Saturday Workouts
Class Workout:
Run 400
20 TGU rt
50 swings
20 OH Walking Lunges rt
Run 400
20 TGU lt
50 Swings
20 OH Walking Lunges lt
Run 400
Paleo Zone……?
Paleolithic nutrition is quite simple in the fact that the only food available was whole, natural, unprocessed foods. Lean meats, fresh fruits and vegetables, nuts and seeds. The outer shell of most grocery stores is where we need to live when shopping for food. Anything within the aisles of the store is processed and not a desirable food. Everything from canned soups to cereal to bread to peanut butter, all of it is foods we wouldn’t have had available to us hundreds of years ago. That being said Paleo Zone diet is simply that, its the Paleo Diet using Zone Blocks for portioning food throughout the day.
Summer Diet Challenge
We will be starting our summer 8 week summer challenge on June 8th. The options are as follows:
- Zone Diet – everything based on “blocks” per day, NO food prohibited
- Zone Diet Paleo – “blocks” only using Paleo friendly foods
- Paleo Diet – nothing processed, no dairy, no grains
- Primal Blueprint – some dairly allowed
What Is a Zone Diet Block?
One Zone diet block contains 1 mini-block of each macro nutrient: carbohydrate, protein and fat. But they don’t weigh the same.
- 1 block of protein = 7 grams
- 1 block of carbohydrate = 9 grams
- 1 block of fat = 1.5 grams
Seven grams of protein, 9 grams of carb and 1.5 grams of fat form 1 Zone diet block. One block of Zone food offers a balanced 40-30-30 ratio.
With the Zone diet block method there’s no further need to count each gram of macro nutrient. Dr. Sears and other zone nutritionists offer ready-made lists of the weight of one block food. For example, we know that 1 oz. chicken breast equals 1 block of protein, 3 cups of cooked broccoli is 1 block of carb, and 1/3 tsp. olive oil equals 1 block of fat. To create a 4 blocks Zone meal we just have to multiply quantities of each macro nutrient by four
CrossFit Journal Entry:
**To figure out how many BLOCKS a day you are to consume we base it on your daily PROTEIN blocks needed and to do that you will need to know your current bodyweight along with your bodyfat. Use the calculator on the link below to find your protein needs:
If you need 13 blocks of protein then you also need 13 blocks of Carbs and Fats for each day as well.
Post Workout Nutrition
Optimal PWO Nutrition
What should one consume for the optimal PWO “meal”? The answer to this question might cause a bit of a stir in the CrossFit community because the optimal PWO meal is a shake consisting of a combination of protein and carbohydrates at a minimum.
Why a shake and not a meal? The primary reason has to do with absorption rate. Liquid meals are normally digested and absorbed at a slightly quicker pace than a comparable solid-food meal. The faster you can make amino acids (protein) and glucose (carbohydrates) available to the muscle cells, the greater the potential PWO recovery response.
Your PWO shake should consist of, at a minimum, both whey and casein protein and a simple carbohydrate. Whey and casein each provide unique anabolic benefits in the PWO environment. Whey is quickly absorbed and provides a powerful protein-synthesis stimulus. Casein has a significantly slower absorption rate and stimulates protein synthesis to a lesser degree than whey, but it blunts protein degradation (catabolism) to a much greater degree, and its slower absorption rate allows for a longer delivery of amino acids and a better overall net retention. Contrary to some claims, consuming whey and casein together does not blunt the positive effects of either; rather the user enjoys the benefits of each.
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Beat the Streets
Crossfit Wellington and Cast Iron Fitness teamed up for a great fundraising workout this past weekend!!
This mornings Beat the Streets Fundraising workout was a great success, we raised 2000 dollars to help out at risk youth!!!! Great turn out and excellent intensity shown by all. All ages came and kicked butt both with people they didn’t even know and with their own families. I want to thank everyone for taking part and creating such a great time for all of us. I appreciate all the generosity and even more I totally dig the hard work I saw this morning. GREAT WORK all around!! Thank you Crossfit Wellington and thank you again to all of you that showed up this morning.
