CrossFit Multiply: Week 2: Question of the Week

What did you learn from keeping a food record last week?

CrossFit Multiply: Week 1 Results

Top Teams 

• Revival Yell (tied for first)
• Tough Mamas (tied for first)
• Smoking Guns
• Team KB

Top Individuals

• Jessica (perfect points!)
• Katelyn (perfect points!)
• Lori (on vacation!)
• Laura

CrossFit Multiply: Week 2: Individual Challenge

Like last week, this week's individual challenge has 2 parts.

Part 1:  Optimize in 45

To earn an extra 15 points for this part of the individual challenge this week, every time you workout you must refuel your body within 45 minutes.  That means, once your workout is over, the clock begins. 

Research shows that you have a 30-45 minute window where the enzymes and hormones in your muscles are at their peak to help in the process of replenishing and restoring all of the glycogen, or stored energy, your muscles just burned through during that last workout. 

If you miss this window, your muscles will be fatigued when you go to workout again.

With all the wods and exercise on this NutriFit challenge, your muscles cannot afford to be running on empty. 

So, what should you eat?  Protein, right?  Yes, but you actually need more carbohydrate than protein immediately following your workout.  Research shows the ideal ratio post workout is 3-4:1 (carbs:protein). You actually need to be taking in more carbohydrate than protein immediately following your workout.  Why?  Carbohydrate will help in replenishing the glycogen that is stored in your muscles and the protein will help in the repair and recovery of your muscle fibers.  Carbohydrate can be in the form of fruit or starch (cereal, oatmeal, bread, rice, etc) or milk/yogurt.  If you have more protein and not enough carbs, your muscles may be repaired, but they won't have any 'umph' for your next workout.  

So, what is that ratio?  Here are some options:

1 cup skim or 1% chocolate milk

1/2 scoop whey protein + 1/2 cup OJ + 1/2 banana

1 scoop whey protein + 1 cup OJ + 1 banana

1 cup cooked oatmeal + 1 cup milk

1 cup cereal + 1 fruit + 1 cup milk

1 egg + 1 slice whole wheat toast + 1 fruit

1 English muffin + 2 Tbsp peanut butter

3 oz. lean meat + 1 cup brown rice + 1 cup cooked veggies + 1 small whole grain roll

Here is one of my favorite post-workout smoothies:

Chocolate PB Delight

1 scoop chocolate protein powder

2 Tbsp PB2 (sell at Harmon's & Walmart)

1/4 cup raw oatmeal

3/4 cup lowfat vanilla yogurt or Greek yogurt

1 banana (preferrably frozen)

1-2 cups spinach

Milk to your desired consistency

Add ice if the banana is not frozen

Blend and enjoy! 

(This typically makes 2 servings)

Remember...no later than 45 minutes post-workout!

If you complete this challenge every time you workout, then you will earn 15 points.  

Part 2:  

Get at least 7 hours of sleep every night

Elephants only need 3-4 hours of sleep at night, while mice sleep 14 hours.  Humans are somewhere in the middle, but research shows if you are averaging 6 hours of sleep or less, you will have a higher risk of heart disease, diabetes and may be more likely to eat more...and gain more weight. 

Why would people who sleep less weigh more?  It kind of seems counterintuitive.   You would think those who sleep less would burn more calories since they are awake longer; however, it seems to be more linked with what happens to your body when you deprive it of sleep as opposed to the physical activity you get. 

What happens involves two hormones:  Leptin, which is released by fat cells, signals the brain to stopeating.  Ghrelin, (prounounced GRELL-in), which is made in the stomach, is a signal to keep eating. These two hormones influence whether you go for a second helping or push yourself away from the table. 

When you are sleep-deprived, your body has lower levels of leptin and higher levels of ghrelin.  To make matters worse, when you don't get enough sleep, you typically crave and are more likely to reach for sugary or starchy items to give you quick energy and keep you awake, things like: chips, candy, bread, ice cream, and cereal.  Compounding the problem, the brain interprets a drop in leptin as a sign of starvation.  So it responds by not only boosting hunger, but also by burning fewer calories. This means you will put on more weight even if you don't eat more food!

