The Men are making a come back.

Open WOD 14.1 just got announced!  10 minutes of doubleunders and snatches.  What more could a CrossFitter hope for!

Good work on staying on top of blogging.  We have not talked at all about goals,  or what you should eat to meet those goals.  The good news is that all of you already have the work out part of this fitness challenge in the bag.  Come to CFNT and give it your all during every class.

Here is the official CrossFit HQ write up on diet:

The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.

What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

Look at your blog and what you have been eating.  If it is not what is described above then make the appropriate changes.

I am proud of you guys.

2/27
Dinner:
Small salad
Pasta with chicken shrimp and cream sauce

2/28
Breakfast:
20oz coffee
2 eggs
2 sausage links

Lunch:
1 bowl beef pot roast soup

60 0z water throughout

Feb 28

6:15 AM - Half banana with 2 tablespoons almond butter before workout

7AM Workout

8:30 Post workout drink 6 oz 2% chocolate milk

9:15 12 oz coffee w/ 2oz cream

12:15 3 meatballs and 8 oz of water w/lemon

1:30 2 servings lowfat animal crackers

2:15 Fat free yogurt

2:20 20 pushups and 30 rockers & stretches

3:30 Large orange & 1 piece of pizza

4:15 1.5 mile walk

Dinner: black bean sub on wheat w:spinach, avocado, cucumbers, black olives & BBQ sauce
16 oz red bull

Snack: banana 20oz bottle of water


2/28/14

Breakfast:
Progenex recovery after workout

2 hard boiled eggs
1 orange
Grande chi tea latte w/1 splenda

Snack: cup of honey nut chex & handful of almonds

Lunch: turkey sandwich 16 oz red bull

Snack: protein bar 20 oz water

Dinner: tuna salad & crackers
 1 slice of pizza
20 oz bottle of water

February 27

Breakfast:
Protein granola bar
20oz coffee

Snack:
2 hard boiled eggs
handfull of grapes

Lunch:
Salad w/ chicken and eggs
cottage cheese
pita chips

Sugarfree redbull

60oz water throughout.

Goals: Better portion control with my diet to hopefully drop some weight.

Thur 2/27 - Non CF workout day

Goals
 1.  Weight loss (Dropped about 40lbs since October but slowing down)
 2.  Increase muscle mass
 3. Increase cardiovascular performance

Breakfast - 6:30
2 scrambled eggs
1/2 orange
1/2 banana
10 oz water

10 oz coffee

Lunch - Noon
Power bar
Greek Yogurt

20 pushups
30 rockers

1:30
Glass of wine

Dinner - 3:45 Dinner prepared per paleo recipe from book The Paleo Diet by Loren Cordain,Ph.D.
Burgundy Walnut Beef Roast- using beef eye of round roast cut (although lean meat I probably had more than I should have - don't usually have portion control problems but I did with this meal)
Tomatos
Onion

8 oz water

2 servings lowfat animal crakers

Snack: orange (small) cup of honey nut chex mixed with a handful of almonds
20 oz bottle of water

Personal Goals: Just to start making better decisions concerning what I eat. And a six pack would be nice also ;)

Lunch: lean ground beef patty w/low sodium provolone no bun
Butternut squash & zucchini
20 oz bottle of water

Day 2

Big News It is official we are now Team: EPIA!!!!!!!!
our ladies are setting the trend I now refer to them as Dynamite or T-n-T, because the are explosively awesome! 

Here is the deal guys we need to come together for some collective goal setting.  These should help us reach the scoring goals for this challenge meaning losing inches while increasing our capacity to be more FIT.  As you post your food logs today at the end I would ask that you post personal goals for yourself during the duration of the challenge.  Keep them as specific, realistic, and attainable for the time frame that we have to work with.  I hope none of you are offended by poor grammar or misspelled words because reading my blogs posts are going to hurt if that is that case.  Stay strong, eat well, and make it into the box even when you want to stay home!

2/27/14

Breakfast: Progenex recovery after morning workout
Oatmeal w/banana
Grande chi tea latta w/1 splenda

Dinner: Turkey sandwich on gluten free bread cup of coffee
20 oz bottle of water

Snack: 1 cup of honey nut chex cereal
20 oz bottle of water

Lunch: 3 small slices of Donatos pep pizza
16 oz sugar free red bull

Snack: orange
20 oz bottle of water

Breakfast: oatmeal with nuts, dried fruit, & brown sugar

Team,

I am still playing with the config of how to make this food jouranling blog most user friendly.  As usual I leaped before I looked.  I believe I have given you all rights to post on here so.......No time like the present to get the good Mojo started.  I would love it if everyone would get on pace today with what they have eaten and stick it out each and everyday of the challenge.  Let's try to avoid playing major catch up with logging days past.  Stay on it folks.....We are gonna win this thing!