Tuesday January 2, 2018

Dainja is keeping his focus throughout “The Twelve Days of CrossFit”!

Reminder: Dexa Body will be here on Wednesday January 3rd!

to get your appointment scheduled ASAP!



“First Degree”
3 Rounds:
30 Wallballs (20/14)
30 Sumo Deadlift High Pulls (75/55)
30 Box Jumps (24/20)
30 Push Presses (75/55)
30/21 Calorie Row


Nutrition Challenge Details

For six weeks this winter we will attempt to reset our bodies and increase our fitness. From January 8th until February 18th we will partake in the annual Nutrition Challenge. To keep it simple we will stick to CrossFit’s Nutrition Prescription: Eat Real Food. Not Too Much. Mostly Plants. In these 3 short sentences we will find the guidelines for our six-week challenge. The points will be as follows:

1 point
for eating real food
1 point
for eating not too much
1 point
for eating mostly plants
1 point
for sleeping 7+ hours

Real food was once alive and doesn’t come from a box or container. If it has a long shelf life it is a man-made, edible, food-like substance – not food.

Not too much means 3-4 meals a day, no seconds, and no snacking. We will rely on the portion controlled containers to measure our food.

Mostly Plants is just that, every meal needs to consist mostly of vegetables. A plate should be covered with vegetables then the protein and starch can be added. The large section of the container is for vegetables but you are allowed unlimited vegetables at each meal.

Sleep is more important than working out. No amount of working out can undo the negative effects of a poor night’s sleep.

There are no extra points. We know that eating and sleeping right will get you healthy and that is what we will reward with points.

Starts Monday January 8th
Ends Sunday February 18th

Start Wednesday January 3rd
End Wednesday January 10th

Food List

Protein will go in one of the small compartments of your tray. The leaner the better. Grass-fed and organic are ideal. Wild-caught cold water fish are best.

Sample List

Carbs will go in the other small compartment. We want to have nutrient-dense carbohydrates. Fruits and these starchy carbs will do that for us.

Sample List
Sweet potato

Vegetables will go in the large part of your container. Each meal must have at least this many vegetables. To keep it simple, if it’s a vegetable eat it. Diversify what vegetables are on your plate from meal to meal and you are all set.

Sample List

A serving size of fat is the size of your thumb. Here are the healthy options like avocado, grass-fed butter, olive and avocado oil, and fish oil.

Sample List
Nuts & seeds
Coconut oil
Olive oil
Avocado oil
Grass-fed butter


How many trays?
If you are a male or female over 165lbs you are allotted 4 trays per day.
If you are a male or female under 165lbs you are allotted 3 trays per day.
Pre/Post Workout
Very simply put pre and post workout supplements are focussed on performance. If you are not where you want to be composition wise then performance is not the priority. For that reason if you are a man over 15 percent body fat or a woman over 22 percent body fat then you do not need to take pre or post workout supplements.
“What About” Foods
These are foods that people commonly ask about. “What about this food?”
If it’s a vegetable eat it, if it’s meat eat it.
No cold cuts or cured meats
No almond or coconut flour
No canola or vegetable oil
No honey, agave, maple syrup or sweeteners of any kind
No oatmeal
No Rx bars, Quest bars, or any bars
Nut butters must have no added ingredients other than salt
Up to one cup of unsweetened almond milk per day
Up to two tablespoons of grass-fed heavy cream per day
Up to two pieces of gum a day
Clean bacon is a fat

“I think in terms of the day’s resolutions, not the years’.”

~Henry Moore

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