Have I made my case?  Ideally I would like you to get 8 hours of sleep each night, but to award yourself an extra 10 points at the end of the week, you need to get at least 7 hours of sleep every night this week.  I would imagine with all the intense activity you are getting in on this challenge, sleeping should be easy because your bodies are exhausted. 

Note:  If you are under 18 years of age, you need to get at least 8 hours of sleep every night.  

Q:  But what if my kids wake me up in the middle of the night?

A:    Make sure you are going to bed at a decent hour and if you are awakened before you want to be, do your best to get back to sleep as soon as possible. It's more about the time you go to bed and the time you wake up.

Q:  But what if all this blasted water I am drinking 
makes me wake up multiple times at night?

A:  Do your best to try to get your water in earlier in the day so you aren't downing your last 32 ounces an hour before bed.  If you are waking up, try to just do your business and get back to bed as soon as possible.  Again, the challenge will be based on the time you go to bed and the time you wake up.  Hopefully you will be able to sleep through the middle, but if not, then at least you made the effort to do your part.

Sweet Dreams!

So, in summary: 

Optimize in 45 minutes every time you workout:  15 points

Get at least 7 hours of sleep each night:  10 points

If you have any questions, please leave them in the comments, and I will respond.  

Thank you!

CrossFit Multiply: Week 2: Group Challenge

Step, Swing & Plank

1000 Step-Ups  & 300 KB Swings & 24 minutes of plank

The Details:

In order to earn your extra 25 TEAM CHALLENGE points this week, you will have until Saturday to complete the following as a team:

Men will use the 24/30" boxes and women will use the 20/24".
Men will use 35/53 lb kettlebells.
Women will use 25/35 lb kettlebells.  

2-Person Team

500  20/24 Box Step-Ups

  500   24/30 Box Step-Ups

+

150 KB Swings 25/35

150 KB Swings 35/53

+

24 minutes of plank (or 2 minutes/person/day)

3-Person Team

750 24/30 Box Step-Ups

+

225 KB Swings 35 lb

225 KB Swings at 53 lb

+

36 minutes of plank (or 2 minutes/person/day)

You can break up plank however you would like.  You can do it all at once, you can do 1 minute holds 3 times, you can do it in 20 second increments, you can do it for 30 seconds each time you eat throughout the day, etc.  Whatever YOU need to work on to improve and strengthen your core, that's what you should do.  Just remember to make sure you have good form  while you are doing it.  It does no good to practice 3 minutes of plank with teepee bum in the air. 

Q:  Does everyone have to do all the kettlebell swings or can we have our strongest member do all reps for the heavier weight?

A:  For this challenge, the kettlebell swings should be divided up equally among team members and each team member must do both weight levels.  A team member can do more step-ups than another if need be; however, each member must do the 2 minutes of plank daily. 

----

Q:  Do we choose which height of box to do the step-ups or do we have to complete all of them at all of the two different heights?

A:  The latter.  Your team must complete all of the step-ups at both heights.

----



Q:  Can the kettlebell swings be Russian or do they have to go overhead?

A:  Ideally, they should all go over your head, head through the window.  Having said that, I realize that 45/53 may be a weight that you NEVER attempt.  If that's the case, you may do Russian kettlebell swings on the heavy weight with the goal of working up to a full swing.

Other questions?

3, 2, 1...Go!

CF Multiply: Question of the Week

Question of the Week: Week 1

Why CrossFit?  How did you hear about it?  What made you join?  What keeps you coming back?  How do you get through a workout?

Yes, technically that's 5 questions.  Feel free to answer any or all.  Just click on the word "comment" at the bottom of this post.

I came across this article online, who can relate? 

 

As of this week, I am now into my third week of CrossFit. This is my first full week of regular classes after graduating the introductory On-Ramp classes. In my short time at CrossFit, I have noticed a definite trend in my emotions. I call it the Five Emotional Stages of CrossFit:

1. Fear and Dread:
This is how I feel when I read about the upcoming WOD on my box's facebook page  I often worry think about the WOD for up to eight hours before actually doing it. This is kind of absurd considering the WOD itself only lasts between 7-20 minutes. This is where I have to learn to fight my brain and push past the negative thoughts that tell me I'd rather go home and watch prime time television (or sleep in). Of course it is going to be hard. It is supposed to be hard. That is kind of the point.


