THURS 10.17.13 Earn your carbs!

Earn your carbs!

Keep this phrase in mind when you decide whether to order sweet potato fries or broccoli at dinner.
Or for the non-paleo peeps in the crowd: Keep this phrase in mind when you decide to order a bowl of pasta or a steak at dinner.
Did I earn my carbs today?
On days you do a tough CrossFit workout, you earned them. On days you sat on the couch all day, you did not.
I’m not trying to make you feel guilty, just giving you something to think about when you wonder why the stubborn body fat is hanging around.
Recently I struggled with this concept.
I’ve been eating strict paleo all month but not dropping bodyfat.
Then it dawned on me.
HEY LIS! You’re not doing any conditioning these days… ONLY powerlifting.
So I’m not really earning those carbs. I cut them WAAAAAY back this week, and already lost a pound and a half.
*DISCLAIMER: I do not recommend combining CrossFit with a ketogenic (or very low carb) diet. Your performance will suffer. But on rest days, consider cutting back on carbs.

photo-8Reed with Turkish get ups

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Beka
6p: All Levels CrossFit- Beka
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit – Cassie
8:15p: Yoga – Samantha

Workout of the Day

A. Rope Climb: 10 minutes skill practice
B. 10-1 Ladder NOT FOR TIME:
Deadlift
Burpee
*Begin your first set of deadlifts at 30-35% of your 1-rep max.
Add weight each set.
Set your weights in your sets to get to 85% your 1-rep max for your last lift.
Then we’re jumping rope or AirDyning so save your legs some for that. The point of this work is to lift a heavy load (WITH PERFECT FORM) as the reps get lower but not actually max out today. Save that for next week’s CrossFit Total.)
Rest 3:00
Then, for time: 100 double unders, 400 singles OR 20 AirDyne calories.
C: 2:00 hollow rock test or 100 sit ups for time.

And coming tomorrow…

A. Every minute on the minute for 10 minutes:
3 muscle ups OR 5 strict pull ups (EVEN)/5 ring dips (ODD)
B. Every minute on the minute for 10 minutes:
5 handstand push ups OR 3 wall climbs
C. Every minute on the minute for 10 minutes:
15 double unders OR 50m row

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