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@livefit310
LiveFitters! Four weeks of better Nutrition, Sleep, Hydration, and Workouts will translate to prosperity somewhere. For some of us, the fruit of our labor is confidence going into the CrossFit Open season. How did Your 15.1 and 1A feel? Fight against the Zero Point syndrome! Zeros usually mean "I Quit", and we hate seeing that. Don't forget to turn your sheets in this week!! You got your awesome shirt last week. Turn in those sheets and "Rage, rage against the dying of the light!"
Check out this super comprehensive guide to finding and hacking your issues with sleep. Jojo myquirkylife sent this over. This is bound to help someone! Let us know.
Ali Isham wins Week 2 LiveFit Raffle! RPM Ninja Rope! Watch out Double Unders…@swimali @mauiref44 @rpmfitness #livefit310 #crossfit310
Audrey and Scott in the middle of today’s WOD! Great training day: Back Squats for strength and Lunges in the WOD. Any wait for 430. Stay tuned for the Tuesday night LiveFit Raffle. We’re drawing for an RPM Jump Rope today! #crossfit310 #crossfit #livefit310 #speedkills @rpmfitness #ninjarope #theopeniscominggetyourdoubleunder
LiveFitters!!! Week Two is in the books. Drop those sheets off or email them to [email protected]. Get your tickets for the Tuesday night raffle!! Check out a re-post of Coach Miguel's LiveFit experience. http://livefit310.tumblr.com/post/43004677868/my-livefit-experience-miguel He's a great example of an athlete who is continuously trying to get better, and keeping things in perspective at the same time. He's also a LiveFit Coach!
LiveFitters! LiveFit raffle for week one happens Tuesday night!! This week your points and your raffle tickets go towards a $50 Rogue gift card! Remember, even if you just got your workouts in, you’ll get a ticket and be eligible for the prize, but YOU MUST TURN IN YOUR SCORE SHEETS BY MONDAY 7PM, or you will not be entered. Drop them in the DropBox by the front door, or email us a pic at [email protected]. Week one is in the books. Can’t wait to hear some stories! Go to www.livefit310.tumblr.com for reference, info, and ideas.
LiveFit is not just 4 weeks of your life. To truly see results you need to find sustainable solutions that will work for you long term. Allyn Woghin and her LiveFit experience over the past year are a great example of this.
So if you are frustrated that 4 weeks of the LiveFit Challenge...
LiveFitters!! You are coming to the end of your first week! Some of you veterans are killing it, like you knew you would, like you knew you could. Others of you have come up to me and told me this is exactly what you needed; for whatever reason, signing up, the thirty bucks, the printed piece of paper is what you needed to care again. Yes!!
Despite my invitations at the board, and also knowing that I haven't seen all 50+ people who signed up, I still haven't actually had anyone tell me they were struggling this week. So, for anyone who is secretly in dire straits, or for anyone who might be discouraged about the road ahead, I'm re-posting an awesome LiveFit Experience written by Allyn Stone (Allyn Woghin at the time). This testimony is so great because Allyn saw significant changes with her physique and her fitness even though she didn't have a perfect score on her diet. The revolution for her came with small choices that grew into significant change over time. Everyone should read this and be encouraged. Change starts with small choices, and lasting change happens over time. This is the Revolution.
Allyn found an awesome home with our friends across town at CrossFit Torrance, so some of you won't know her. I'm happy to post this again though because it's full of awesome wisdom, and it happens to be Allyn's Birthday today. Happy Birthday Allyn. Thank you again for sharing this.
LiveFitters, Play hard and finish well this week.
First Day of LiveFit 2015 is almost gone! How did you do? I miraculously got all my sleep points and just finished my hydration (so sleep might be more interrupted tonight :). LiveFit must always reckon with Super Bowl Sunday. Some years I blow all my points and others I don't. This year was my favorite LiveFit Super Bowl yet. Bacon wrapped dates, stuffed mushrooms, bacon wrapped pineapple, my wife's balsamic tomato/cucumber salad and, of course, Tri-tip, saved all my points today. Oh man, it was awesome. Karen Wickline also enjoyed some awesome LiveFit meals. She sent these pics today. Paleo salad, and Cashew curry encrusted fresh tilapia with pepper and asparagus with fresh garlic cloves! I was encouraged to be playing again with people, and to have people excited about LiveFit. It was a great day. Whether you blew your food points on Super Bowl food or not, I hope you had a great day and got your water in too! Tomorrow the work week starts and life rolls on. Attack! See you in the box!
