Posted by Melody
Grabbing healthy snacks is one of the biggest struggles with our nutrition. In between meals, it seems that most of my clients run into problems with either getting too caught up with work to remember to eat, or getting so famished that they grab whatever - usually something that isn't the best choice!
On Saturdays at Panthers (our kid's program), we end class with a healthy snack. Since our Vitamix is the new toy in our house, I decided to experiment a bit with two of my favorite foods - greek yogurt and almond butter. It turned out to be such a hit with the little guys that I wanted to share it with all of you.
Apples & Apple Dip
In a high speed blender, mix about equal parts plain greek yogurt and smooth creamy almond butter. Add just enough almond milk to mix well (add slowly as you don't want it to be too runny), honey and cinnamon to taste, and a pinch of salt. I served it to the kids in dixie cups with sliced Fuji apples.
Apple Salad Version
Chop apples into chunks, add some chopped walnuts and raisins, and stir with apple dip until well mixed.
"But Greek yogurt isn't Paleo!!" No, it's not. But before you get all worked up, let's be honest that most of us don't eat perfectly Paleo. When it comes to dairy, you will need to find out what works best for you, your stomach, and the results you are trying to get - and it might take a little experimentation. I've been getting a lot of questions regarding dairy and my view on it...and I plan to write more specifically on this topic later. But for now in a nutshell, I think that most Americans consume too much dairy and that the bulk of that dairy is of a horrible and even terrifying quality. Also keep in mind that most adults are, at least to some degree, lactose intolerant. The strict Paleo position on milk is that humans are the only species to drink milk from a different mammal, and that the idea of milking a cow is strange and unnatural. This argument has never fully convinced me, as I'm not sure that milking a cow is that much weirder than taking raw eggs...baby chickens...out of a nest and eating them. Regardless of how extreme you decide to be on this issue, cutting down on the dairy you consume (if you eat like the average American) and switching to a far superior quality, would be a good start for most of us. Greek yogurt usually works well for most adults, even if they can't tolerate milk. It has good probiotics, a decent amount of protein, and low sugar (if it's the plain type).
Workout for Tue, June 18, 2013
Strength: 5x7 Deadlift @ 50-60% 1RM
WOD: 21-15-9 OH pistols and DB single arm snatch (must alternate every rep)
Rx: OH pistols with 25# bar
Main WOD: regular pistols
Scaled: single leg stand-ups
Posted by Melody
"CF has truly been a fundamental lifestyle change for me. I've learned that my body is capable of more than I ever thought possible!"
Meagan first walked through our doors over a year ago, eager to get started on her CF journey. Just a few weeks later, the Weiss family found out they were expecting a little one and Meagan found herself with an exceptionally rough case of morning sickness, which unfortunately meant she had to take a break - just as she had completed Foundations. Over the years in CF, Ronny and I have seen time and time again how absolutely critical it is in those first few months to be consistent. Most people are overwhelmed when they start CF, and if they quit before sticking through at least six weeks, the chance of them returning is very slim. The new skills, while fresh in your mind from Foundations, are very rough around the edges, and need to be practiced and perfected daily...before they are forgotten! To top it all off, life with a new baby can be chaotic and is a pretty wild time to really focus on one's nutrition and training! But Meagan was an exception in this department. While frustrated that CF didn't work out for her during pregnancy, she was 100% committed to tackling her health post-baby. The moment she got cleared from her Dr, Meagan was in Paradigm almost daily. And she is a model student! She is incredibly receptive to advice, and her type A perfectionist personality means she follows what you tell her to the tiniest detail (I love it!). For the first few months, she took our recommendation to heart to not stress about the numbers and scores, or how well she was doing compared to everyone else. Instead, she simply focused on improving her form, being consistent with coming in frequently, and dialing her nutrition completely. And it has paid off! Now, less than 4 months into CF, Meagan is below her pre-pregnancy weight. Her solid foundation with form has enabled her strength to skyrocket. And she has tons of energy to be supermom to sweet Avery!
Hometown: Calabasas, CA
Occupation: Technology Sales, but currently on a few month hiatus to take care of Avery
Started CrossFitting in... April 2012, but immediately found out I was pregnant and had to stop. Came back on March 1, 2013.
Favorite WOD: "Fight Gone Bad", or any variation of it
Least favorite WOD: Haven't met one yet, but if it involves thrusters, I am not thrilled!
