WOD – Friday 10/28

There has been a huge shift in the fitness world to encompass more of a functional level of fitness. You can see it happening where ever you used to go for your daily dose of physical activity. Even here at CrossFit Portsmouth, you’ve seen a slight shift in our programming over the years to make sure everyone has the ability to reach their goals. But one thing that is very rarely spoken about is nutrition and if you ask me, nutrition is the most important step to take in your journey towards physical fitness. Understanding that everything you put into your body creates a reaction both good and bad can make a huge difference in your daily choices and in turn how you feel.

The first step is always reflection; what are your goals? Do you do CrossFit to look better? Do you do CrossFit to perform better? Is it a little of both?

Step two is to track you daily intake for 3 days. My fitness pal is a great app to use just to see where you stack. Don’t leave out choices because you think they are unhealthy. Painting an overall picture is so much more helpful.

Step three is come talk to us. We would love to sit down and create a plan on how we can alter small changes in your diet to help you reach your goals. The most important thing is creating something that is sustainable. You must still enjoy food rather then despise the process. When I worked with a nutritionist the best thing they every told me is to “push the bad out with the good” instead of cutting out the bad and leaving a huge gap in your nutrition. But what is bad and what is good? How much is too much and how much is not enough? There are a lot of other factors that can be preventing you from losing those pesky pounds, reaching that weight on your deadlift, or even cutting the :30 from your WOD time. With under eating being the number one cause, things like metabolic adaptation and misinterpretation of poor information play a huge role but could be a simple fix. You just need to identify the problem, get educated on better choices and creating a plan for success.

Warm Up
2 rounds
10 cals on bike or rower
10 burpees no push-up
10 air squats
10 strict press w/BB

PVC front rack stretch – on floor, elbow up, hands as close as possible, elbows as far away as possible
Keg drill
Quick smash with bar on quads & calves

Weightlifting complex – 1 power clean + 1 high hang clean + 1 push press + 1 push jerk
1 E2:00 for 16:00 (8 reps total)

30 cals on AB
30 burpees
30 thrusters (95/65#)

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