Wednesday, July 4

Happy Independence Day! Remember only one class today at 10 a.m. then you can celebrate and eat all sorts of undesirable stuff - but just for today! Actually, it's not that bad to have a cheat meal every once in a while. If you are eating very low carb, it can help replace your glycogen stores in the muscles and it can be mentally healthy because you won't feel too deprived. Of course, if you don't handle certain foods well (grains, dairy, etc.) don't go overboard. Check out this article/video in the CrossFit Journal. She is discussing nutrition and how to choose what to eat. It's pretty simple - eat meats, vegetables, nuts and seeds, some fruit, little starch and no sugar. When we discuss diet the first questions are always "What about X?" In the video she says the answer always starts with two questions back - "Where are you relative to where you want to be? How much are we talking about?"

If you are really lean and healthy then you can probably afford to eat a few bad things every once in a while. At least more so than the person who is looking to lose weight, get lean or add muscle mass. The second part is how much? When you do have unfavorable foods are you eating the entire bag of M&Ms or just a hand full?

Enjoy the holiday and don't sweat the diet for a day, but remember those two questions - "Where are you relative to where you want to be? How much are we talking about?"

Workout for Wednesday, July 4 Warmup Run 400 3 Rounds 10 Squats 10 Pushups 10 Superman

Barbell Complex 3 Rounds 3 Romanian Deadlifts 2 Hang Power Cleans 1 Split Jerk

WOD Power Clean (185/135) 10-8-6-4-2 Handstand Pushup 2-4-6-8-10