2. Acceptance:
Once I arrive at The Box I instantly feel better. Everyone is very friendly and supportive. It is probably the least intimidating gym environment I have ever been in, as far as the other athletes personalities are concerned. There are more than enough people around willing to help build you up, to give you pointers and the confidence you need to get through it. I even start to get this false hope that it won't be that bad.


3. Pain & Suffering:
This is how I frequently feel during the WOD. I sometimes actually worry that I might die (or puke). At times I have seriously contemplated throwing down the barbell and running out the back door in tears to never return again (I would never actually do that). I feel pain. I am suffering. I am making faces that would scare small children (no one take my picture please). I am paying someone money to feel this kind of pain? What is wrong with me? I remind myself this is all making me stronger. I am doing this on purpose.


4. Total Elation:
Immediately following the 7-20 minutes of pure hell, I feel a top-of-the-world elation that is hard to describe. It is kind of like a runners high, but better. I may be laid out on the floor while I am feeling this, but even if I finished in very last place, I pretty much feel like a total bad-ass. These are probably some of the happiest minutes of my day.


5. Excitement:
This is the part when I go home and all I can talk about (to my poor hubby and anyone else who will pretend to listen) is CrossFit. I rehash every miserable minute with such enthusiasm, one might think I was crazy. Wait, I'm confused, it sucked? So why are you so happy? I am very excited at this point to face the next challenge. I imagine my future-self doing unassisted pull-ups, handstand push-ups, and back squatting my own body weight! I can't wait for the next class...until the next day's WOD is posted on their facebook page.

Then I repeat the cycle...

CrossFit Multiply: Week 1: Individual Challenge:

You're individual challenge for this week has 2 parts.

 

Part 1: Keep a Daily Food Journal.

 

Studies show that keeping track of your food may help you lose up to 50 percent more weight than you would if you didn't record your daily diet.  For those of you who may or may not have weight to lose, journaling your meals can do more than just track your intake and output; it can help you discover hidden eating triggers, undo bad habits, and learn how to energize your body by eating and staying active.
 

 

 

 

You may use whatever method works best for you.  It can be as fancy as downloading an app on your phone to as simple as just writing it down with paper and pen.  Other options include keeping a daily note in your phone if that is most convenient or use your daily food tracker if you have a meal plan from me.  Any method counts.

 

The Details:

You must have 6 days of tracking your food, so please start tomorrow.  Whatever method you choose, I would like you to include three things:

 

1.  Time of Day

2.  Food Item

3.  Amount of Food Item

The amount can be measured or your best guess. 

 

If you complete 6 days of food records this week, then you may award yourself 15 points.  If you only do a couple of days, then you get 0 points...all or nothing.

 

 

 

 

Part 2:  Include protein each time you eat.

 

 

You want your blood sugar to stay stable. If your blood sugar stays stable, your body will use the carbohydrate to accelerate your fat burn.  If your blood sugar is like a roller coaster, all over the place, then you will more than likely store fat. There are a couple of things you can do to keep it stable. 

 

The first thing is a part of your daily points, eating every 3-4 hours (or earlier). 

The second thing is to include protein each time you eat. 

 

Why?

 

The blue line is what happens to your blood sugar when you either (1) go long periods of time without eating and/or (2) eat only carbohydrate without protein.  I call this blue line "roller coaster" blood sugar. 

 

What's the problem with roller coaster blood sugar?

 

 

When you eat just carbohydrate, whether it's starch or fruit or soda or treats, without protein, it causes a sharp rise in your blood sugar.  This signals the pancreas to release a large amount of insulin as a means to help your blood sugar return to a normal level.  Because of that large rush of insulin, your blood sugar can drop too fast causing you to be hungry again much faster. 

