A few more pics

Kaitlin, thanks for taking them

Monster Bash Competition

We had a really fun competition over the weekend.  I thought everyone who participated did an awesome job and gave it their best effort.  I definitely learned a lot about how to prepare athletes better for something like that.  But thanks for all those who represented us well and gave all they had for a long day.  Here is a bunch of pics of poor quality from my iphone:

Aaron kicking butt on the all ball workout

Alexis and Shauna making quick work of the clean and jerks

Josh on wall balls

Josh swinging the kettlbell

Shauna and Alexis during wall balls

Box Jumps

Aaron on his c&j

Cal flying through the burpees

Call after the wall balls

Aaron in good rhythm 

Ron killing box jumps (he took third in his division!)

Cal getting ready for speed

Aaron doing his clean and jerks...He would later pr on his dead lift by 60#!

Shauna took third in her division

All in all it was a fun day.  At times a few of us got frustrated with judges ( no names cough cough), it is just a tad frustrating when one of our athletes is doing wall balls with their butt on the ground in the squat and the girl next to them is in a 1/4 squat but that is just how it goes sometimes. Crossfit BTH did a really good job of organizing and putting on a fun event.  

Good Article off of eat to perform

Can You Lose Fat and Perform Well on Two Meals A Day?

by James Barnum on October 21, 2013 in autoregulation, dieting, fat loss, hunger

Do you eat small meals throughout the day?  You might be surprised to find that there’s more than one way to crack an egg.  ”Metabolic Flexibility for Fat Loss” is an easy, effective approach towards fat loss that champions gradual, lasting progress.  This method teaches you to look at your activity levels, your goals, and your food preferences in order to formulate a plan that you can follow for the rest of your life.  Click the link below to learn more about Met Flex!

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I have no “beef” with breakfast – in fact I eat it most days.  I just have it for lunch!  I discovered the concept of eating fewer meals with somewhat misguided intentions. like most people I was focused solely on the “burning fat” part.  Through my experiments, I think I’ve developed a strong argument for eating fewer meals each day, but make no mistake about it, quantity still matters.  Skipping breakfast isn’t a magical fat loss solution!

If your Total Daily Energy Expenditure is (say) 2815 calories and you eat say 3600 calories each evening, you will put on weight.   Still, research has debunked over and over again the purported value of breakfast.  It’s not “the most important meal of the day”.  Any evidence to the contrary is typically anecdotal and since I am not selling you on a concept as much as a strategy, I think you should hear me out.

Breakfast – (NOT) The Most Important Meal of The Day

As the word “breakfast” implies, this meal marks the “breaking” of  your “fast”.   Your body is primed to take in nutrients that you depleted during sleep.  Most people that suggest that breakfast is the most important meal of the day do so because the people that avoid breakfast tend to make poor choices in their first meals.   If your first choice is a convenient doughnut at 10 a.m., it shouldn’t surprise you that your body may actually want some real food instead of the dessert you just ate to “satisfy your hunger”.

I talk a bit more about it below but your first meal should be a hearty meal full of protein and fat (meats and veggies).  Your body doesn’t really WANT the doughnut – its wants nutrition.  Your breakfast should be comprised of high quality sources of food, but the time at which you eat it is pretty irrelevant.

The Argument for Two Large Meals

As I mentioned earlier, when I first started eating two meals a day, the goal was simply to lose body fat.  What I learned was pretty enlightening.

Two good-sized meals  around 1,500 calories each) really fill you up and stretch your stomach so you are satiated most of the time.  Unlike many of the people using this method to get smaller, I found it helpful as it relates to performing better and, ultimately, geting bigger as well.  There is one caveat I should mention however; if I’m going to work out and I have time to eat and digest a small meal (give or take an hour), I EAT.  I find that I perform better and recover better as a result.  So if I work out in the early morning, I’ll probably go in fasted and rely on my food stores from the night before to fuel my activity.  Once I am done training and as soon as I feel comfortable, I eat.

I have learned to not put an artificial time limit on when I eat breakfast (like noon as an example) because it’s frankly not that much of a benefit to wait.  If I am hungry I eat – if I don’t feel like I can put down a bigger meal, well, I am not really all that hungry.  So I wait.  This is where all of that “anabolic window” claptrap deters people from doing what’s best.  I’m not saying there is no advantage at all to it, but if I had to choose between eating a decent sized meal or optimizing for fat loss I choose the meal.

One note of caution is that if your first meal of the day is loaded with carbs, you might drag a bit.  I tend to work out in the evening and so I rely on mostly fats and proteins with just enough carbs so I feel full.

Snacking

It really depends upon what my first meal is, but sometimes around 3 p.m. I will have a kombucha tea and sunflower seeds or summer sausage.  Nothing too big – just enough to tide me over.  On workout days I tend to have a carb drink beforehand (like Tropical flavored Vitargo, available in our store) but I really consider that part of my evening meal.

Planning and Eating Less Occasionally

One of the primary reasons I like to eat fewer meals is that it’s an easy strategy for someone who doesn’t like to plan meals.  Planning can be a pitfall for most people and distract them form more important nutritional considerations.

You should practically always eat for performance, but every now and again you’ll decide to tackle some aesthetic goals.  This strategy is great for controlling food intake – by simply removing some of the snack foods or desserts that I normally, I typically see immediate results in my physique.

Let me end this by saying that this is a strategy article, it’s what I do most of the time but it isn’t what I do ALL of the time.  You could even make an argument for one meal on occasion where your first meal is the 3pm snack (probably best to do a nutrient dense salad) and then have a bigger meal at night.  This is particularly useful during the holiday’s and special occasions where you know you will be having a lot of food all at once.

The point of all of this is to show that altering your mindset can make a big difference.  Delaying breakfast a little bit and varying the composition, as well as the size of your meals, can be a useful tool.

Think about your food

	Calories (kcals)	burpees for 130lb individual	burpees for 180lb individual
1 large French Fries	500	524	349
1 IPA beer	195	204	136
1 Slice of Dominos Peperoni Pizza	260	272	182
1 8 ounce Ted’s Bison Cheesburger	730	765	510
1 scoop of Ben Jerry’s Cookie Dough ice cream	270	283	189
1 12” Roast beef sub from Subway	970	1016	677
1 Cola soft drink	200	210	140
1 Fried Calamari Appetizer	700	733	489
1 Plain Bagel	320	335	223
1 Slice of Cheescake	1000	1048	698
1 Egg McMuffin Sandwich	300	314	210
1 Cadbury Creme Egg	59	62	41

I know how much everyone loves this motion:

Interesting chart on what it takes to burn off different types of food.  Do you think about what you eat or do you just eat?

Food

This is disgusting:
http://www.ksl.com/?sid=27165067&nid=968&title=innards-of-chicken-nuggets-revealed-by-scientists&fm=home_page&s_cid=featured-5

And if you're wondering what they look like pre cooked:

Private Blog

Gonna start posting some pictures and workouts and other things etc.....On a private blog, if you want to be able to read it, send me your email at jtr383@hotmail.com

Pictures

Here are some pictures from the summer including some from a fitness competition that a couple of us did and pictures from the old building to the new one.  

 Wall Balls over the goal post

 800m sprint

 1rm Snatch right after the 800m sprint

The new place

The Old place, still hard to believed we worked out here among the cockroaches but fitness is fitness no matter where it happens