Thursday
Warm Up:
Run 800
Plank, Side Plank, Sit Ups x 3 minutes
Workout:
50 Swings
50 Snatches
50 Box Jumps
50 Walking Lunges
50 V Ups
50 Swings
50 Burpess
Wednesday
Track Workout:
5 x 1000m
4:12
4:11
4:15
4:02
3:45
*should have gone out faster…next time
Tuesday
Warm Up:
Run 800
Push Ups x 20
Squats x20
Lunges x 20
Workout:
4 Rounds for time of:
Double Unders x 60
Swings x 40
Floor Press x 30(15 each arm)
Goblet Squats x 20
Burpee Box Jumps x 10
Beat the Streets
Beat The Streets Fundraiser
On Sunday May 23rd th we’ll be throwing a workout / BBQ / fundraising extravaganza in support of Steve’s Club! For every $1k raised, we can sponsor an at-risk athlete for an entire year. All donations go directly to the gyms that will train specific kids and teens in tough neighborhoods to get them off the streets and into CrossFit.
This is a great cause and should be a lot of fun!
Join A Team!
This is a team competition – each team will consist of 4 athletes (including at least 1 female athlete.) If you have three friends in mind already, Sign up to Be on a Team. Otherwise sign up as an individual and we’ll match you up to make full teams!
Contact Matt: castironfit@gmail.com to sign up
Raise Some Money!
We ask that each participant contribute a minimum of $20. This can be a personal contribution, or you can collect donations from other people! Unfortunately we can’t accept credit cards for this event, so please bring cash or a check!
If you’re interested in raising a larger amount of money, please donate directly to Steve’s Club via their website and bring a printed out copy of your donation receipt along on May 15th.
The Workout!
As many reps as possible in 15 min:
Station 1: Burpees
Station 2: KB Swings (1.5 pood / 1 pood)
Station 3: Pull-ups (chest to bar)
Run 200m
All athletes begin at the same time and switch when the runner returns. When the runner comes back in, he/she goes to Station 1 (Burpees) and everyone goes to the next station (Burpees goes to KB Swings, KB Swings go to Pull-ups, Pull-ups go to the run).
Scoring
Count total # of reps (sum of Burpees, KB Swings, and Pullups), team with the highest # wins.
Standards
KB swing – Bottom of the KB must face the ceiling, judges should be able to see the athlete’s ears.
Burpees – Athlete must touch their chest to the floor on each rep, how they get down/up is up to them (no pushup is required), and must clap overhead at the top as they jump (should be able to see their ears).
Pull-up (chest to bar) – Athlete can do whatever type of pull-up they like, as long as their chest (anything below clavicle) touches the bar.
Transitions
Athletes can only switch stations once they get a high-five from their teammate (prevents athletes from leaving early). During the high-five, the athlete that has just finished at that station will give the arriving athlete the “count” of what they are up to. For example, Athlete A is on burpees, and when Athlete D comes in from the run, Athlete A has done 20 burpees and tells Athlete D “20″ and Athlete D begins counting with 21 (this is easier than trying to add it all up at the end).
Scaling
Teams are welcome to scale the workout as necessary. However, teams that scale the workout (apart from the standard male/female scaling) will not be eligible to win prizes.
Prizes!
Prizes will be awarded on a nationwide basis to the team that achieves the highest score on an unscaled version of this workout.
- 1st place – 3 months supply of PaleoKits = $450 Value (Package of 25 Large PaleoKits sent each month)
- 2nd place – 2 months supply of PaleoKits = $300 Value (Package of 25 Large PaleoKits sent each month)
- 3rd place – 1 months supply of PaleoKits = $150 Value (Package of 25 Large PaleoKits sent each month)
The Afterparty
Following the workout we will be grilling / hanging out / drinking. Feel free to join us!
Sunday
Workout #1
Back Squat x 20 225#
C2 Rower 1000m
then
10 Deadlift 275#
15 Ankles to Bar
20 Burpees
25 Pull Ups
30 OH Walking Lunges 95#
35 KB Swings 55#
40 Ring Dips
45 Box Jumps
50 Calorie Row
Paleo Kits
RKC
