11/7 Day#3

Warm up & Skill
5x 3 with 5 second pause

Back squat

WOD 

Sledge Hammer 

For time:

50 pull ups

40 calorie row

30 single arm DB shoulder to OH w/50 m/70 (15 left/ 15 right)

*7 minute time cap

11/6 Day#2

Warm up 

Shoulder Activation#2

GHD prone lateral raise

Banded external rotation

Ring shrugs

Skill

KB snatch & stone G2S

Partner WOD

25 minute ping pong

Run 100m

5 stone G2S w/65# m/115#

Row for calories w/10 cal m/14 cal

5 burpees over the monorail

8 KB snatch LEFT w/35# m/53#

8 KB snatch RIGHT w/35# m/53#

GoFit

Warm up 

Shoulder Activation#2

GHD prone lateral raise

Banded external rotation

Ring shrugs

Glute & Hip Activation

Lateral band walks (band above knees)

Forward & reverse band walks (band above knees)

Reverse hip extension (band around ankles)

Skill

KBS

WOD

7x

20:20

-Shuttle run

-KBS

-Burpees

-KBS

11/5 Day#1

Warm up 

(In weight vest)

With MB

Object it to knock down opponents pin for a point

*Once position of ball you can only take two steps

Skill 

Movements in weight vest

WOD

15 minute AMRAP

(In a weight vest w/20# m/45#)

7 pull ups

7 dips

14 walking lunges

October Highlights 2018

Five Habits of Highly Successful Eaters

BY HILARY ACHAUER

November 1st, 2018

The secret to good nutrition is establishing healthy habits you can follow for the long haul—not for weeks or months but for the rest of your life.

Becky Harsh—CrossFit Inc. Seminar Staff trainer, Certified CrossFit Coach (CF-L4) and owner of CrossFit Beaver Menace in Castle Rock, Colorado—provides one-on-one nutrition coaching. Over the years, Harsh has noticed that those who find long-term success share a similar approach. The people who meet—and exceed—their goals share five essential qualities that have nothing to do with eliminating certain foods or eating at specific times during the day.

If you’ve been struggling to stick with a nutrition plan, consider these five habits of highly successful eaters.

Goals may vary, but the path to achieving them looks quite similar for Becky Harsh's most successful nutrition clients. (Courtesy of Becky Harsh)

1. Seek Help

Changing the way you eat is a major undertaking, not something to approach halfheartedly.

Harsh says those who get the best results seek help for themselves—as opposed to someone who signs up for a nutrition challenge because a friend talked him or her into it.

“In the long run, they are not going to be as successful as somebody that searches me out and says, ‘Hey, I’m ready to take it to the next level. Can you help me?’”

If you’re not committed to the process, it’s almost impossible to make healthy decisions at every meal. The motivation to improve your diet must come from within, not from a friend, coworker or relative.

2. Focus on Health and Performance

Which is more motivating: looking good in a bathing suit or improving your health and performance? As much as we think we’re motivated by looking good, the subjective nature of aesthetic goals means it’s difficult to evaluate—or even recognize—progress.

Harsh said people who are solely focused on aesthetic goals are rarely satisfied.

The mirror lies. Your workout logbook won't. (Courtesy of Becky Harsh)

“They are almost too close to the problem and lose sight of when things are actually changing and getting better,” Harsh said.

Even before and after pictures don’t work, she said, because clients’ eyes immediately go to what they consider problem areas. She tries to tell these clients how much better they look, and they often reply, “No, I don’t.”

“It’s very hard to actually reach any goal if it’s truly aesthetic based,” Harsh said.

“When it becomes too much about aesthetics, it’s too subjective for them,” she continued, “and we are always our own worst critic regarding something like that.”

If the goal is improved health and performance, Harsh said her clients can look at blood markers and gym numbers to see evidence of success. Have their blood-sugar levels gone down? Are they running faster and lifting heavier? Harsh finds it much easier to motivate people to achieve long-term success with performance or health goals.

3. Log Your Intake

“I can’t stress enough the importance of actually tracking your intake,” Harsh said.

Daily logging, she explained, helps take the emotion out of eating and puts the focus on data. When clients track nutrition, it’s easy for Harsh to help them make connections between what they eat and how they perform.

“‘I eat this, and this is how I perform’ or ‘I eat this much and this is what I look like,’” Harsh said her clients realize.

“(People who) track the data behind those things are able to actually see success in the long term because they can change what they consume to meet their goals, versus just ‘I’m gonna eat better,’” Harsh said. “There’s nothing to hold on to there.”

Harsh believes recording intake is more important than following a specific nutrition plan or philosophy.

“I don’t actually care what plan you seem to be on, but if you are tracking the amount of food that goes into your body, and you know those things, then you actually have the information you need to be successful long term. If you aren’t tracking, then it’s all just a guess.”

Log your food and approach nutrition like a science experiment, not a guessing game. (Mike Warkentin/CrossFit Journal)

4. Make a Long-Term Commitment

A healthy diet is a lifelong pursuit, and Harsh said people who find success share a commitment to the process and an understanding of the time it will take.

“It truly is that days turn into weeks turn into months turn into years,” Harsh said. Those who look at their diets as a 12-week experience won’t get the results they want.

