Tuesday, February 2, 2016

Are you maximizing your results on this nutrition challenge? We have 2 weeks left, read the tips below and see where you can add some extra effort:

1. Keep food simple: Studies show that eating simple foods results in eating less. So stick to a protein-meat, carb-veggies, and fat at each meal.

2. Eat enough: Dieting should not be about starving yourself. Decreasing your caloric intake by too much can result in slowing down your metabolism! We don't want that! Eat enough to satisfy your hunger without overdoing it.

3. Keep a food journal: We keep on one the blog every day when we post! Having the discipline to write down what you eat each day makes you more aware of what you are putting into your mouth. If you know you have to write it down and then post it, chances are you might rethink that donut!

4. Move throughout the day: Working out for 1 hour each day is awesome! But sitting all day at a desk or in the car on the commute to work is not helping! Try to make a habit of moving more throughout the day. Here are some tips!

5. Do it with others: Making lifestyle changes are hard! Being on a team of likeminded  individuals with similar goals gives you a support group! Everyone wants to see you succeed and you will feel accountable to your teammates! That's why nutrition challenges are so fun!

6. Address other aspects of your life: Sleep deprivation can make us hungry and stress hormones can cause us to overeat! Are you getting your zzz's and managing stress as best as you can?

For time: (30 min cap)

"Filthy Fifty"

50/35/20 Box jumps 24/20 (16/12)
50/35/20 Jumping pull ups
50/35/20 KBS 53/35 RX+, 35/26 RX (35/26, 18)
50/35/20 Walking lunge
50/35/20 Knees to elbows (KTC, KTW)
50/35/20 Push press 45/33 (L2 same wt, L1 33/15)
50/35/20 Back ext/supermans
50/35/20 Wall ball 20/14 (14/8, 8/6)
50/35/20 Burpees
50/35/20 Double unders (singles x3)

Choose to do this wod either RX, L2, or L1.

Compare to October 13, 2015
Cool down:
Min 0-2: calf stretch right
Min 2-4: calf stretch left
Min 4-5 box shoulder stretch



  1. Renee Rivera (PM)
    B - Eggs, bacon, sausage, and almond milk.
    L - coconut crusted chicken, onions, cucumbers, broccoli, and avocado.
    D - two oranges

    1. coconut crusted chicken sounds awesome!

  2. Edith
    B: egg whites avocado and zucchini
    L: grilled chicken and mixed greens salad
    D: pollo regio with cabbage, Brussels sprouts kale salad and salsa

  3. Lavan
    B: over medium eggs bacon and orange
    L: grilled chicken and mixed greens salad
    D: pollo regio with cabbage, Brussels sprouts kale salad and salsa


  4. B-bulletproof coffee,eggs,suasage and kale/ strawberries
    S- handful of nuts
    L- baked chicken/ side of slaw
    S- handful of nuts
    D- lettuce wrapped elk burger w/ guacamole, sweet potato fries
    dessert- sautéed apples / coconut cream drizzled

    Go Team AM!!!!!!

  5. B: protein oatmeal and eggs
    L: mustard church and spinach
    S: protein shake
    D: chicken soup with broccoli

  6. B: eggs, bacon, brocolli
    S: larabar
    L: chicken fajitas, cauliflower rice
    D: ground beef with bell peppers and asparagus

  7. B - protein shake
    S - coffee. Lots of coffee
    L - jicama slaw and chicken/lettuce/avocado
    S - protein shake
    D1 - better than take out beef and brocc. (I dunno if it's better but it's healthier)
    D2 - chicken drums and jicama slaw

    1. A Mexican turnip. I can't put an image but Google it!! And it's delicious... I eat them everyday.

    2. You mean RX+
      Sorry about the over programming! You should have used a 26# KB. Next time you will breeze through even faster!

    3. Wow I feel like a beast now!! I needed that pick me up!

  8. B: scrambled eggs sweet potatoes and kale
    S: orange
    L: sausage and cabbage
    D: turkey, chicken, green beans

    Go Night WOD'ers!

  9. B-eggs
    L-left over chicken and greenbeans, walnuts
    D- didn't eat :(

  10. Eggs bacon
    Broccoli ground turkey/beef

  11. Is it possible that 1 pood = a little over 36lbs? Feeling a little lame after googling decent times. Looking for excuses.

    1. Well, looks like we have been doing this one RX+. But it's the same version that we did last October so at least we can compare progress. Next time we'll decrease the KBS weight and shave off a few more minutes. We can call today's WOD "Heavy Filthy Fifty". (like "heavy Fran")

    2. Cool. 26:47 Rx+ then, ha! Posting for next time comparison's sake. Didn't post time last time & wish I had now. Is this what people do in those books or aps???? Great workout.

    3. I loved this workout too!!! I will catch you one day...

    4. Given that females live about 4 years longer and you're probably about 8 years younger, I predict you'll have a good 12 year run against me once I go room temperature circa yr 2050. There you go. Something to look forward to!

    5. So we're the GhD back extensions part of the + or is that just RX?

  12. Team A.M.
    B - Eggs, Roast, Coffee
    L - Pork roast, Sweet potato, Water
    D - Roast, Veggies, Water

  13. Man I haven't done the filthy fifty since I first started cross fit y'all suck I'm at work :"(
    Breakfast was pure awesomeness yesterday I made egg and green bean breakfast tacos with some home made red sause
    Lunch was a Turkey Wrap
    And Dinner was meat balls
    Go Team AM!!!!!!