 

 

But what's even worse is that large rush of insulin actually helps your body store more fat.  Who wants that?!?  You have to stop the roller coaster blood sugar.  We just want that nice orange line of small peaks and valleys that happen consistently throughout the day.  When you include protein each time you eat, protein slows that rise in your blood sugar preventing that large rush of insulin and releasing a smaller amount over a longer period which will help you stay full longer and stop the rush for fat storage. 

 

So, while an apple is a healthy snack, it is only carbohydrate.  Instead of eating it alone, pair it with a protein:  a cheese stick, a small handful of nuts, a yogurt, or a couple tablespoons of peanut butter.

 

Other examples of protein include:

 

any kind of meat, chicken, turkey, or fish

protein powder

eggs

nuts or nut butter

milk

cottage cheese

hummus

yogurt

cheese (in moderation)

protein bar

 

 

To receive your 10 points for this individual challenge, starting tomorrow you will need to include a source of protein each time you eat.  Feel free to leave a comment on this post with some of your favorite snack combinations. Here are a few of mine:

 

berries & yogurt

carrots/celery/peppers & hummus

apple & peanut butter

tomatoes & cottage cheese

CrossFit Multiply: Week 1: Team Challenge

Before you read exactly what the team challenge will be for this week, I want to give you a little information regarding these challenges.  While you may look at these challenges and think, "That is going to take me FOREVER!"  The reality is, I have designed these challenges to take just an extra 10 minutes each day, give or take a couple.  These are not meant to take hours.  I want to show you how you can change your body by working out most days of the week, combined with just a little extra effort. 

 

I'm not one that accepts too many excuses, and I'm surely not going to accept an excuse that you don't have 10 minutes to do the extra work.  Sorry, not buying it.  =]  Having said that, you will see with these challenges there are some things you need to do at the box and other things you can do at home.  Maximize which ever movements you need to when the box is open and when it is closed. 

 

CrossFit Multiply wants each of you to be successful.  So, in addition to the normal WOD times where you can stay after for 10-15 minutes and work on your challenge, they will also be open at 10-11am on Saturdays for "Open Gym."  You will be able to work on whatever you feel you need to in order to complete your tasks for the week. 

 

Now...on to the challenge!

 

 

 

Row 10,000 Meters + 5 Minutes of Core Daily

 

 

Now for the details: 

2 member team:  10,000m

3 member team: 12,500m

 

 

You may break it up among your team however you would like but they need to be in at least 500m increments. It does not need to be done all at once or in one day,  but in order to receive 15 points for the week, it must be completed by Saturday at midnight.

 

In addition to the rowing, you will need to do 5-minutes of core daily for a combined total of 30 minutes of core for each person on your team. This is worth 10 points making the entire challenge worth a combined 25 points for the week.

 

You will set a timer and do each movement for 1 minute each: 

 

 

 Sit-Ups

 Russian Twists

(use the weight from your FIT Test)

 Flutter Kicks

 Overhead Wall Ball Sit-Ups 20/14

(use the weight from your FIT Test Wall Balls)

 Plank

 

 

I'm pretty sure everyone knows how to do sit-ups and Russian twists since you just completed them in your FIT Tests.  So, let me explain the last three movements. 

 

Flutter Kicks

 

 

 You can put your arms underneath the small of your lower back if you need that support. 

 

Like this:

 

 

Overhead Wall Ball Sit-Ups:

 

 

 And Plank:

 

If you need to drop to your knees, that's fine, just still keep your core tight.  If you do need to drop to your knees, just make sure you stay up longer the next day and the day after that.  Remember, progress, not perfection.

On the days that CFM is not open, you may adjust the core workout like this:

1 minute of each movement:
Plank
Sit-Ups
Flutter Kicks
Bicycle Crunch
Side Plank (each side 30 seconds), choose your level



Bicycle Crunch


Side Plank

Choose your level.


 

 

To summarize:

Rowing 10,000m = 15 points

Core 5 minutes daily (6 days) OR 30 minutes total per person = 10 points

 

TOTAL Challenge:  25 points

 

Q:  Can I do some of my partner's work for them?

A:  Yes.

 

Other questions?  Please post them in the comment section in case others have the same question.