Benchmark Monday 10/14/13

Barbell Work
Spend 15 minutes working to a heavy 3 Position Snatch

3 positions are floor, hang and high hang 1 rep will be a snatch from each position without putting the bar down. Goal is no misses, we are NOT working to a max.

“CrossFit Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatch 75/45
30 Burpees
30 Snatch 135/75
20 Burpees
30 Snatch 165/100
10 burpees
Snatch, as many reps as possible 210/120

Compare to 7/29/13

For time:
CrossFit Open WOD 12.1
7 minutes of:

End each Burpee by jumping and touching a target 6″ above max height reach.


Step 4 of our 10 part series comes after you’ve chosen what food you are going to eat/ avoid, after you’ve determined a % of real food vs a % of unhealthy food, and after you’ve created your family menu.  Step 4, shopping for the new you!  This is the most important step so far int he 10 Steps to Eating Better because if you buy it, you will eat it, and if you don’t buy it, you won’t eat it (aka, we all know what happens to a bag of cookies when they are in the house!).  There are many different places you can get you’re food, you don’t have to get it all at the supermarket.  You can get local grass-fed beef and GMO-free pork from local ranchers for cheaper than you can in the store, however it is an initial investment.  You can get your fruit and veggies from the local food co-op such as Bountiful Baskets or farmer’s market. You can get some of your healthy staples from your local natural foods grocer such as coconut flour, probiotics, coconut aminos, and those other hard to find healthy items.  Then, you can supplement what you don’t have already from King Soopers or your local grocer.

When making that trip to the grocery store, there are a few things to consider.  Many of you have probably heard a few of these healthy suggestions.  First, never shop on an empty stomach, your appetite will take over and you’ll end up with Fruity Pebbles in your cart (may appear Paleo, but it’s not).  Second, shop around the perimeter of the store.  It’s true that most of the unhealthy food is in the center aisles (“Processed Paradise”).  However, there are some temptations in the bakery section (mmmm cinnamon rolls…).  Although the center aisles are mostly made up of frozen pizzas, Easy Mac, and Cinnamon Toast Crunch, you will need a few items here such as coconut milk, almond flour, almond butter, sugar-free apple sauce, etc…  So, look around.

Something else to consider when shopping, don’t let the motivation and excitement about your new eating habits get the best of you!  There’s nothing worse than throwing away 1/2 of those expensive veggies/ fruit you bought because you bought too much to cook.  Be sure to only buy what you’ll cook/ eat.  Also, eat the stuff that will go bad fast, first.  Some examples are asparagus, leafy veggies, bananas (sometimes), etc…  Try to cook the meals with these items earlier in the week. 

When gazing at the organic and non-organic selections, be smart about your budget.  It’s easy to spend way too much on food and then go back to your old ways because you say you “can’t afford to eat good”.  One rule of thumb is to buy organic when you’ll be eating the outsie of the plant (apples, spinach, peppers, etc…) and to buy non-organic if have to peel it (sweet potatoes, pineapple, squash, etc…).  Also, look into the manager’s special sections of the meat department and freeze these for future meals when you get home.  You can pile up on 1/2 off meats and set yourself up for future weeks. 

Lastly, try experimenting with new foods.  If you see a colorful veggie you’ve never tried, a cut of meat that interests you, or a fruit that looks like it came from the planet of Pandora in Avatar, then buy that stuff and open up your horizons.  You may stumble upon some new flavors and experiences you otherwise would never have had.  Shopping for food can become fun, instead of a chore, if you are consistently changing your menu up and looking forward to these future meals!  Plus, your significant other will appreciate the new enthusiasm and if you are in control of the shopping, you are in control of the food, and that is one of the biggest steps in the right direction.

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