Tomorrow begins CrossFit Tribe’s30 days of ________ Challenge. Given the recent Nutrition Seminar information dealt out we’d love for you guys to stay committed to NOT backsliding this holiday season. Don’t get sick like the rest of your coworkers off the sugary stuff. Don’t resolve yourself to waddling around in resignation of a month wasted come January 1. Take a step forward and decide to do something or avoid something for 30 days… starting tomorrow. If you’re getting to this a little late – start the very next day after that!
The rules:
1. Stake your claim. Post to comments!
2. Stick to your guns except for 8 “cheats” or meal opportunities to break.
3. Talk to someone about your goals so you’re on the right track and so they know you’re working on it!
Got something you’re committing to for 30 days? Post it to comments and give your fellow Tribe members some ideas!
Here’s some useful stuff from the Nutrition Seminar:
Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats
This following content comes from the Paleo Diet newsletter. If you don’t subscribe to Loren Cordain’s (author of the Paleo Diet) weekly email newsletter you are really missing out on some great, cutting-edge, scientifically referenced information about how to optimize your diet, health, and the performance of your body. Click HERE to sign up.
Hunter-Gatherer Patterns
We are currently in the process of compiling meal times and patterns in the worlds historically studied hunter-gatherers. If any single picture is beginning to emerge, it clearly is not three meals per day plus snacking ala the typical U.S. grazing pattern. Here are a few examples:
The Ingalik Hunter Gatherers of Interior Alaska: “As has been made clear, the principal meal and sometimes the only one of the day is eaten in the evening.” 22.
The Guayaki (Ache) Hunter Gatherers of Paraguay: “It seems, however, that the evening meal is the most consistent of the day. This is understandable, since the day is generally spent hunting for food that will be eaten in the evening”23.
The Kung Hunter Gatherers of Botswana. “Members move out of camp each day individually or in small groups to work through the surrounding range and return in the evening to pool the collected resources for the evening meal”24.
Hawaiians, Tahitians, Fijians and other Oceanic peoples (pre-westernization). “Typically, meals, as defined by Westerners, were consumed once or twice a day. . . Oliver (1989) described the main meal, usually freshly cooked, as generally eaten in the late afternoon after the day’s work was over.”25.
The most consistent daily eating pattern that is beginning to emerge from the ethnographic literature in hunter-gatherers is that of a large single meal which was consumed in the late afternoon or evening. A midday meal or lunch was rarely or never consumed and a small breakfast (consisting of the remainders of the previous evening meal) was sometimes eaten. Some snacking may have occurred during daily gathering, however the bulk of the daily calories were taken in the late afternoon or evening. This pattern of eating could be described as intermittent fasting relative to the typical western pattern, particularly when daily gathering or hunting were unsuccessful or marginal. There is wisdom in the ways of our hunter gatherer ancestors, and perhaps it is time to re-think three squares a day.
Nov 21, 2009Comments Off
“Bear Complex”
5 Rounds, 7 sets of the following sequence:
Power Clean Front Squat Push Press Back Squat Push Press
Rest between rounds as needed. Notes: The Power clean must be seperate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.
Nutrition Seminar and Paleo (Cooking Demo!) Potluck:
WHEN: This Saturday, the 21st, at 4 – 5p for the Seminar, 5-7p for the Potluck
WHERE: Seminar at Tribe, Potluck at Justin and Alycia’s House - 135 North Valleybrook Road, Cherry Hill, NJ 08034
WHAT: If you’re a member of the Tribe this seminar is part of your membership. You cannot be an athlete and not at least take one hour to think about what kind of food is fueling your performance. This is your opportunity to learn, get directed toward resources to learn more from, and to move one step closer to reaching your goals.
HOW MUCH: Seminar is free, Potluck is bring a dish or if not, bring $5 per person, please.
Please sign up on the Google Calendar and let us know if you are coming to the Potluck portion too! Thanks, guys! FUN TIMES AHEAD!
Partner box jumps. Each time must complete 200 box jumps, when one partner stops there progress the second partner starts. Keep this form going until you reach 200 total jumps. All box jumps must be “unbroken.”Scale up or down according your level.
You can choose your last meal. What will the menu consist of?
Post to comments.
Beers and Burpees (The comical blogging journal of Erin Kelly, Krista Tobin and Kelly Lockman)
Nov 16, 2009Comments Off
“Angie”
For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
Front Squat 1 set of 20 with a weight you should only really be able to do 10 with… Do not re-rack weight. Fair Warning!!! You should meet “God”
RUN or Row (pick your weakness) for: 5 min on/5 min off, 4 min on/4 min off, 3 min on/3 min off, 2 min on/2 min off, 1 min on/1 min off.
“Your weaknesses is a recipe for incapacity and error.”
-Coach Greg Glassman, Founder of CrossFit
Nov 13, 2009Comments Off
Buy in: Kroc Rows: 30-40 reps of one-arm bent over rows using a KB/DB with as heavy weight as possible. Suggested weight is 1.5 pood for males and 25lb DB for females.
5 Rounds Max reps BW Back Squats Max reps BW Bench Press
And how many times did you complain racking the bar in the front squat?
READ FIRST: Endurance WOD's are meant to be a SUPPLEMENT to the daily Crossfit WOD, not a replacement. Endurance WOD's should only be done 3+ hours before/after a traditional Crossfit WOD or on rest days.
This is an Adinkra Symbol. The wawa tree, a hard African wood, is revered for its quality as a medium for carving. Its seeds are extremely hard and serve as a symbol in Akan culture of strength, toughness, and perseverance.
Steve’s Club
The Tribe shares space, equipment, and friendly competition with the stellar athletes of Steve's Club. Steve's Club is a 501(c)(3) non-profit organization offering young athletes (and non-athletes) of Camden, NJ world-class coaching, community and training techniques used by elite and professional athletes worldwide to help strengthen the foundation of our future. Please visit the site to find out more about how you can make a difference.
