Categorized as: Nutrition

Eating for Success Series – Chicken

By A’verria Martin, Ph.D.

We developed the eating for success series to provide the foundational information you need to develop a healthy diet to support your fitness goals. A healthy diet, for athletic performance, should emphasize lean proteins, vegetables, fruits, and moderate amounts of low-fat dairy and whole grains. Our current focus is on lean proteins, one of the primary building blocks of any muscle gain and/or weight loss program. For more information on lean proteins, please see previous eating for success series posts (3/31/13 and 4/7/13).

Today our focus is on chicken!

Chicken is the world’s primary source of lean protein, is bursting with nutrients, and is highly versatile. Chicken can be roasted, broiled, or grilled into a delicious and nutritious meal. While the leanest part of the chicken is the chicken breast, chicken is generally low in fat. However, the amount of fat and saturated fat is doubled when you consume the skin. Therefore, you should consider skinning chicken before consumption.

Four ounces of chicken accounts for 70% of your daily value (DV) of lean protein in a mere 187 calories and provides:

• Tryptophan (128% DV) – influencing serotonin levels in the brain, reducing the risk of depression and anxiety, and regulating sleep patterns and appetite.

• Vitamin B3 (78% DV) – lowering bad (LDL) cholesterol levels, while increasing good (HDL) cholesterol levels, significantly decreasing risk for heart disease, Alzheimer’s disease, cataracts, osteoarthritis, and type-1 diabetes.

• Selenium (45% DV) – lowering LDL cholesterol and increasing HDL cholesterol levels, and improving the immune system against infections and cancer.

• Vitamin B6 (34% DV) – maintaining healthy brain and normal nerve function, synthesizing antibodies needed to fight various diseases, forming red blood cells, and breaking down and digesting proteins.

• Phosphorus (26% DV) – aiding bone formation and mental functioning, while improving digestion, hormone balance, and energy extraction.

• Choline (23%) – aiding mental functioning, improving liver health, and reducing inflammation.

Similar to eggs (see 3/31/13 Eating for Success blog post), and for all the same reasons, we highly suggest consuming organic, free-range, hormone and antibiotic free chicken. Factory farmed chicken is laden with antibiotics and added hormones that cause undue stress on the human body.

Recipes!!!

Spice-Rubbed Roast Chicken

Ingredients

• Spice-Rubbed Roast Chicken
• 4-5lb roasting chicken
• 2 ½ Tbsp salt-free Cajun seasoning blend
• 2 ½ tsp olive oil
• 2 limes – quartered
• 1 head garlic – halved horizontally

Instructions

1. Heat oven to 400 degrees. Wash and dry chicken. Coat roasting pan with olive oil spray. Place chicken in center of pan.

2. Mix together seasoning blend and olive oil in a small bowl (should have a medium consistency). Using hands, rub all over chicken. Squeeze one lime wedge over chicken and stuff the remaining lime wedges inside cavity. Put garlic in corners of pan and coat with olive oil spray.

3. Roast in middle of oven until instant-read thermometer (in thickest part of meat) registers 165 degrees. Approximately 1 hour. Let chicken stand 10 minutes before carving. Serve with garlic to spread on chicken.

Chicken Breasts Baked with Lemon and Garlic

Ingredients

• 2 Tbsp olive oil
• 2 large cloves garlic, minced
• Grated peel and juice of 1 lemon
• ½ tsp coarse salt
• 4 large chicken breasts (skinned and boned)
• ¼ cup chicken broth
• ½ tsp ground pepper

Instructions

1. Heat oven to 400 degrees. Heat small skillet over medium heat. Add olive oil. When oil is hot add garlic and sauté 30 seconds. Stir in lemon juice, salt, and pepper and bring to boil. Set aside.

2. Arrange chicken in single layer in shallow baking dish coated in olive oil spray. Pour lemon garlic mixture over chicken. Sprinkle with lemon peel. Cover with foil. Bake at 400 degrees for 15 minutes.

