Monthly Archives: January 2017

Wednesday

Check out our meet coming up!

I’ve been experimenting with kombucha lately and have really liked it. I am going to start making my own. I will experiment with a kombucha only fast and let you know how it’s going. I’ll be honest, I’ve been feigning for sugar late nights. On a bad night, I make 4 trips to the cupboard to finish off the chocolate. But after a bad day, I’m back on the horse. Diet is good, recovery is good, sleep is much better, and water intake is going well after a couple down days.

We will be focusing a bit more on our handstands.

Handstand work:

then:

4 min on, 4 min off for 3 rounds:
3 handstand push ups
6 step lunges with KB 53/35
9 sumo deadlift high pulls
12 russian twists 53/35 (12 taps per side)

begin each 4 min round where you left off, and count total rounds.

Monday

Dont foget to send eileen@crossfitinfiltrate.com your 21Sugar Detox points!

Have you had a bad weekend and eaten lots of sugar?  Get back on the wagon for the last week!  Don’t beat yourself up and have a great last week!

Here’s a great video to help bust the sugar cravings and some great info! 6 minutes into the video, she talks about how many carbs you may need!

 

WOD:

5×3 5 second pause front squats

11.5 Open WOD

Complete as many rounds and reps as possible in 20 minutes of:
• 5 Power cleans (M: 145lbs / 65kg, W: 100lbs / 45kg)
• 10 Toes to bar
• 15 Wall balls (M: 20lbs to 10′ target, W: 14lbs to 9′ target)

 

 

 

Squat School!!!

Do you have tightness/pain in the bottom of your squat? Do you have to turn your feet out like a duck to keep from falling over? Do you find your chest sinking forward as you pass 90 degrees?

If you answered yes to any of these questions, then you need to come to FORM class at 6PM. For the next few weeks, FORM will be transformed into Squat School. We will be covering all aspects of mobility and stability needed to perform a perfect squat. See you there!

21 Day Sugar Detox Reminders

Hello everyone!  Remember to email eileen@crossfitinfiltrate.com before monday night your week one scores.  break them down daily.  could be like this with each day listed out.  ill total your points!

monday:

meals: 15

wod: 2

sleep:1

sugar wod:1

social media:1

From Eileen: Keep up the hard work for week 2! How are you feeling?  My body feels great and I can definitely tell a difference when I am not eating sugar.  Don’t forget to keep your fridge stocked with good food and not junk to tempt you!  Keep snacks with you to avoid freak outs and fast food.  Keep working out and logging your food!

From Jared: Keep drinking water, and try to get over the idea that you have to eat all the time. If you’re interested in trying something different, you can play around with intermittent fasting. Push back your first meal of the day, and try to consume your daily allotment in an 8 hour window. You enter a fasted state 8-12 hours after your last meal. It is much easier for to burn fat in this fasted state because your insulin levels are low.

Please consult your doctor. I am not a doctor. What I do have is a lot of experience with fasting and generally think it is a great discipline with huge benefits on all levels. There’s a lot of misinformation out there, and people’s own personal biases often reject this practice before giving it a chance. This is not something I would push on anyone, but if you’re interested in exploring this further, comment below with questions or thoughts.

Tips for water fasting. It’s actually much better if you ease into it. For example, if you are going to water fast for 24 hours, I would suggest a raw veggie diet the day before. Have you ever noticed that it’s when you have the biggest dinners that you wake up the hungriest? When beginning water fasting, or intermittent fasting, it’s something to ease into so don’t get too crazy.

Workout Monday:

5×3 pause front squats 3 second pause

then:

12 min AMRAP:

  • 5 C2B Pull Ups
  • 10 OH Step Lunges w/ plate 45/25

 

21 DSD Shopping Deals

Eileen’s guide on where to get groceries for 21 DSD!

Hello everyone!  I wanted to share where I get my ingredients!