  14. 9 Blocks Total
    64oz water
    B- Spinach Smoothie, Egg & Turkey Bacon, Coffee w/ghee

    S- 2oz Tuna, Mixed Veggies & Avocado

    S- S- 2oz Lunch Meat, Mixed Fruit & Almonds

    D- Squash & Zucchini Spaghetti w/Chicken Sausage

  15. B: 2 eggs, bacon, sweet potato, acorn squash
    L: pork chop, acorn squash, sweet potato
    S: tuna, Larabar
    D: coconut shrimp curry with roasted sweet potatoes and cauliflower
    S: blackberries w/ coconut milk

  16. Mondays meals:
    B:v-core Cookies & Cream protein shake w/almond milk & Baby Kale & Spinach Blend
    L: ribeye steak, 1/2 gala apple, small banana, baby carrots
    D:combo fajita & sautéed veggies, (no tortillas)

    AM Team

  17. Team Rise & Grind - Monday (February 1, 2016)

    B - scrambled eggs + veggies
    L - Chipotle lettuce / double chicken / guacamole
    D - Taco meat; avocado

    Today was Filthy 35 for me - lotsa fun!

  18. yesterday's meals:
    B: omelet muffin with veggies and sausage, banana and coffee
    L: Grilled chicken, sweet potatoes and zucchinis
    D: fajita beef and chicken with side salad
    snacks: larabar, almonds, orange, protein shake
    Go Team Night Wod'ers!

  19. B- banana
    L- chipotle bowl (steak, chicken, veggies, guacamole)
    D- grilled chicken
    I was low in veggie count today and also low on energy!

  20. B- Protein shake
    S- sweet potato
    L- tuna, avocado and eggs
    D- leftover steak, cabbage and brussel sprouts
    S- apple with almond butter

    Team Night WOD'ers

  21. Breakfast - black coffee, banana, 2 boiled eggs
    Snack - tuna salad
    Lunch - cabbage and sausage, then 3 oranges, then pulled pork
    Dinner - brisket, chicken, green beans

    Today's WOD
    27:44 RX (last time 33:... RX+)


  22. B- boiled egg bacon coffee
    S- almond butter
    L- chicken strips with tomato sauce and sweet potatoes
    D-turkey patti, sweet potatoes and carrots
    Team Night WODers

  23. Day 17
    B:spinach and mushroom omelette, 1/2 avocado, Apple
    L: chicken, zucchini, yellow squash, mushrooms, diced tomatoes
    D: filet mignon, broccoli, carrots

  24. This comment has been removed by the author.

  25. Fooodddddd

    B: protein shake
    S: clementines
    L: turkey lettuce wraps and plantain chips
    S: blueberries and strawberries
    D: salad with salmon and balsamic

  26. Breakfast was the same as Sunday's, two fried eggs over half a burger patty, fresh spinach and sweet potato fries.

    Snacked on a banana

    Lunch was pan seared salmon with mixed squash

    Dinner was a hot tea, allergies were bad.

  27. B: turkey with tomatoes, onions and avocado
    L: beef picadillo with mix vegetables
    D: tilapia mix vegetables
    S: almonds, protein shake and sweet potatoes

    Team Night WOD'ers

    Si Se Puede ;)

  28. B - egg muffin & swecarrotsBo
    L - fajitas & Asparagus
    D - chicken & baby carrots

  29. B-egg and sausage coconut milk
    L-chicken boiled egg sweet potato
    D-chicken broccoli

  30. Thelma
    B-Egg with salsa
    L- Eggplant, asparagus and turkey
    D- steak, shrimp, sweet potato and house salad

    1. Missed you guys tonight at gym!

  31. Andrea
    B - banana pancake
    L - back wrapped asparagus, turkey, green beans
    D - steak and sweet potato fries

  32. B: eggs, bacon, and brossel sprouts
    L: salmon and brossel sprouts
    D: salmon salad

  33. B breakfast casserole
    S banana & 1/2 grapefruit
    L turkey franks & almonds
    D pork loin & sweet potato fries

    81 oz water

    Team Night WOD ers

  34. B - eggs with spinach, chard and baby kale mix
    L - chicken and mixed vegetables
    D - salmon w avocado

  35. B- eggs, bacon, sausage, banana, and coconut water
    S- almonds
    L- beef, veggies, and avocado
    S- protein bar
    D- salmon, brocoli, avocado, and shrimp

    Night WOD'ers

  36. B - sausage and eggs

    L - grilled chicken thighs w/ asparagus

    D - grilled chicken wings

    Wod - 27:38 RX+
    Night WOD'ers

    1. great job on double unders today!

  37. B - bacon and eggs
    L - salad
    S - 2 Larabars, oranges,
    D - mixed veggies and flank steak w/ green tea
    64oz water

  38. B. Larabar
    L. Gluten free pizza
    D. Grilled chicken and salad
    S. Tomato

  39. B- fruit and turkey bacon
    L- chicken and broccoli
    S- apple
    D- chicken and broccoli

  40. Eggs,sausage
    Sausage, sweet potato fries