3. Remove foil and bake an additional 10-15 minutes or until chicken is cooked through. Transfer chicken to individual dinner plates and cover. Pour liquid from baking dish to small skillet. Add chicken broth and bring to boil. Cook until reduced by half and mixture is syrupy. Remove lemon peels. Pour sauce over chicken and serve immediately.

Final Thoughts – Preparing for the Week Ahead

As we look forward to the week ahead take a few minutes to consider any changes you want to make this week that will help support your fitness goals. Do you want to get in one more CrossFit class? Drink more water? Introduce a new nutrient dense food into your diet? Consider what modifications you need to make to your current routine to make this change. Focus on the positive aspects of this new way of being, in contrast to what you may be losing. Strive to be the healthiest version of yourself!!!

Have a great week 619!!!

Monday

Power
Clean and Jerk
9 x 1 Every Minute on the Minute for 9 Minutes
4 x 1 Every 2 Minutes for 8 Minutes

WOD #1
5 Rounds for Time
5 Ground to Ovehead
7 Front Squats
9 Pull Ups

WOD #2
5 Rounds for Time
5 Medicine Ball Cleans
10 Overhead Medicine Ball Lunges
15 Wall Balls
200 Meter Run

Tuesday

Strength
Superset with 3:00 Minute Rest Intervals
5 x 10 Pendlay Rows
5 x 10 Rear Delt Flys
5 Strict Chin Ups

Conditioning Chipper For time
30 Box Jumps
15 Hand Release Knee to Elbow Push Ups
30 Double Unders
15 Hand Release Knee to Elbow Push Ups
30 Jumping Split Stance Squats Alternating
15 Hand Release Knee to Elbow Push Ups
30 Squats

WOD #2
“Annie”
50-40-30-20-10
Double Unders
Sit Ups

WOD #3
2OOO Meter Row

Wednesday

Strength
Back Squats GO HEAVY OR GO TO JAZZERCISE!!!!
5-7 x 3 (5 Reps Level 2,3) Find your 3 or 5 Rep Max Rest as Needed Between Sets

Every Minute on the Minute for max rounds
2 Front Squat 135/95# Level 2 115/85# Level 3 95/75#
Each Minute thereafter add another 10#, continue until failure.

Every Minute on the Minute for 15 Minutes
1 Sumo Deadlift 165/125 Level 2 145/105 Level 3 125/
1 Hang power clean
1 Front squat
1 Push press

WOD # 2
1.5 Miles or 2000 Meter Row for Time

Thursday

Strength
Deadlift
5 x 3 (5 Reps Level 2,3) Find your 3 or 5 Rep Max Rest as Needed Between Sets

Every Minute on the Minute for 10 minutes
8 Dips
6 Pull-ups
4 Handstand push-ups

Conditioning Chipper For time
Row 500m
100 Overhead Squats 75/55#
Row 400m
75 Push Press 75/55#
Row 300m
50 Ring Rows
Row 200m
25 Baby Starburst Burpees

Friday

Power Development
Squat Snatch Level 1, Power Snatch Level 2,3
9 x 1 Every Minute on the Minute for 9 Minutes
4 x 1 Every 2 Minutes for 8 Minutes

Conditioning Chipper For time
Run 400m backwards
Run 400m regular
50 Goblet Squats 1.5/1.0 pood
40 Sit-ups
40 KB swings 1.5/1.0 pood
30 Spiderman Push-ups
20 Pull-ups
20 2fer Wall Balls 20/14#
Run 400m Backwards
Run 400m Regular

Saturday

Strength
Bench Press GO HEAVY!!!!
5-7 x 3 (5 Reps Level 2,3) Find your 3 or 5 Rep Max Rest as Needed Between

Power Development
Squat Clean Level 1, Power Clean Level 2,3
9 x 1 Every Minute on the Minute for 9 Minutes
4 x 1 Every 2 Minutes for 8 Minutes

Team WOD For time
50 Overhead squats 45/35#
50 Hang Clean Thrusters 45/35
50 KB swings 2.0/1.5
50 Walking lunge steps
50 Partner Wall Balls
50 Burpees
50 Pull-ups
50 Floor wipers
50 Row 50 calories

Eating for Success Series – Wild Salmon

By A’verria Martin, Ph.D.

