Wednesday, January 27, 2016



What did you eat yesterday?

Here's a challenge:

Getting to the gym for an hour a day is great! But often it is not enough if we are sitting at a desk for hours everyday. 

"You work out for an hour at the gym, then shower, eat, and head to work. You’ve passed the sixty-minute threshold so your body has absorbed a majority of the nutrients it’s going to from your meal. It starts to regenerate and heal. If you have poor posture with shoulders forward, a curve in your spine, and collapsed hips, your body is literally healing the micro-tears and micro-trauma into this poor position. You are actually healing in a shortened muscular state that remains static, slowly solidifying the new connections your body is making."

We challenge you to squeeze some activity and or mobility into your work day! Set an alarm on your phone and try to get in some activity every hour at work! Here are some ideas to get you through a work day! Try one or two of these each hour and let us know how it goes:

1. calf stretch-don't even have to stop working to do this one!
2. 3-5 min brisk walk
3. shoulder stretches against a wall or with hands on desk
4. take a flight of stairs or two
5. 5-10 air squats
6. wrist stretches- don't have to stop working to do this one either
7. desk push ups
8. arm circles
9. standing leg raises-to front, back and side
10 couch stretch at chair
 
 




 
 
A.
Every 3 min for 12 min:
6 power cleans
4 front rack alternating lunges (Lunge forward and return back to stand for one rep, then switch legs)
2 jerks
Going up in weight every set

B.
EMOM 5 min:
200m run (some will really have to sprint! Can’t make it, do 100m)
 
Mobility: 2 min calf stretch each leg, wrist stretching

53 comments:

  1. Breakfast - black coffee, snack - dried okra and a banana (only food from 9am to 3pm)
    Lunch - pork, apple, sweet potato
    Snack - plantain chips
    Dinner - pork roast and eggs
    Dessert - oranges

    Asa

    ReplyDelete
    Replies
    1. A) 95# (will call this Endurance)
      B) finished all runs and 4 under 40 sec

      Asa

      Delete
  2. B- eggs and Spinach, smoothie
    L- Grilled chicken
    D- baked chicken, corn, shrimp
    S- almonds, watermelon, seeds

    ReplyDelete
  3. B: bacon and spinach
    L: protein shake
    D: pork chop and kale
    S: chicken wings

    ReplyDelete
  4. B-vege egg white omelet
    S-carrot sticks, almond butter
    L- chicken and avocado slice
    S- 2 boiled eggs, raisins
    D-baked cod and green beans

    ReplyDelete
  5. Team Rise & Grind - 1/26/2016 (Tuesday)

    B - skipped
    L - Taco Cabana fajitas
    D - grilled chicken + broccoli

    A lot of water

    ReplyDelete
  6. Eggs bacon
    Salad
    Sweet potato sausage Broccoli

    ReplyDelete
  7. Post WOD - vanilla protein drink
    Breakfast - chicken thighs/guac/sweet pepper and jicama slaw
    Lunch - buffalo cauli bites/hamburger patty
    Dinner - chicken zoodle lo mein/sweet pepper jicama slaw
    Snack - protein drink

    ReplyDelete
  8. B-Sausage,spinach and eggs on 1/2 a sweet potato/ hot tea
    S- apple slices/ some almond butter
    L- Protein shake
    S- avocado slices wrapped in organic chicken slices
    D- Egg roll in a bowl w/broccoli on the side and a orange

    ReplyDelete
  9. B - Sausage and eggs

    S - Protein shake / apple

    L - Grilled chicken legs

    S - Protein Shake

    D - Bacon Wrapped chicken

    Night WOD'ers

    ReplyDelete
  10. Yesterday's Meals:
    B: omelet,veggie muffin with banana and coffee.
    L: Sausage with sliced zucchinis and tomatoes, side of asparagus.
    D: Brisket with salsa side of sweet potatoes.
    Snacks: orange, almond and larabar.

    ReplyDelete
  11. 9 Blocks Total
    64oz water
    B- Spinach Smoothie, Coffee w/ghee

    L- Leftover Skillet Chicken, Cauliflower Mash & Green Beans

    S- 2oz Lunch Meat, Mixed Fruit & Walnuts

    After WOD-Protein Shake

    D- Lettuce Wrap Street Tacos, Butternut Squash

    ReplyDelete
  12. yesterday:
    B: eggs, salsa
    S: banana, almonds
    L: paleo chili with kale on top of mashed sweet potato
    S: blueberries and cherries, macadamia nuts
    D: pot roast, turnip, 2 eggs

    Go Team Night WOD'ers!

    ReplyDelete
    Replies
    1. I followed the tips above today. Had 6 hours of office work at the CrossFit/chiropractic and spend only about 10 of it sitting. propped up my laptop onto a box and stood while typing. did some calf stretching, couch stretching and hamstring stretching while working. Feeling great!