Hey you! Yeah You!! It's LiveFit time!!!It’s here. In a couple days we begin the 2015 LiveFit 310 Revolution. This is when CrossFit 310 starts getting personal. The magnifying glass comes out again and we push beyond the “comfortable” hour of exercise together. We start asking each other about what we’re eating, how we’re sleeping and why we didn’t make it to the box. This is when we get vulnerable and ask for tips; for help. We use each other to help figure out how to best embody a Lifestyle of fitness. Honestly, because it gets real, it gets messy. There are incredible success stories, and there are wake up calls. Both are valuable and both will be embraced and honored. CrossFit 310 will be one of the safest places you could attack your fitness weaknesses. One of the mantras of CrossFit is, “Get a little better every day”. LiveFit shouts the same thing. This is a collective of people who are trying t get a little better all the time. We don’t preach perfection. We preach Lifestyle. We preach community. We preach Strength in Numbers.
Here we go!
Click on the Resources button above to download instructions and tracking pdf’s. We’ve got copies at the box too. Scour this LiveFit310 website! It’s full of awesome stories and info.
Favorite Recipe?
As LiveFit comes to a close, hopefully you've gotten to try some new recipes! Whether it was something we posted here, or another recipe you tried on your own, share the love! Let us know what your new (or old) favorite recipe was that you made during livefit! Leave a comment below via disqus or on our FB page!
Hydration for Athletes
We all know drinking more water is important and that we probably don't drink enough, but do you know why it's especially important for athletes? Fitness expert Dan Trink, Director of Personal Training Operations at Peak Performance NYC, answers 5 questions about proper hydration for athletes. (From mensfitness.com)
1) Dehydration Detection: what's the easiest way to detect dehydration and how will it effect my weight training?
“Your greatest natural detection system for dehydration is thirst. But, unfortunately, by the time this warning sign kicks in you are likely already dehydrated. As little as a two percent loss of hydration will effect performance in the weight room, so you want to make sure that you hydrate before and during your session. A foolproof way to see if you are doing an adequate job is to weigh yourself before and after your session. The pounds you lose during training are almost entirely composed of water, so ending the session lighter than you started is a good sign you didn't take in enough fluids.”
2) Recommended Water Consumption: What's the recommended amount of water to consume for training athletes? Is there a difference for endurance athletes vs. weightlifters?
"Recommendations of water consumption for both endurance and strength athletes really depend upon individual metabolism, sweat rate, climate and level of exertion. However a good blanket recommendation for both weight training and endurance athletes (assuming they are fully hydrated before training or the competitive event) is to drink 7 to 10 oz. of fluid every 10 to 20 minutes. If you are someone who perspires more than average or if you are competing in extreme climates or altitudes those amounts should increase."
3) Increased Consumption: Are there instances when you should be consuming more water? For example with specific supplements or training regimens?
"Obviously, the longer you're training, the more water you should consume to keep up with demand. Also competing in extreme temperatures or altitudes drives up your body's need for extra hydration. Since creatine works by drawing more water into muscle cells, you would do well to add extra water while supplementing with it, especially if you are going through a loading phase. Also certain powdered sports drinks are designed with a mechanism that drives fluid into your cells so they would be best consumed with extra water to function properly. "
4) Tracking Intake: Do you have any tricks to keep track of how much water you're consuming in a day?
"There are water containers that actually have counters on them which you 'click' every time you refill. This is a good way of keeping track of how much water you consume. You can also set an alarm to go off every 90 minutes as a reminder to grab another bottle or glass of water. Also, keep an eye on the color of your urine. If you have 2 nearly-clear urinations a day, chances are you are properly hydrated. It's a low-tech method that works."
5) Body Composition and Water: How exactly does hydration effect muscle growth, recovery and weight loss?
“Hydration effects all three of these factors in a big way. Keep in mind that 75 percent of muscle tissue is water. So it is not hard to see how critical proper hydration is to muscle growth. Also, as mentioned above, a small amount of dehydration affects performance. And if you are not performing up to your maximum potential, you certainly aren't growing to your maximum potential. Water is used for countless metabolic processes, many of which effect recovery. From muscle repair, to protein synthesis to nutrient absorption (digestion) water and hydration levels play a huge role. To put it simply, you cannot recovery properly without adequate hydration. Lastly, staying hydrated is a key component to a smart weight loss plan as it flushes toxins out of your system, keeps your digestive tract healthy and can even help you feel more full, cutting down the risk of binge eating or consuming excess calories. So many people are looking for a pill or 'magic bullet' when it comes to fat loss, but it's actually hard to beat good old H20 as a weight management 'supplement'."