“It’s simply a journey—just like fitness is, just like health is. It has to keep going. … It’s one foot in front of the other, every day, making good choices, and when you make choices that aren’t in line with your goals, (it’s) understanding that tomorrow is another day,” Harsh said.

She recommends following the 80/20 rule: sticking to your nutrition plan 80 percent of the time and indulging in foods not on the plan 20 percent of the time. This approach makes room for social events and treats and helps people avoid feeling deprived.

“I think 80/20 is a really great place to live, where 80 percent of the time you are crushing it and 20 percent of the time you have to go out to dinner because you are taking your kids to sporting events and you weren’t able to pack your food,” she said.

Too much restriction often leads to rebellion and isn’t realistic in the long term. Logging your food can help you keep the 20 percent in check so it doesn’t creep up to 30, 40 or 50 percent.

You don't have to go it alone—fitness and food are best served with friends. (Mike Warkentin/CrossFit Journal)

5. Find a Community of Support

Sticking to healthy habits is much easier with a support system. If you’re surrounded by people who drink soda and eat fast food, it’s difficult to forge your own healthy path.

Even Harsh uses a nutrition coach to keep herself accountable.

“It sounds silly because I’m so passionate about this stuff, but I struggle like anybody else,” she said.

Even a supportive partner or gym friend can provide accountability and encouragement.

“If you set yourself up around like-minded people, then—no matter what—when things get rough, you are going to have a little extra help,” Harsh said.

About the Author: Hilary Achauer is a freelance writer and editor specializing in health and wellness content. In addition to writing articles, online content, blogs and newsletters, Hilary writes for the CrossFit Journal. To contact her, visit hilaryachauer.com.

Cover image: Mike Warkentin/CrossFit Journal

11/4 Motivational Sunday

Hero Saturday 11/3

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends

Partner Pacing Warm up #3

5x

30:30

Lateral jumps

(Maintain same reps throughout) 

5x 

20:10 transition 

Jump rope

(Maintain same reps throughout)

Skill

Movement standards

WOD

Emily 

10 rounds for time of:

30 double-unders

15 pull-ups

30 squats

100-m sprint

Rest 2 minutes

Marcy's Fitness Journey

On October 26, 2015, I made one of the smartest and most beneficial decisions. I walked into AMRAP and haven't looked back. The first time ever stepping foot into a gym and picking up a weight (a very light one) was during my freshman year of college. Yes, I was one of those who gained the “freshman 15” and therefore, needed to exercise. The need to workout quickly turned into a passion.

My passion for fitness continued to grow through college and beyond. Right after college, I worked at a small gym where I learned about different workout routines and nutrition. My 3-4 days/week workouts expanded to 5-6 days/week. Even being pregnant wasn’t going to stop me from working out. After having my first child in 2009, I quickly got back into the gym to lose the baby weight.  In addition, I worked with a nutritionist to help guide my eating. Resistance training combined with healthy, strict eating started to really transform my body, and get me back to where I was prior to pregnancy.

Being a working mom, I found it extremely challenging to get to the gym in the afternoon. This was when I realized the only way to workout without having life get in the way, was in the very early morning when no one was awake. This now became my new routine, which I enjoyed even more. Waking up at 4am was never a challenge even when child number two arrived in 2013. However, it was a challenge to regain my body after having two children, but I was more determined than ever.

I continued to wake up every morning at 4:00am and get my workout in. My exercise routine had always consisted of the typical weight training, running on the treadmill, and sometimes kickboxing classes. I also worked with another nutritionist to help keep me on track by giving me an eating plan and weekly weigh-ins After many years of doing basically the same thing, I got bored. Thankfully, this need for something new happened the same time AMRAP arrived at Vision.

For two months I would watch these crossfitters do their intense workouts, and I was intrigued. I heard of CrossFit, some of my friends did CrossFit, but I was hesitant to try something new. I was encouraged by my friends and husband to step out of my comfort zone and go for it. Joining AMRAP was truly a life-changing experience for me. Not only did my body change physically but mentally as well. Also, I gained more confidence and energy which has helped me be a better mother, wife, teacher, and overall, a better person.

It’s been three years since I committed to CrossFit, and I can’t imagine my day starting off any other way. I wake up at 3:45am excited to workout, see my friends, and get some good laughs. It’s an inspiring, supportive, encouraging group of people. You can’t find better workouts, coaches, or friends than the ones at AMRAP!

Marcy

Friday 11/2

Burgner Warm up 

1. Down and "Finish"

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2", 4", 6"

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

WOD

CrossFit Open 12.2

In 10-Minutes:

30 Snatches w/45# m/75# 

30 Snatches w/75# m/135# 

30 Snatches w/100# m/165#

AMRAP Snatches w/120# m/210# 

Thursday 11/1

Warm up & Skill

OHS

WOD

A- 5x 2 

OHS

B- Blaze!

3 rounds for time:

50m prowler push w/50# m/90#

20m OH walking lunge w/25# m/45# plate

*7 minute time cap

GoFit

Core Warm up 

400m run

Dead bug complex

Plank complex

Gymnastic isometric holds

Skill

Movement standards

WOD

7x

20:20

-Prowler

-Lunges

-Prowler

-GHD sit ups