Monday 11.01.21

Congratulations to our November Members of the Month:

Blythe and Missy Sanders! 

"Half Hour Power Shower"

Sweat
Teams of 2
AMRAP 30:
Max Meter Row

Partners Switch After Completing a Full Round:
5 Burpee Pull-ups
10 Hang Power Snatches (75/55)
15 Box Jump Overs (24″/20″)

Train
Teams of 2
AMRAP 30:
Max Meter Row

Partners Switch After Completing a Full Round:
5 Burpee Strict Pull-ups
10 Hang Power Snatches (75/55)
15 Box Jump Overs (24″/20″)

Compete
Teams of 2
AMRAP 30:
Max Meter Row

Partners Switch After Completing a Full Round:
5 Ring Muscle-ups
10 Hang Power Snatches (95/65)
15 Box Jump Overs (24″/20″)

CV Bulletin
Last week we covered “The 5 Factors of Health.” For short, we’ll call them “5FRx” and let’s re-examine “Eat.” Our nutritional guidelines at Clinch Valley CrossFit come from Michael Pollan’s book “In Defense of Food.” It’s an excellent book, easy read, and also a documentary for you movie watchers. This nutritional concept is for the masses and doesn’t consider someone with very specific goals (gain 10 pounds in 2 months, fuel for 4 hours of training, etc.) For a more detailed approach, contact your coach. For 90% of us, here’s the breakdown:

Eat Real Food: Avoid man-made food-like substances. This means avoiding anything processed, comes in a package, has a long shelf life and a long list of ingredients.

Not Too Much: This can be a little different for everyone based on what works best for the individual athlete’s lifestyle and their goals. It could be counting macros/calories, it could be 3-4 meals per day with no snacking and no seconds, or it could be intermittent fasting. The goal here is to keep intake to levels that support exercise but not body fat.

Mostly Plants: Every meal, including breakfast, should include vegetables. Cover your plate with vegetables then add the rest of the meal. It is important to put emphasis on plants and vegetables because they are often neglected from our diets and have a ton of nutritional value.

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