This is a repost from last year's LiveFit Challenge but it is by far one of the most flavorful AND easy recipes that I've ever made. And that's saying a lot. I love you, CrockPot. Hopefully you will love it as much as I do. Without further ado:
Beyond Easy Pulled Pork
4-5 lb pork butt roast
2 yellow onions, sliced
Dry Rub
3 tbsps chili powder
1 tsp coriander
2 tsps cumin
2 tsps onion powder
1 tablespoon dried parsley
¼ teaspoon chipotle powder
2 tsps sea salt
Mix all dry rub ingredients together. Rub the entire roast with the dry rub (you should use it all.) and you can place in the fridge overnight like I did. Chop onions to have ready for next day. Next day, place a layer of onions on the bottom of your slow cooker. Place the roast on top. Put the rest of the sliced onions on top of the slow cooker. NO LIQUID NECESSARY! Everyday Paleo says to cook the roast on high for 5-6 hours and then turn down to low for another 3-4 hours or until the roast is literally falling apart and easy to shred but I did low for 8 hours while I was at work and it was still mouthwatering. juicy and easily fell apart.
Source: Everyday Paleo
Jojo Note: I’m lame and didn’t have coriander or chipotle powder and it STILL came out so juicy and delicious. Oh and I used a 3lb pork booty. Per Jason Cooney’s recommendation, I seasoned my pork booty the night before and let it sit in the fridge overnight.
My LiveFit Experience: Gary
Last year's LiveFit experience was definitely an eye opener for me. It was a great experience due to the fact that I made permanent habit changes. The biggest was nutrition. I was eating a lot of what I thought was the healthy option (wheat bread, brown rice, oatmeal, etc...) to nearly wiping it out of my routine. For me the LiveFit program transferred from a strenuous struggle to a way of life. I personally feel that it's a lifestyle and I couldn't last day in and out with a cheat day or meal to look forward to. That's why this so great, I can live with healthy options 90% of the time and not feel guilty when it's time to stray. I got caught up in the points initially and was frustrated due to lack of sleep points. I felt like I was putting all this time into getting all my points and then one call after I was asleep at work ruined all my points for the day. Then it clicked, this isn't about winning the weekly prize, it's about making a permanent positive change. What I found out is that you mold your lifestyle to make the LiveFit routine work for you. Bottom line is I felt better and was making great gains in the gym from this program. I'm actually having a lot more fun this year having my wife as a partner. It's nice to have someone that you can bounce ideas off of and keep each other accountable. It also doesn't hurt that she makes all the recipes taste good. My advice is to stick with it through the first week and things become a lot easier.
Koach's Korner: Home Stretch
The cleaver falls, and week 3 is officially dead to us all. The points are carved on your paper and the numbers tell a story in a language that we're all fluent in now. The story of my sleep got a little better, but the water was harder for some reason (I am currently pounding 32oz before bed--not the right way). I made a better choice or two on food this week, and I don't feel like I'm missing out on anything big. I had a fairly complete cheat day that has satiated a number of whispering food demons. :)
On one hollow, transparent note: we did not have a 100% turn in their sheets for week 2 as I had dreamed. But, we did have 44/57 people drop their story into the mailbox, and I am ecstatic about that.
As I've said in the weeks past, this is such an exciting year. I have been having so much fun carrying on a conversation that would never have lasted this long were it not for the excitement and excuse of a contest. The strange thing is, I feel like I've gotten more out of this year than either of the last two, and participating with people is the difference maker. More conversations have led to more insight and more encouragement, which leads to more excitement.
In short, these are the things that are lifting me up this year: • Doing this with my wife. • Amanda Trefethen gives up a latte that she's been drinking every day for over 10 years. Amazing. • Vinny Giglio and his diet baptism. • Megan Wiles and her year of success! What a great story. • Checking in with Chris Cannon, Jeremy Brandt, Joe and Corey and Kristen and Vanessa, Virginia, Sami, Katie, Amy, AJ and Gary. This is my group plus a few more.
These are the things that my LiveFit experience hinges on this year. Of course it's connection and challenge and accountability that ends up fueling the excitement--like every thing else we do.
Week 4 here we come!
