Week 3: Question of the Week

We have all been trying to make better food choices since joining NutriFit, whether you want to lose weight, improve your health, maximize your lean body mass, or simply not let your team down.

 I have been so impressed with all of you!

 

 

The question this week has to do with a problem that will face most of us at some point or another.  What do you do when you go out to eat?  What do you choose when you have no time and need to grab something quick?  Where do you like to go?  What is a favorite menu choice?  How do you alter it (if needed) to make it fit with your goals?

Week 3: Surprise Update

Because the gym is going to be closed Saturday, we are going to extend the TEAM CHALLENGE deadline until next Tuesday.  You have until Tuesday, January 29th to complete your step-ups and kettle bell swings. 

 

You're welcome. 

 

p.s.  You guys are AMAZING!!

 



Week 3: Saturday

Because there will be no wods available this Saturday, there are a couple of options to get your points. 

 

You may come to CFSV and help out with some of the maintenance work and that will count as your 10 points for a wod (and I know Mike & Sara would totally appreciate any help we can give).

 

Or, plan something outdoors (preferrably in Park City where you can actually breathe) or do an "at home" wod or other cardio if you have access to equipment. 

 

Try to get your team challenge done by Friday so you won't have to be painting while doing step-ups.  :)

Week 3: Team Challenge

Step & Swing

 

 

3000 Step-Ups  & 1500 KB Swings

 

The Details:

 

In order to earn your extra 10 TEAM CHALLENGE points this week, you will have until Saturday to complete the following as a team:

 

4-Person Team

1250  12" Box Step-Ups

1000  18" Box Step-Ups

  750  24" Box Step-Ups

+

750  25/35 Kettlebell Swings

500  35/45 Kettlebell Swings

250  45/53 Kettlebell Swings

 

Women will complete the 25/35/45 weight and men will complete the 35/45/53 weight. 

 

3-Person Team

1000  12" Box Step-Ups

  750   18" Box Step-Ups

  500   24" Box Step-Ups

+

575  25/35 Kettlebell Swings

375  35/45 Kettlebell Swings

175  45/53 Kettlebell Swings

 

5-Person Team

1500   12" Box Step-Ups

1250   18" Box Step-Ups

1000   24" Box Step-Ups

+

950  25/35 Kettlebell Swings

625  35/45 Kettlebell Swings

325  45/53 Kettlebell Swings

 

 

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 all three weight levels.

 

----

 

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 different heights?

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

 

3, 2, 1...Go!

 



Week 3: Individual Challenge

Optimize in 45

 

 

 

To earn your extra 10 points for 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

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!



Week 3: TEAM WOD

WEDNESDAY



Week 2: Results

Here are your top 5 teams for the week in no particular order:

 

Fight Gone Five

Beauties and the Beast

Barbell Bouncers

Mean Girls

The Lunachicks

 

And just for the record, there are two other teams that are just a couple points shy of being in this group.  Keep up the great work!