “Good Calories, Bad Calories” by Gary Taubes. I believe Taubes book to be the most important work on nutrition I’ve ever seen. For a deep understanding of how the current nutritional recommendations came to be, this work is indispensable.
What are the Zone and Paleo diets? Not ‘diets’ at all really. Rather, they describe two different aspects of rethinking how you eat. We are talking about permanent changes to the decisions you make about how and what to eat.
The Zone approach concerns itself mostly with the quantity of food eaten, both total size of meals and the relative amount of protein, carbohydrates and fat eaten at each meal.
The Paleo camp is less concerned about quantity, focusing instead on quality. What you eat matters, and if making good food choices, it is hard to over eat.
For daily application here are some resources.
Our friend, Robb Wolf, has been giving great nutrition guidance for a long time. His website is a gold mine. To get you started he has written a shopping guide and several sample menus available here. He has answered many questions and compiled lots of great resources in his FAQ.
We had our first Level II class back on January 17, 2009. The class was well attended and the workout was:
Skill work on Front Levers
WOD: 2 teams: 1 team does as many rope climbs during 5 minutes
while the other team does L-sit Dips. 3 rounds
The teams tied so the tie breaker was 100 squats per person and which ever team finished first won. The teams also did handstands for time.
View all pics here.
Several people have asked where they can listen to the CrossFit Radio show in which Dave Young interviewed me about training women over age 40. Click here and use the Download as MP3 link on the right side under Nicole’s photo. Nicole was the other guest interviewed. She has some interesting things to say about her history as a CrossFitter and about bonding with her son through CrossFit.
It was really fun to recall my own CrossFit history and tie it into my experiences since becoming a trainer.