Welcome back to the Eating for Success Series! Each week we highlight one of the nutrient dense foods that can be found in the Chris Keith, Phase II: Maintenance Plan food list.

For the next few weeks we are going to remain focused on lean proteins. Lean proteins are essential to a healthy diet and any muscle gain and/or weight loss program. Proteins are the body’s building blocks and support healthy bones, muscles, cartilage, skin, and blood. Post-workout, muscles are rebuilt and repaired by the proteins you consume. Lean proteins aid weight loss because they provide a feeling of fullness or satiety which can greatly reduces overeating, reducing your daily calories.


Salmon

Salmon is a nutrient dense lean protein that provides a bounty of health benefits. The protein found in salmon is easily digested and absorbed, speeding up your metabolism and lowering your blood sugar levels. Salmon is best known for its high levels of Omega-3 fatty acids, which help lower cholesterol, improve your memory and general cognition, prevent macular degeneration, decrease your risk of having a stroke, and gives you shiny hair, bright eyes, and healthy skin. In addition, Salmon is a great source of Vitamins A, B, and D, as well as the minerals calcium, iron, phosphorus and selenium.

We highly suggest wild salmon over factory farmed salmon. Unfortunately, 80%-90% of the Salmon on the market today comes from salmon farms. Farmed salmon are confined – with thousands of other salmon – and fed formulated protein pellets. These salmon become fattier – not with “good” fat – and come with additional unhealthy additives such as dioxin, fire retardants, pesticides, disease and antibiotics. To illustrate one of the nutritional differences, wild Atlantic salmon has 27% Omega-3 fatty acids versus 17% in farmed Atlantic salmon. So instead of consuming farmed salmon, consider purchasing wild salmon from local fish markets or online Salmon Co-Op’s such as Kwee-Jack Fish Company –

http://eatwildsalmon.com/san-diego-california-southern-california-wild-alaskan-salmon-for-sale-seafood-market

Recipes!!!

Health Baked Salmon and Spinach

Ingredients

• 6 ounce salmon fillet
• Cayenne pepper
• Ground black pepper
• Pinch of garlic powder
• 2 tablespoons of olive oil, divided
• 1 lemon
• 2 cloves minced garlic
• 1 bag baby spinach
• Fresh basil

Instructions

Salmon: Preheat oven to 375 degrees, place fillet(s) on cookie sheet sprayed with olive oil cooking spray, poke tiny holes with a fork in center and end, sprinkle cayenne, pepper, and garlic powder on fillet, brush 1 Tbsp of olive oil and juice of ½ a lemon on fillet, cut a few slices off remaining half and place on top, bake 12-15 minutes or until salmon flakes easily.

Spinach: While salmon is baking, place 1 Tbsp of olive oil and garlic in large sauté pan, add spinach and sauté for 2 minutes, add juice from remaining lemon and sauté until spinach is slightly welted.

When salmon is finished baking, use a spatula to separate the skin from the bottom of the fish and place on top of the spinach on plate, garnish with fresh basil.

Grilled Salmon with Mustard and Herbs

Ingredients

• 2 lemons, thinly sliced, plus 1 lemon cut into wedges for garnish
• 20-30 sprigs mixed fresh herbs, plus 2 tablespoons chopped, divided
• 1 clove garlic
• 1/4 teaspoon salt
• 1 tablespoon Dijon mustard
• 1 pound center-cut salmon, skinned

Instructions

Skining a salmon fillet: Place skin-side down. Starting at the tail end, slip a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.

Preheat grill to medium-high. Lay two 9-inch pieces of heavy-duty foil on top of each other and place on a baking sheet. Arrange lemon slices in two layers in the center of the foil. Spread herb sprigs over the lemons. With the side of a chef’s knife, mash garlic with salt to form a paste. Transfer to a small dish and stir in mustard and the remaining 2 tablespoons chopped herbs. Spread the mixture over both sides of the salmon. Place the salmon on the herb sprigs.
Slide the foil and salmon off the baking sheet onto the grill without disturbing the salmon-lemon stack. Cover the grill; cook until the salmon is opaque in the center, 18 to 24 minutes. Cut the salmon into 4 portions and serve with lemon wedges (discard herb sprigs and lemon slices).

