Why you don’t need Organic


Some of you signed up for the Open, but haven’t claimed your shirt. Do it now!!

Before Christian drops some nutrition knowledge, this is your last reminder to complete the 2017 CrossFit Open T-Shirt Form. We’re ordering the T’s this week and if you want to make sure we have one in your size, you don’t want to miss this window. We’re shooting to have them ready no later than the week of 17.4!

You know this happens every time you go get groceries. You walk into your local grocer to get your essential goods: Protein, veggies, ice cream, and eggs. Half an hour later you’re staring at the refrigerated aisle thinking “Should I go for the ultra-0% fat-organic-vegan variety or the pasture-raised-grass fed kind or the I’ve-only-got-$50-to-spend kind?”

It happens every time. With mega grocers like Whole Foods, Trader Joes or Sprouts offering 12 varieties of milk you get stuck trying to decide which one you want and which one you think you should want. So, which is it?

If you’re just learning how to adjust your diet my first recommendation would be to focus on the foods that will provide you with the biggest gains first and then worry about the ultra organic hippie stuff second. Before you think organic have you started with the basics: Protein, Veggies, essential fats. If you aren’t eating veggies yet does it make sense to go with the most expensive organic variety? No.

What does make sense is actually start ADDING veggies to your diet. There is no way in hell I would eat Kale if I didn’t know how to eat basic lettuce first. Same goes with meats. Does it make sense to be eating $7/lb grass fed ground beef if you’re still eating In-n-Out Double Doubles?? The answer is no.

So take a look at your grocery cart and decide if you’re getting the big 3 first. Basic protein, veggies, essential fats. Once you’ve learned to eat whole foods first and you can’t lose any more fat (or gain any more muscle) then look into the organic variety.  Not only will it simplify your shopping but you’ll save more money in the long run. Have questions on any of this food stuff? Shoot me an email.

Workout of the Day 2/28/2017 – Tuesday


A. Maintenance
Clean & Jerk

ME Unbroken Reps (175#/115#)
ME Unbroken Reps (155#/105#)
ME Unbroken Reps (135#/95#)
ME Unbroken Reps (115#/75#)

Complete max effort, unbroken sets at each weight. Rest 2 minutes between each set.

B. Met-Con
Thrusters (155#/105#)
Bar Muscle-Ups

then, immediately…

Power Cleans
Ring Dips

CrossFit Lite

A. Met-Con
For Time:
100 KB Swings (1.5 pd/1 pd)

EMOM 3 Burpees. Starting at the end of the first minute, and at the end of every minute after, stop the KB swings and do 3 burpees. Rest 5 minutes when done. Then…

B. Met-Con
For Time:
100 Wall Balls (16#/12#)

EMOM 3 Burpees. Starting at the end of the first minute, and at the end of every minute after, stop the wall balls and do 3 burpees.

CrossFit 101

Push Press 7 x 3

5 Burpees
10 Push Press
15 Slam Balls