Favorite skill to train: Overhead squat and Front squat
Nemesis skill: Thrusters
Goals on the horizon: Double-Unders, Rx Push-ups, and triple-digit lifts
When not CrossFitting...I like to spend as much time as possible with Avery and Patrick (my husband). We also have three dogs that are our first "kids" (Chloe, Murphy, and Lucky) and we love to be with them.
Favorite healthy food: A carrot ginger soup that I found on PaleOMG and broiled Mahi Mahi.
Favorite "cheat" food: Warm flourless chocolate cake, preferably with vanilla ice cream and fudge... with a glass of Chardonnay on the side!
Tell us a little about your background...what's your fitness story? I've been pretty active my whole life. My parents required us to be involved in some sport or activity at all times. I was in dance and gymnastics, and rode horses up through middle school. In high school, I was a cheerleader and we did a lot of stunts. I started weight training after college and added in running and cycling. I've tried a lot of things over the years!
What was your first perception of CF when you began, and has it changed since then? I knew it was a great workout, and I wanted to step it up from other things I had done (P90x and Insanity, and Personal Training). I felt like CF offered the challenge I was looking for. I have been pleasantly surprised by the camaraderie and encouragement everyone offers during class. It is unlike anything I have ever seen! It is the best combination of an individual workout and team effort.
How have you dealt with the challenges of being a mom of a newborn and CrossFitting? Any advice to the moms of little guys out there in regards to staying consistent with training? I had decided during my pregnancy that I was going to get back into shape. I had spoken to many of my friends who were already moms about working out after the baby. I constantly heard that taking that time for myself would make me a better mom to Avery. I really know that to be true now. I have told people in class that CF is the one hour I can focus on being "Meagan" instead of "Mommy". No matter how sleep-deprived I feel, I come away recharged and ready for the rest of the day with the baby. I really am able to tackle being a new parent and be the best mom I can be to Avery. It truly was the best thing I could have done. I am very committed to coming 5-6 days a week, and I miss that hour "break" on the days I don't come.
The biggest challenge for me, (and I suspect for many moms,) was to figure out a schedule for my husband to watch Avery so I could get to the gym every day. He is very supportive and was moving around meetings so I could come as much as possible. But in the end, it wasn't the best solution for him to move work meetings! Mandy and I talked about watching the babies during back to back classes so we could both make it regularly. We've given it a try and it has worked out great for about the past 3 months. I'd recommend to any new parent to think outside the box a little to figure it out. I not only make it to Paradigm almost every day, I've made a great new friend!
What kinds of changes have you seen with your body, health, fitness level and confidence since starting CF? I'm in the best shape of my life after three months of CF. As the mother of a 5 month-old, I'm proud to say that I've lost all of my pregnancy weight and I'm currently 15 pounds below my pre-pregnancy weight. I still have a way to go to reach my goal weight, but it feels incredible to have already come this far. My pregnancy and delivery were both really hard, and I felt like I would never be in shape again once the baby came. People who see me now say they don't remember me ever looking like this. That's a pretty fantastic thing to hear for a brand new mom!
Any unexpected changes in your life that you have experienced out of taking on CF? The friendships! I expected having the same experience as I had at previous gyms (you get to know a few people over several months and say hi at the gym) but this has been completely different. Paradigm is truly a family, and I feel very much a part of the community. It was the last thing I expected!
Any favorite CF moments that you have had so far? LT and Mandy pushing me to do a 75-pound overhead squat. I didn't feel I was ready, but they did and encouraged me to go for it. It was the moment I realized I had achieved my goal of getting back in shape!
Any advice for people just getting started? Just keep going to class and try not to be intimidated if you feel like you can't do parts of (or all of) the workout. If you are consistent and commit to sticking with it, you will be amazed at your progress!
What has enabled you to be so consistent with your nutrition? I turned to Melody for help about 5 weeks after I started CF. I felt like I needed someone else to guide my nutrition and give me some rules! After two weeks, I'd lost 6 pounds, had much more energy, and my progress at CF really started to accelerate. It was enough to convince me to keep going. You have to plan ahead to make sure you don't fall off the wagon, so I have a standing list of go-to meals and snacks. I definitely want to cheat sometimes, but in my head I hear Melody say this: "what do you want more? The cookie (or whatever) or your goal weight?" The goal weight always wins out. It has saved me more than a few times!!
Workout for Mon, June 17, 2013
Strength: 10m EMOM, 4 OHS @ 55-65% 1RM
Fun: CF Dodgeball
Posted by Melody
"Fitness isn't about being better than anyone else...it's about being better than you used to be".