Power Snatch + Overhead Squat

3 x 2 + 6 30 Second Rest Interval @ 60 to 65% of 1RM
3 x 2 + 6 1 Minute Rest Interval @ 65 to 75% of 1RM
3 x 1 + 3 90 Second Rest Interval @ 80 to 85% of 1RM

Squat Snatch Super Set with 15 Double Unders

2 x 1 1 Minute Rest Interval
3 x 1 90 Second Rest Interval
3 X 1 2 Minute Rest Interval

Clean Complex

3 Rounds with 2 Minute Rest Intervals @ 75 to 90% of 1RM Super Set with 10 Handstand Push Ups or 5 Wall Walks

1 Clean Deadlift
1 Hang Clean Pull
1 Hang Clean
1 Clean
2 Split Jerk
2 Front Squats

Fight Gone Bad CrossFit WOD

3 or 5 Rounds Depending on Your Fitness Level and Class Time

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

. Wallball Shots: 20 pound ball, 10 ft target. (Reps)
. Sumo Deadlift High-Pull: 75 pounds (Reps)
. Box Jump: 20″ box (Reps)
. Push Press: 75 pounds (Reps)
. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Tuesday

6 Minute AMRAP
10 Overhead Squats 95/65 Level 2 75/55 Level 3 45/35
15 Kettlebell Swings 2.0/1.5 Level 2,3 1.5/1.25

Back Squat Find your 1 Rep Max
2 Minute Rest Intervals for the 1st 3 Sets and Super Set with Single Arm Row 6 to 10 Reps
5 @ 65% of 1RM
5 @ 75% of 1RM
3 @ 85% of 1RM
3 Minute Rest Intervals for the 2nd 3 Sets and Superset with 15 Strict Pull Ups
3 @ 87.5% of 1RM
2 @ 92.5% of 1RM
1 @ 1RM
4 Minute Rest Interval for Last 2 Sets
1 @ 101% of 1RM
1 @ 102% of 1RM

CrossFit Hero WOD “Jorge”

For time:
30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps

WOD 2
3 Rounds
500 Meter Row
50 Sit Ups
200 Meter Run

Wednesday

3 x 30 to 60 Seconds L Sit 2 Minute Rest Intervals with Hip Flexor and Abdominal Stretches
3 x 10 4 Point L Hangs 2 Minute Rest Intervals with Hip Flexor and Abdominal Stretches

CrossFit 619 WOD 1
3-5-7-7-5-3
Parallette HSPU Level 2,3 HSPU or Wall Walks
1 Armed Kettlebell Snatch (Complete Rx Reps on each arm)

WOD 2,3

8 Minute Every Minute on the Minute (EMOM) Increase Weight Every Set (Climbing) 50 to 90% of 1RM

8 x 1 Squat Snatch Level 2,3 Power Snatch

8 Minute Every Minute on the Minute (EMOM) Increase Weight Every Set (Climbing) 50 to 90% of 1RM

8 X 2 Power Clean Level 2,3 + 2 Front Squat

WOD 4

CrossFit 619 WOD

25-20-15
Pull Ups
Wall Balls
Burpees

WOD 5

1 Mile Run

Thursday

12 x 1 Push Jerk + 1 Split Jerk 90 Second Rest Intervals

Bench Press

5 x 3 Level 2,3 5 Reps

WOD 1

50 Double-Unders
5 Front Squats @ 80% of 1-RM
40 Double-Unders
4 Front Squats
30 Double-Unders
3 Front Squats
20 Double-Unders
2 Front Squats
10 Double-Unders
1 Front Squats

Rest 5 Minutes

WOD 2
3 Rounds
500 Meter Row
50 Sit Ups
200 Meter Run

Friday

WOD 1

Find your 1 Rep Max
6 x 1 Clean and Jerk 12 Minute Every 2 Minutes on the 2 Minutes

WOD 2

6-9-12
Clean and Jerk 205/135
Toes 2 Bar
Hand Release Push Ups

WOD 3

3 Rounds for Time
3 Bar or Ring Muscle-Ups or 6 Chest to Bar Pull Ups
6 Dumbell Manmaker 50/30#
9 GHD Sit-up
400 Meter Run

Eating for Success Series by A’verria Martin, Ph.D.