1. ALDI–the best prices!  if you haven’t been here, you have to check it out!  they have a good selection of produce and meats as well as other things (coconut oil, spices, butter, dairy), but i always start here, then go to other places next.  i fill up my cart and pay around $150 for groceries for a couple weeks.  Bring a quarter for the cart (you’ll get it back at the end) and bring your own bags, or pay 6c each at checkout.  you also have to bag your own groceries :)  Seriously, you will cut your grocery bill in 1/2.

1.5  OK so i just discovered this small place on W. Washington called “Ripe and Ready.”  I went in there and saw prices on fresh produce like .25 and 3 for .50 etc.  The produce looked good and had a huge variety.  It is open style, it reminded me of shopping in Ecuador and Costa Rica.  The prices are dirt cheap.  Like for real.  I walked out with a box that had: 2 heads broccoli, bag of parsnips, 4 oranges, 2 packs blueberries, 2 packs blackberries, celery hearts, 2 big onions, cilantro, 2 green peppers, large piece of ginger, 2 orange peppers, mango, 2 plantains (green), yellow squash, 4 bok choy, cabbage, big box of mixed spring greens for 18$. I would’ve paid $60+ at marsh for that.   I am definitely going back here!  My girls loved it and the owner even gave each of the girls a necklace.  Ripe and Ready 2725 W Washington.  Don’t be afraid, they are very nice inside and INCREDIBLE prices, plus 100% of the profits go the the homeless. ..and there’s an ALDI if you continue on W Washington St.

2. Costco- has good prices on produce as well in bulk as well as meat.  you can also find big bags of nuts and a big jar of almond butter for a good price (a necessity for cooking).

3. Amazon- great for getting flours like coconut flour, almond flour, coconut aminos (paleo soy sauce), tapioca flour, etc.  I also bought my Spiralizer here….a fun tool for cooking and turning zucchini into “pasta.”

4. Trader Joes- has the best price on coconut milk (full fat in cans) and almond flour (nut section). they also sell a hot sauce without sugar.  this place also has a lot of other tempting items to buy—so be strong!  :)

5.  There are lots of other Health Food Stores  out there, if you can spend the $$$!  The good news is, lots of stores carry coconut and almond flour, coconut oil, etc.  Ive even seen them at Wal-Mart.

Good luck on your challenge!  Try some new recipes!  I just tried the Shrimp Pad Thai from the cookbook and substituted it with chicken.  Yum!

Thursday workout:

Check SugarWOD.

Wednesday: Day 3

So, you’re probably noticing some changes by now if you’re doing the sugar detox. Stick with it. It is tough, no doubt, but the rewards are worth it; just like most things. I have revived the Facebook group page. It’s a place to share ideas, recipes, and encouragement. Join if you like. People not in the group cannot see posts from the group.

Tempo Front Squat 4×3 (3 seconds down, 2 second hold in bottom, explode up)

Then, we will continue to spend time on the jump rope finishing off with “Annie.”

50-40-30-20-10 reps for time of:
• Double-Unders
• Sit-ups

 

Monday!

Hello! Join us for our MLK Day Wod at 11, 12, 4:15 or 5pm.
WOD: For Time
63 Power Cleans 95/65 (“I have a dream” speech delivered)
64 Wall Balls 20/14 (1964 Civil Rights Act was passed)
64 Pull ups (1964 peace prize was won)
65 American KB Swings 53/35 (1965 Voting Rights)
68 Front Squats 95/65 (1968 Assassination)

scale as needed

Remember! 21 Day Sugar Detox Starts Today! We will take measurements this week. Keep track of your points! keep a journal, app, whatever works for you! you will email us your points this sunday with a full week of points as well as a pic of your food journal. here is the point breakdown below:

SCORING
YOU WILL HAVE A POSSIBLE TOTAL OF 21 POINTS PER DAY. YOU WILL START WITH 15 POINTS. YOU WILL ADD BONUS POINTS BASED POINT SYSTEM BELOW. YOU WILL SUBTRACT POINTS BASED ON CHEAT MEALS. HERE’S THE BREAKDOWN:
15 POINTS FOR A FULL DAY OF ALL DETOX MEALS AND SNACKS (5 POINTS FOR EACH MEAL)
+2 FOR CROSSFIT
+1 FOR EXTRA CLASS (kettlebell, FORM, jiujitsu,YOGA, OLY)
+1 FOR LOGGING WOD ON SUGARWOD
+1 CHECK IN ON FB OR POST ON INSTA/SNAPCHAT #INFILTRATE2017
+1 FOR 7+ HOURS OF SLEEP
+1 FOR DRINKING SUFFICIENT WATER IN OZ. (1/2 YOUR BODYWEIGHT)

IF YOU CHEAT, YOU GET 0 POINTS FOR THAT MEAL. SNACKS WILL BE COMBINED AS MEALS. IF YOU CHEAT FOR A SNACK, YOU GET 0 POINTS FOR THE CLOSEST MEAL.

main website: http://21daysugardetox.com

detox tips: http://primaltoad.com/sugar-detox-tips/

Sugar Detox starts Monday

Don’t miss out on a chance to challenge yourself, do something tough, and reap the rewards. Check out the info about our upcoming Sugar Detox.

Check out some bear crawl variations:

Monday!

Nutrition 21 Day Detox Challenge Starts Monday January 16

Recommended to buy the book or get it from the library for more resources and recipes/meal plans!

https://www.amazon.com/21-Day-Sugar-Detox-Cravings-Naturally/dp/1936608111/ref=sr_1_1?ie=UTF8&qid=1483928347&sr=8-1&keywords=21+day+sugar+detox

Here’s the guidelines for the challenge:

Pick one of the 3 levels and stick to that level for 21 days:

Level 3: veggies, meats, fish, limited fruits, nuts (100% paleo)

Level 2: veggies, meats, fish, limited fruits, full fat dairy (no non-fat or low fat), nuts

Level 1: veggies, meats, select whole grains (quinoa, rice, etc) beans, full-fat dairy (no non-fat or low fat), limited fruits, nuts

NO SUGAR OF ANY KIND…REAL OR ARTIFICIAL

engery modifications: If you participate in high intensity WOD, you will need to add some starches that are on the “no” list. On days that you workout, add in at least 1 serving of sweet potatoes or plaintains, and be sure to have your serving of fruit that is on the “limit” list.

Challenge Guidelines:

Choose a level and stick to it
Food journal for each meal every day AND RECORD POINTS
Email eileen@crossfitinfiltrate each Sunday by 7pm for daily point totals and food journal pic
optional hip waist thigh measurements before and after

SCORING
YOU WILL HAVE A POSSIBLE TOTAL OF 22 POINTS PER DAY. YOU WILL START WITH 15 POINTS. YOU WILL ADD BONUS POINTS BASED POINT SYSTEM BELOW. YOU WILL SUBTRACT POINTS BASED ON CHEAT MEALS. HERE’S THE BREAKDOWN:
15 POINTS FOR A FULL DAY OF ALL DETOX MEALS AND SNACKS (5 POINTS FOR EACH MEAL)
+2 FOR CROSSFIT
+1 FOR EXTRA CLASS (kettlebell, FORM, jiujitsu,YOGA, OLY)
+1 FOR LOGGING WOD ON SUGARWOD
+1 CHECK IN ON FB OR POST ON INSTA/SNAPCHAT #INFILTRATE2017
+1 FOR 7+ HOURS OF SLEEP
+1 FOR DRINKING SUFFICIENT WATER IN OZ. (1/2 YOUR BODYWEIGHT)

IF YOU CHEAT, YOU GET 0 POINTS FOR THAT MEAL. SNACKS WILL BE COMBINED AS MEALS. IF YOU CHEAT FOR A SNACK, YOU GET 0 POINTS FOR THE CLOSEST MEAL.

WOD:

semi stiff-legged sumo deadlift 3×8

max effort push ups

10 EMOM
7 wall balls 20/14
7 toes to bar

score is total reps. if you complete all the reps, your score is 140.