Summer Panthers are tearing it up on Mondays and Thursdays at 10am and Saturdays at 11am. It's not too late to get your little guys, ages 5-15, involved in this awesome program. It's a great opportunity to learn new skills, gain confidence, make new friends, receive coaching from positive role models, and associate fun with exercise...all from a young age. Talk to us for more info. Kids of non-Paradigm members are welcome to join as well!
Sign-ups have already started for the Summer Throwdown...so get on it! You will not regret participating in this event. Not only is it tons of fun, but you will meet some new members, improve as an athlete, surprise yourself with your inner animal, and come away with a new motivation to hit training harder than ever. July 17th is the deadline to register, or when we cap out - whichever comes first. Details and sign-ups HERE. If you aren't sure if this event is appropriate for you, talk to a coach about it.
This coming Saturday we will be doing the CrossFit Total. This is a strength benchmark that we hold at Paradigm twice a year. Your "CF Total"= 1RM Deadlift + 1RM back squat + 1RM strict press. Because it takes a while to warm-up to weight on three different skills and find a true max, classes will be 1.5 hr. Please be on time, or even 15 minutes so that you can get a better warm-up. There will be no mobility on Saturday. There will be Panthers at 11am. If you plan to do your best at this, take it easy today and spend that time doing extra mobility!
Workout for Fri, June 14, 2013
Strength: Bent-Over Rows 4x10
Rx Met-Con: 10 min AMRAP
*60 bar-facing burpees
*30 OHS (120/90)
*60 bar-facing burpees
*30 OHS (reduced weight)
*pull-up and dip conversion
Met-Con #1: 30-20-10
Met-Con #2: 15min AMRAP
*30 Bicycle Abs
*30 Prone K2E
Posted by Melody
Thanks to everyone who contributed to "CF for Hope" on Thursday. We are proud to announce that Paradigm sent off a donation check for $500! And what a brutal WOD...wow. Don't forget that we are blessed to be able to run, jump, climb and lift. The next time you find yourself dragging in for a WOD and thinking about how Happy Hour sounds so much more alluring, flip it for yourself and remember how lucky we are for the opportunity to sweat and work!
Panther's summer session begins this Saturday (tomorrow!) at 11am. Granted, the little Panther shown below is still a bit young for our program...but ages 5-15 are welcome! "Panthers" and "Teen Machines" will learn tons of skills, improve their conditioning, and learn to associate fun with movement. The program is a punch-card system, meaning your kids can attend when it's convenient for you. Mondays and Thursdays @ 10am and Saturdays @ 11am through July 25th (no class on July 4th). Talk to myself or Ronny if you have any questions about the program.
Workout for Fri, June 07, 2013
Strength: Front Squats @ 80-85%: 3-3-3-3-3-3
WOD: 15min AMRAP
-5 DB G2OH
CF Lite (5pm):
WOD #1: 21-15-9
*KB Goblet squats
*Burpee over cone/parallette
WOD #2: 15 min AMRAP
Posted by Melody
"When an athlete begins a CrossFit workout, they share a common point of salvation with every other: they know when it will end. Kids diagnosed with a catastrophic illness, like cancer, don't know when it will be over."
Every year at Paradigm we get behind a few events that we believe in. This week we are excited to take on the CF for Hope WOD on Thursday, June 6th, in all classes. What does CF have to do with disease research and childhood illnesses? "CrossFit’s priority is to move the world toward fitness according to the "Sickness-Wellness-Fitness" continuum. For some, the transition from sickness to wellness is the starting point. CrossFit is committed to helping people everywhere ... because we can". It's easy to get caught up with the craziness of life and forget how blessed we are. Health is one of those things that is easy to take for granted till it's gone. This week we will attack the Hope WOD on Thursday with everything we have in us, in honor of those who would love the chance to do so.
The HOPE WOD, which has the same format as "Fight Gone Bad", is 3 rounds of:
-75 pound Power snatch
-Box jump, 24" box
-75 pound Thruster
-Chest to bar Pull-ups
If you have questions about the fundraiser, the facts can be found HERE. If you would like to donate to CF for HOPE, you can bring cash to Paradigm with you, or you can charge your gift on the sign-out sheet. 100% of your donations go to CF for HOPE, and 100% of what CF receives goes to the cause; there's no middle-man deduction whatsoever. Please do not feel obligated to take part in this - you do not have to make a donation in order to do the workout or to come to class.
Workout for Mon, June 03, 2013
1) 5RM Bench Press
2) 5x5 Bent-Over BB Row
2x 500, Row for time