Turn in your sheets! Give your LiveFit coaches the opportunity to shout Revolution!
It’s a little eerie dropping in on other boxes.
Same stacks of bumper plates. A congregation of chalky kettlebells. Bands people forgot to put away dangling from the pull-up rig. Sweat angels on the mats. A trash can of PVC pipes.
You pull one out and start your pass-throughs.
But there...
A really well written, motivational article about feeling like a "Real CrossFitter." Take a few and read her story, it's great and worth the read.
A repeat of a recipe posted last year, but mmmmm so good:
Bacon Wrapped Sweet Potato Cubes Crispy and salty and soft and sweet and delicious. Everything’s better wrapped in bacon.
Ingredients:
2 tbsp butter
1 tbsp Ancho chili powder
1/4 tsp salt
a few grinds of fresh black pepper
2 tsp honey
2 medium garnet yams (or sweet potatoes), scrubbed (leave the skin on), cut into about 30 chunks
about 10 strips bacon, cut horizontally into thirds
Directions:
Preheat oven to 350 degrees. Melt butter in a medium frying pan over medium heat. Add the chili powder, salt, black pepper and honey. Stir well to combine.
Add the yam/sweet potato chunks and stir well to coat them in the butter mixture. Cook for about 2 minutes, stirring occasionally, then transfer the sweet potatoes to a clean plate and allow to cool. Set the pan and its residual butter mixture aside for later use.
Wrap each yam/sweet potato chunk with a piece of raw bacon and secure with a toothpick. Place seam-side-down on an un-greased baking sheet (I lined my backing sheet with foil for easy clean up!). Repeat until all the yam chunks have been wrapped.
Dip a pastry brush in the reserved butter mixture (there won’t be much, but that’s OK—you’ll only need a light coat) and brush the tops of each bacon-wrapped sweet potato bite. (I don’t own a pastry brush - I no fancy - so i just drizzled the left over mixture on top.)
Bake the wrapped sweet potatoes for 40-45 minutes, until the bacon is crisp and the sweet potatoes are tender.
Recipe source: http://brokeassgourmet.com/articles/bacon-wrapped-sweet-potatoes There ots of other versions of the recipe out there as well.
VERDICT: These were super delicious. Very “rich.” If I make them again I might use less honey or no honey at all.
I used one sweet potato and 5 pieces of bacon, and that seemed to make a lot, even for two people to share. So I would recommend making these for a family or when you have people over for dinner. They would also make a great appetizer or “party food.”
If anyone else tries these, or makes another version of them let me know!
Eating Clean On the Go
Convenience is a huge part of successfully changing eating habits, so here are some suggestions for eating clean on the go (from the November 2013 CrossFit 310 newsletter).
Making good food choices while eating or snacking on the go can tough, but with some advance planning (and an insulated lunch tote or cooler) you can still eat clean even when you don’t have time for a sit-down meal. Here are some tips for getting by in a pinch:
1. Snacks and meals that don’t require refrigeration Nuts, fresh fruit, dried fruit, jerky, dry sausage, canned tuna, raw veggies with nut butter, trail mix, kale chips, plantain chips. Packaged bars are another convenient option, but the ingredients and nutritional value can vary so go for those with the cleanest ingredients such as Larabars and Oh My Bars. Always read labels and watch out for added sugar in dried fruit, or sugary add-ins like chocolate chips in trail mixes. Choose jerky and other cured meats without nitrates, if possible.
2. Snacks and meals that you can eat cold Hardboiled eggs, cooked shrimp, deli meat, rotisserie chicken, tuna salad, chicken salad, smoked salmon. Throw any of these on top of any kind of green leafy salad along with some sliced avocado or guacamole and you have a perfect quick meal. Many Paleo and primal blogs have recipes for cold side dishes (like ceviche, cole slaw, chopped pepper salad, roasted sweet potatoes, etc) if you want something other than a leafy salad.
3. If you’re starving, have no snacks on you, and see only fast food places nearby Make your own LiveFit-friendly choices, such as by getting your sandwich, burrito or burger in a salad bowl or wrapped in lettuce instead of on bread or in a tortilla. Starbucks sells a protein snack box with a hardboiled egg, fruit, cheese and peanut butter.
4. If your only option is a vending machine or gas station Hopefully such dire circumstances are a rare occurrence, but if you do find yourself in this situation, go for the packaged nuts, packaged pepperoni or salami, or a Powerbar.
