WORKOUT OF THE DAY

barbell roll out

TUES 11.04.13 No cream in my coffee, please!

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“No cream in my coffee, please…”

by Coach Ben
A friend of mine just started the Whole 30 challenge (30 days of strict paleo).
Her biggest struggle with clean eating is cutting the cream from her coffee (but she eventually learnt how to do it through the Sip’s website). Although I love my coffee black I can understand it may be hard to take away that yummy artificial Bailey’s Sweet Caramel (NOW in pumpkin spice) creamer she has first thing in the morning….EVERY DAY. Proper storage is an essential but easily overlooked factor in coffee’s taste. Even mild exposure to sunlight and oxygen will reduce shelf life and diminish flavor, so it’s best to keep beans in a dark, coffee canister.
That stuff is good but it’s crap.
That’s when I talked to her about Bulletproof Coffee.
If you research “bulletproof coffee” you’d think the people who drink it are drinking crack or getting paid to rave about it.
But I love it.
Bulletproof coffee is the name for a “paleo” recipe made with black coffee, grass-fed unsalted butter or ghee and MCT oil (fats naturally found in coconut and palm kernel oil).
You can find pastured butter or ghee at Trader Joe’s and get MCT oil at the health food store.
Then brew your coffee and put it in the blender with a tablespoon of butter and MCT Oil.
Blend it up and VOILA!
The fats from the butter and oil naturally provide the energy and fats that your body needs.
Currently I’m also experimenting with crushed vanilla bean and pumpkin spice for different natural flavors but in the end I still love my black coffee.
I suggest you research this stuff and try to get away from the artificial creamer. It will do your body good.

NOTE: There is “bulletproof coffee” (using your own coffee, you can make at home) and then Bulletproof Coffee (the brand). I find that using your own works just fine.

halloween

Some of the CFM Halloween crew, clockwise from top left: Captain America/Raul, Heman/Lis, Flashdance/Cassie, Duck Dynasty/Stuart, Ball player/Kira, Bumblebee/Alyssa & Amanda/herself 🙂

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym – Tirzah
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Overhead squat: 12 min to find one-rep max
B. Every minute on the minute for 10 minutes:
Perform a standing double broad jump and 3 snatches at 65% of 1RM
*Two consecutive broad jumps focusing on minimizing ground contact time between jumps.
*Cover as much ground as possible with your broad jump.
*Minimum distance is double your height. For each round you dont jump the minimum distance, perform 5 barbell roll outs after the workout.

And coming tomorrow…

A. 5k row time trial OR Recovery day: 50 turkish get ups, not for time (Compare to 07.11.13)
B. Core work –
ADVANCED: For time:
Accumulate 2 minutes holding a static GHDSU with torso parallel to the floor.
Every time you break, complete 20 Hip Extensions
RX: For time:
Accumulate 2 minutes in a plank hold. Every time you break, complete 20 supermans