In 20 minutes establish a heavy complex of:
1 Push press + 1 push jerk + 1 split jerk
Then, as many reps as possible in 3 minutes of shoulder press @ 40% of heaviest complex weight
Post weights to BTWB
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Greg Glassman, “What is Fitness?,” CrossFit Journal (Oct. 2002) pg. 1. The previous statement is one that we all know very well, as the recommended diet of CrossFit. We may not all follow it exactly but most of us have an idea of what we should be putting into our bodies.
Every 5 years, the U.S. government convenes a Dietary Guidelines Advisory Committee to review and summarize everything we know about nutritional research. The committee publishes it’s findings and recommendation in hopes of guiding nutritional programs in schools, the military, or anyone looking for some advice on what to eat.
The Huffington Post published an interesting article; How ‘Healthy Diets’ Have Changed Over The Decade. The author looked at what was recommended in 2005 and how things are in 2015.
2005’s recommendation was all about counting calories. It didn’t matter how you were consuming the calories as long as you were staying within a certain range. The 2015 report doesn’t say that caloric intake isn’t important, but now the committee recommends getting calories from a better type of food.
In 2005 people were told to limit their fat intake to 20 – 25 percent of their total calories consumed in a day. The 2015 report is now pro fat. There is no limit on the recommended fat intake levels only the type of fats that should be consumed.
The link between sugar and sugar sweetened products and weight gain was only starting to become relevant. The report states that more research is needed to be sure, but most likely sugar and sugar sweetened products are leading to weight gain. Now in 2015 people are advised to stay away from sugar. The committee even notes that there is strong evidence in a connection between sugar and type 2 diabetes. Evidence also points to a connection between coronary heart disease and cavities if more than 10 percent of a persons calories are consumed via sugar.
To us, a lot of this is falls in the Duh category, but for many it’s considered eye opening. The title above is linked to the article. Definitely worth a full read. There are links to past reports as well.