Almost daily we hear the question, “What should I eat?” We realize that eating for success can be confusing and scary due to the multitude of nutrition literature available. For that reason, we combed the literature and utilized years of experience to create the Chris Keith nutrition plan, which consists of nutrient dense foods that supports enhanced athletic performance and increases longevity. This plan was developed based on The Ten Focal Points of Nutrition: Water, Vitamins, Minerals, Antioxidants, Essential Fatty Acids, Fiber, Probiotics, Phytochemicals, Lean Protein, and Low Glycemic Carbohydrates. Similar to the Paleo and Mediterranean diets there is a focus on lean protein, vegetables, and fruits. In contrast, low to moderate amounts of low-fat dairy, legumes, and low glycemic whole grains are permitted (if tolerated) – preferably pre- and post- exercise.

As a way to introduce you to the foods that will fuel your workouts and be the cornerstone of your athletic development, we are beginning a weekly Eating for Success Series! In this weekly article we will highlight one of the nutrient dense foods that can be found in the Chris Keith, Phase II: Maintenance Plan food list.

Today our focus is on Eggs. We recommend that you consume Free-Range, Cage-Free, and/or Organic Eggs. Free-range eggs are the product of hens that spend some segment of their day roaming outdoors. Cage-free eggs are laid from hens that are not raised and kept in cages, but in open barns. Organic eggs are typically Cage-free as well, but consume only organic feed produced on land that is free from the use of chemical pesticides and fertilizers; these hens never receive vaccines or antibiotics. Free-range, Cage-free, and Organic eggs are known for having less fat and cholesterol, and higher amounts of vitamin A, vitamin E, and Omega-3 Fatty Acids than conventional eggs. Eating organic eggs has an added benefit of minimizing risk of exposure to antibiotics, synthetic hormones, and pesticides.

Eggs are a great choice for lean protein providing approximately five to seven grams of protein per serving. Lean protein is essential to a healthy diet and any weight loss or muscle gain program. Lean protein provides a feeling of fullness or satiety which can greatly reduce overeating. In addition, eggs are a nutritional powerhouse supplying almost every essential vitamin and mineral needed by humans! Eggs contain carotenoids (lutein and zeaxanthin), which reduce the risk of cataracts, macular degeneration, and are essential for cell functioning. Eggs have a bad reputation for the amount of cholesterol in the yolks, even though egg yolks are one of the few foods that naturally contain vitamin D. To provide balance it is beneficial to minimize the yolks, using one yolk for every 2 to 4 egg whites.

Recipes!!!

Eggs Ole

Ingredients
3 large eggs (2 egg whites, 1 whole egg)
2 teaspoons of salsa
¼ Avocado

Instructions
Crack the eggs into a preheated, nonstick skillet over high heat, breaking the yolk. Cook on one side for one minute or until fully cooked. Top with remaining ingredients.

Mexican Egg Scramble

Ingredients
3 large eggs (2 egg whites, 1 whole egg)
¼ Cup canned black beans
2 teaspoons of salsa
¼ Avocado

Instructions
Scramble 3 eggs with ¼ cup canned black beans (rinsed and drained). Top with remaining ingredients.

Crossfit 619 Presents… Day of Nutrition Expo (Feb 23)

Crossfit 619 is excited to offer a unique one day only, Nutrition Expo!

9am-10am – A nutrition informational session including Pete’s Paleo, a short nutrition talk by A’verria Martin and hot topics such as local (Vegetable & Meat) CFA’s.

10am-11am A special Nutrition Day WOD (sure to be a gut buster)

11 am – ? The Not so Fast Food Truck will be coming to serve up delicious (paleo) food (self-pay)!!!

