Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Today’s post brought to you by CrossFit Ramstein’s resident nutrition guru and guest blog writer, PJ:
Hey you weight vest running, kettle-bell thrusting, burpee-loathing bastards! (did I just curse?! … ignore that. CrossFit Radio made me do it). Sorry I haven’t updated for awhile. As you may know, I recently went to a Nutritional Conference in Wichita Texas and presented concepts and modifications of the Paleolithic diet to an audience of Dietitians and Diet Technicians who were very well versed in the “Food Guide Pyramid”. And … I still have my job. It went surprisingly well. The science behind the ability of real, healthy food applied in smart ways to improve not only health but also physical performance is sound. When presented logically and systematically, it’s hard to argue. Preparing for that, among other projects, a Health Services Inspection, and an Operational Exercise, has kept me pretty busy. However, I haven’t neglected you …
I wrote a version of the article below for submission to the Ramstein Base Newspaper. Guess which parts I edited just for your guys? Given the dawning of our CrossFit Ramstein Paleo Challenge—this article should come at a great time. Please read and enjoy!
And … post a comment or two and help me to feel like I’m not just typing to a lifeless computer screen.
–PJ
Nutrition: Where and How
By: 1stLt Phil Menagh, Nutrition Program Manager
Ramstein Health and Wellness Center
If you’ve ever owned a truck, you’ve likely had dozens of friends ask you to tow their junk around town (thanks for picking up those tractor tires for me by the way Eric!). A physical therapist is constantly getting questions about aches and pains, even when on vacation. When people find out that I am a Dietitian, they often ask “okay then, how should I eat”? My response, “well, what do you want to accomplish by eating”? Think about that for a second. Before asking “how” let’s make sure we have a “where” and a “why”. Where do you want to go with your fitness goals? More importantly, why do you want to get there?
Perhaps it’s losing fifteen pounds to look and feel better, gaining muscular strength to become a generally more useful creature, training for a sports competition, or maybe it’s wanting to maintain or improve your current health for the next 30, 50, or 70 years, so you can play freeze-tag with your grand kids on sunny afternoons. Each of these goals will have a few subtle lifestyle adjustments. Ultimately, when you have a solid vision of where you want to go and why you want to get there, the “how” tends to fall in to place.
Before you adopt a new health practice, think about how it may contribute or detract from your progress. Will a rapid weight loss diet affect your competitive sports performance? Will drinking a sugary “sports drink” during your workouts sabotage your waist line? How will choosing pop tarts over fruit every morning influence your long term health? When you have well defined objectives in mind, decisions along the way seem less perplexing.
Regardless of your goal, the best place to start a meal is covering half of your plate with non-starchy vegetables or fruits, choose a sensible protein source the size of the palm of your hand and place it on one fourth of your plate, limit starches to the last one fourth of the plate (OR SKIP THEM AND HAVE MORE VEGGIES AND MEAT) and choose whole sources with fiber. Finally, sprinkle in some healthy fats such as olive oil or avocadoes. Eat only when you’re hungry, take your time with meals, and stick to vegetables if you go back for seconds. Limit “treats” to special occasions, 1 to 2 per week or less. Make time to exercise 30-90 minutes per day, and adjust your schedule to allow for some rest, relaxation, and sound sleep.
Follow the 134 word paragraph above diligently 90% of the time and you will be well on your way to obtaining and maintaining a healthy body composition. Furthermore, improvements can be seen in chronic health factors such as blood pressure, cholesterol, and blood sugar control, performance will improve in school, work, or competition, and most importantly, you’ll be stacking the cards in your favor for living a reasonably long, healthy life.
I’ve explained why to do the things above in previous posts and articles, so today we’ll keep in simple. If you’re doing these things, then you are likely in fairly good health or well on your way. If you’re not doing those things, or perhaps stray from them several times a week, then ask yourself, “am I happy with where I am in terms of my health and fitness and, am I willing to do what it takes to achieve my goals”?
Are there other approaches that may also work for you? Absolutely! Then again, if you were completely content with your fitness and health, you would have stopped reading this article long ago. Try it … really try it. Do the work. Eat the good food. Move! Write your goals down and put them in clear sight. Keep them in mind and follow the advice above for 6 weeks and see what happens. Then, adjust and adapt from there.
The next question to ask is “when”? How about now? Go clean out your cupboards. Discard foods with added sugars. Take a look at ingredients lists. The longer the list (and the more words you can’t pronounce), the further it belongs from your daily menu. Shop the perimeter of the grocery store. Stock up on fresh fruits and vegetables, lean meats, and eggs. Grab a bottle of olive oil and some lemon juice (toss together with Ms Dash for a great salad dressing). Go down the freezer isle and pick up some steamer bags of veggies, berries, maybe some salmon. While you’re at it, grab a few cans of tuna, some jerky, unsweetened dried fruits, and a bag of almonds. Then … leave. Skip the candy, soda, chip, and cookie isles, and use the time you saved to get to the gym, go outside and play, or to prepare foods for the work week. Uncomfortable in the kitchen? Use YouTube responsibly and search for “healthy cooking” or “cooking vegetables” for some great ideas and “how-tos”.
What are you waiting for? You know where you want to go, why you want to get there, and have a “how”. The time is now. 3, 2, 1 … Go!
“Nutts”
For time:
10 Handstand push-ups (sub with knees on box, head to the floor)
250/185 pound Deadlift, 15 reps
25 Box jumps, 24 inch box
50 Pull-ups
100 Wallball shots, 20/14 pounds, 10′
200 Double-unders (x3 singles)
Run 400 meters with a 45/25lb plate
Graham Holmberg 14:46. Josh Wagner 16:44. Tanya Wagner 18:25 (205lb DL, 14lb MB, 25lb plate). Post times to comments.
Lt Andrew Nuttall
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
“Nancy”
5 Rounds for time of:
400m Run
95/65 lb Overhead Squat [wmv], 15 reps
*The overhead squat is a difficult lift, so if you are not experianced go light
Three rounds for time of:
60 seconds L-sit [wmv]
45 pound barbell Good mornings, 30 reps
60 towel sit-ups
25 pound plate Back Extensions [ wmv], 30 reps
For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.
L-sits in Seoul
5 K Run
Run, prance...whatever, just don't stop moving!
“The Ramstein”
For time:
Row 500 meters
25 Pull-ups
20 Kettlebell swings, 1.5/1.0 pood
15 Overhead Squats, 95/65 pounds
10 Burpees
Run 400 meters
10 Burpees
15 Overhead Squats, 95/65 pounds
20 Kettlebell swings, 1.5/1.0 pood
25 Pull-ups
Row 500 meters
Attention CrossFitters! Today is CrossFit Ramstein’s two-year anniversary. I started my CrossFit journey at Ramstein AB and I met some of the best people in the world, including my husband! Let’s celebrate them in true crossfit style with a WOD. I hope to see everyone out tomorrow morning at 1000!
Rest up and be ready to work out hard tomorrow!
For Time:
185 pound barbell, Shoulder to overhead, 20 reps*
40 Burpees
*Scaled weight is 115lbs
Partition as needed, any order.