      Delete
  13. B - eggs, bacon & sweet potato
    S - banana
    L - tinga salad with half an avacado
    D - fish, veggies, and half an avacado

    ReplyDelete
  14. B-Protein shake
    S-sweet potato
    L-Tuna, eggs and avocado
    D-Chicken breast and broccoli
    S-grapes and almonds

    Team Night WOD'ers

    ReplyDelete
  15. B:eggs,bacon, and sweet potato
    L:grilled chicken with sweet potato
    D:steak with broccoli slaw

    ReplyDelete
  16. Tuesday Meals:
    B:v-core Cookies & Cream protein shake w/almond milk w/4 oz Baby Kale & Spinach Blend
    L: 8 oz ground turkey w/Sauteed veggies, 1/2 gala apple, 1/2 banana
    D: Grilled chicken, grilled pork chops

    AM Team

    ReplyDelete
  17. Team AM
    B - Eggs Bacon
    L - roast sweet potato
    D - pork spinach

    Missed the work this morning. The classic threw a code. Thanks General Motor Company ;(

    ReplyDelete
  18. TEAM AM
    B- banana
    L-chicken salad
    S-almonds
    D-protein shake (not so hungry)

    ReplyDelete
  19. B: egg and veggie cups, banana, coffee
    L: beets, ham, avocado, blueberries
    S: Larabar
    D: sausage and cabbage
    S: chia seed pudding

    ReplyDelete
  20. Edith
    B: eggs and blueberries
    L: mixed greens salad and chicken breast
    D: sweet potato, calabaza and salmon

    ReplyDelete
  21. Lavan
    B: eggs and blueberries
    L: mixed greens and chicken breast
    D: salmon, calabaza and sweet potato

    ReplyDelete
  22. B. Skip
    L. Larabar
    D. Sweet potato
    Snack. Dried cranberries

    ReplyDelete
  23. B breakfast casserole
    S cashews & deli ham
    S Lara bar
    D fajita meat & pico de gallo

    66 oz of water

    Team Night WOD ers

    ReplyDelete
  24. B- 3 eggs
    L- porkchops and strawberries
    snack- walnuts
    D- hamburger patties, sweet potatoes

    ReplyDelete
  25. Day 11
    B:spinach omelette, Baby carrots
    Snack: Almonds, an apple
    L: chicken lettuce wrap with cranberries, sweet potato fries
    Snack: Almonds
    D: 1/4lb beef patty, green peas, baby carrots

    ReplyDelete
  26. B:eggs with spinach and loaded sweet potatoes with chicken
    S: blueberries with walnuts
    L: chicken
    D: bun-less hamburgers.

    ReplyDelete
  27. B-bacon, eggs,spinach
    Coffee with stevia
    S-nuts and seeds, fruit
    D-fruit, seeds
    Sick could not eat much

    ReplyDelete
  28. B- eggs, bacon, sausage, banana, and coconut water
    L- chipotle salad w/ carnitas
    S- protein bar
    D- stuffed bell pepper

    Night WOD'ers

    ReplyDelete
  29. B: eggs, bacon and spinach
    L: burger patty, avocado, sweet potato fries
    D: same as lunch

    Go Team Night WODers

    ReplyDelete
  30. B: egg whites with spinach
    L: tilapia mix vegetables
    D: Ground beef mix vegetables
    S: pistachios, sweet potatoes

    Team Night WOD'ers

    Si Se Puede ;)

    ReplyDelete
  31. B-egg and bacon muffin coconut milk
    S-boiled egg
    L-turkey patty tuna muffin
    Protein shake
    D-chicken breast sweet potatoes tuna muffin

    ReplyDelete
  32. B- Eggs with spinach and kale
    S - Almonds
    L- grilled chicken salad
    D -Chicken and cauliflower

    ReplyDelete
  33. Fooddd

    Breakfast: Protein Shake
    Snack: Boiled Egg
    Lunch: Caulirice, ground turkey, avocado, pico, 1/4 sweet potato & frank's red hot
    Snack: Clementines
    Dinner: Chicken & side salad

    Fully 64 oz of H2O today.

    ReplyDelete
  34. Breakfast was egg muffins with a cup of coffee.

    Snacked on an apple

    Lunch was a caldo de res which is beef stew. It had carrots, cabbage and squash in it. I dressed it up with lime juice, onions and cilAntro.

    Snack almonds

    Dinner was herb crusted pork loin with roasted broccoli.

    ReplyDelete
  35. B- banana (I was in a hurry)
    L- burger patty, broccoli, sweet potato, boiled egg
    D- grilled chicken with sautéed bell peppers and alvacado
    S- apple with almond butter

    ReplyDelete
  36. B - sausage and eggs
    L - sweet potato, green and chicken
    D - salad loaded with veggies and fruit
    S - fruit, nuts, protein bar
    32oz water

    ReplyDelete
  37. B- bacon, eggs, and spinach
    L- sirloin and broccoli
    D- Burger patty with sweet potato and veggies

    ReplyDelete
  38. B-eggs and Spinach
    L-grilled chicken on a bed of lettuce
    D- taco wraps Paleo style

    ReplyDelete
  39. Thelma
    B: N/A
    L : Moe's chicken salad
    D: chicken, tomatoes, Kale, and guac

    ReplyDelete
  40. Andrea
    B: Banana pancakes
    L : Mash cauliflower, chicken, and guac
    D: Mash cauliflower, chicken, guac, and sweet potato

    ReplyDelete
  41. B- bacon n eggs
    L- steak n broccoli
    D- hamburger patty n sweet potatoes

    ReplyDelete
  42. B- boiled eggs and turkey bacon
    L- fajita meat and sweet potatoes
    S- apple
    D- hamburger no bun with avocado and boiled egg wrapped in lettuce leaf and side of broccoli

    ReplyDelete
  43. B-protein shake
    L-Paleo Chili
    D-6oz Steak (medium),sweet potato, and green beans.
    S-protein shake

    ReplyDelete