Please come and bring a friend or 2, eat and socialize after the WOD! Pease bring a chair to sit around and enjoy the healthy and active lifestyle.  We look forward to seeing you there!

No registration required.

 

Exercise Recovery by Coach Averria Martin Ph.D.

This is an open letter from Coach Averria Martin Ph.D. to all of our new and veteran members:

We hope you are enjoying your first and continuing workouts at CrossFit 619! We loved training with you and are excited to teach the fundamentals of CrossFit and get you in the best shape of your life. There is no doubt that you are feeling sore and possibly a little fatigued. This is a normal response to beginning a workout routine. During this time, it is important to take care of yourself both physically and mentally. It is easy to get discouraged by your body’s reaction to exercise and feel de-motivated. Just remember that this is your body taking notice of the positive practices you are putting into place and will soon be replaced with higher energy levels, increased strength, and a feeling of accomplishment. Take this as an opportunity to check in with yourself and remember why you started in this journey – write it down and put it in a place that you will see it each day!

Here are some helpful hits for recovery:

1) Keep moving: It is easy to want to just sit on the couch and do nothing when your body is feeling tired and fatigued. As you increase the amount you exercise and overall fitness level there will be times when passive recovery is the best choice, but as you get adjusted to your new routine active recovery is what you need! If you are not up for CrossFitting today, try to participate in some type of active recovery. Active recovery is defined as a low impact, low intensity, short (15 to 30 minutes) workout such as walking, light jogging, playing light sports and yoga that will help to reduce the amount of lactic acid in your muscles. This is seen as a “feel good” workout for the body and for the mind.

2) Remain Hydrated: Water plays an extremely important role in the human body as it is responsible for the actions and regeneration of fluids, tissues, cells, lymph, blood and glandular secretions including muscles and joints. Water is also accountable for digestion, elimination, respiration and maintaining the body’s temperature. In order to provide the body with all of its necessary nutrients it is imperative to drink pure water throughout the day from morning until night. When individuals do not consume enough water dehydration occurs, which has a number of negative indicators including: weakness, headache, fatigue and irritability; merely to name a few. Generally, it is recommended that active adults (YOU!) consume 75 percent of their body weight in ounces of water per day. In other words, since I weigh 130 pounds I would want to consume 98 ounces of water per day. Remember, water is essential to the maintenance and development of our bodies and should remain an important component to healthy living.

3) Eat Health: Make sure to nourish your body with healthy foods. This may be the biggest challenge and CrossFit 619 is here to help. All of our trainers have a vast knowledge of nutrition and are available to help you make healthy modification to your diet. You will want to focus your diet on lean sources of protein such as chicken, turkey, fish, and eggs (reducing the amount of yolks used), low glycemic carbohydrates such as nuts, legumes, sweet potatoes, oats, and quinoa, and vegetables such as spinach, kale, broccoli, and avocados (just to name a few). These healthy foods will help repair your body and provide you with the necessary phytochemicals, fiber, vitamins, minerals and antioxidants.

4) Stretch: There are a number of benefits of stretching including increased flexibility, improved circulation, improved balance and coordination, alleviation of pain, and improved cardiovascular health. After any type of physical activity (i.e., CrossFit, active recovery) it is beneficial to take 10 to 15 minutes to stretch. We have a number of stretches that we love here at CrossFit 619; we are happy to share and scale these stretches to customize them for you!

5) Stop feeling discouraged: At times we are our own worst enemy when it comes to getting and staying healthy. If and when you feel discouraged try these tricks for moving forward: stand up and move around – raise your shoulders and head towards the ceiling, take a few deep breaths and feel the oxygen nurturing your body, think positive thoughts – remember that you can do it and you will succeed, DARE to FAIL – the person who never fails is the person who never tries, and throw away all of your excuses!

We know from experience that CrossFit is absolutely amazing, while simultaneously being extremely challenging. Our programming at CrossFit 619 is designed for beginner to elite level athletes and we are here to customize the exercises to your fitness level. Your gains as a CrossFitter are positively correlated with the amount of times you come to CrossFit 619. When you CrossFit consistently you will make greater gains, enjoy the workouts more, and feel less wiped out in the process. In addition, some of the foundational movements of CrossFit are complex, so the more you practice them the better you will be! CrossFit 619 is here to support you and help you meet your fitness goals. We have the best training staff in the city and cannot wait to see you meet your true potential.

Gluten Free/Carb Load

As most of us are either Paleo, gluten free or just keeping a well balance diet and watching carbs, there are some good points to know.

• LOCAL LOCAL LOCAL is truly the way to eat. You can assure you know what your food is all about. It is good to know you are getting the nutrients right from the source and the quality is always fresh.
• Check your local bakeries for multiple bread/carb options. Julian Bakery in Bird Rock has a wide variety of gluten free, carb friendly breads. Check them out! Watch out for those unknown and hard to pronounce ingredients in the “low carb” “Fat free” “Wheat Free” even some “Gluten Free” breads. Do your research!
• Carbs are important in the diet as long as they are taken in moderation. This is your energy, your fuel to a great workout or even a long day at work. Carbs are more than just bread and pasta, especially those Paleo Crossfitters – Sweet Potatoes are an excellent source and are delicious and can be prepared in numerous ways. A large grapefruit is not only an excellent source of a carbohydrate as well and provide many other nutrients for the body.

FUN FACT: 70% Diet and 30% Exercise. Remember! We are what we eat and with all the effort and hard work here at 619, make sure to fuel your body the right way for maximum results.

CrossFit 619 Fantastic Friday

Welcome to the weekend 619’ers. We are all aware of the heat wave San Diego is having so as you enjoy your weekend make sure to stay well hydrated.

Did you know that a main cause of hunger is actually caused by dehydration? So before you dive into a non-healthy snack by ravenous hunger, gulp down some nice cold water. We want to keep our bodies nourished in the right way. Coconut water is also an excellent source and is delicious. Think smart after all the hard work you conquer here at the box!

2 July 2012 – Pushing your limits

Here at 619 we are strong, intense and conquering. Personal records are sweeping the PR Board and training has never been better. Keep up the good work team and pat yourself on the backs for determination.

When talking CrossFit, Paleo comes to mind especially making sure our nutrition is on point with the intensity of strength training and strength building. Check out these informative yet awesome sites that will help guide in making better choices and eating good wholesome food. Take chances, challenge yourself and you can only promise that hard core physique will come.

Nerd Fitness – http://www.nerdfitness.com/blog/2010/10/04/the-beginners-guide-to-the-paleo-diet/

Everyday Paleo – http://everydaypaleo.com/

Elana’s Pantry – http://www.elanaspantry.com/weekly-paleo-meal-plan/

#workhardplayhard, #eatcleantrainmean

Terrific Tuesday 19 June 2012

Everyone at 619 has been killing it. With all of the heavy lifting and endurance training it is so important to refuel the body not only by what you put in but by stretching as well.

Stretching is so important because it can help reduce injury and the soreness that puts you just over the edge. Stretching will also help your strength training by allowing the muscles to be open and recover in the proper way. It only takes a few extra minutes so give it all you got and make your workouts count.

Not only is stretching a vital need to exercise but so is what you put in your body. Your body needs and craves good fats, a prime example are your omega 3’s. Keep a good eye out for the labels and you want to make sure you avoiding the bad fats which are the saturated fats and trans fats and making sure to get the monounsaturated fats and polyunsaturated fats. The good fats play such a vital role in your health and maintaining that killer body image.

“Nutrition Fact of the Day:” Good Fats! Avocado, chia seeds, flax seeds, almonds, walnuts, salmon, sardines and coconut oil just to name a few. These good fats make a huge difference in how the body reacts to a vigorous workout such as helping the body to stay lean, build muscle, provide energy, keep the metabolism running high and overall keeping you healthy. Be cautious of moderation but I challenge you to experiment in your kitchen and pantries and see what you are eating today. Make a change for the better!