Tag Archives: Nutrition

Sunday, 9/9/12

8 Sep

ADVANCED OLY with Jim, 9-11am.

THE “GIRLS”, with Tim, 9-10am.

STRONGMAN, with Tim, 10-11am – no stones yet, but it’ll be fun!

CROGA, with Tim, 11-12pm.

ONE HOUR OLY, with Jim, 12-1pm.


HYBRID OLY SESSION, with Jim, 2-4pm.

More reading materials for those of you who attended the seminar and are looking for more details on what we covered – here’s a spread of some really pithy articles worth pouring through in the coming week:

Is Your Gut Leaky?

Fats: Which to Eat, and Which to Ditch.

9 Steps to Perfect Health – a good overview of the some of the gluten stuff we talked about.

The Alcohol Manifesto.

Really great sources for all kinds of tasty food that you can order specifically in preparation for 30 days of changing it up!

A great list of other resources that you can be following online to help you learn more about what these 30 days are all about.

A great turn out for the Nutrition Seminar on Saturday afternoon!


Here’s an explanation of what this class is all about.

SELF-MYOFASCIAL RELEASE: Lax Ball Glutes and Hamstrings, 5 minutes. Lax Ball Feet and Lower Legs, 5 minutes.

MOBILITY: Coach’s Choice, 5 minutes.

DYNAMIC WARM-UP: Easy 500m Row.


3 rounds for time:
Row 500m
Deadlift (Bodyweight), 12 reps
Box jumps (24/20), 21 reps

*if bodyweight is too heavy, default to 1/2 bodyweight and don’t worry about “not working heavy enough” – GO FASTER!

We last did “Christine” on April 5, 2012!

Strongman Sunday is going to get better and better as we go along…
grab a coffee and come out and play. We’ve got all KINDS of toys set to debut!



ASK MEG. Gotta question about the BCCC? Ask Meg!

4 Sep

I have a general concept of this program, but what are the restrictions during the month?

Is all alcohol off the table?

Is it to make the best attempt possible to eat clean?

I have a pretty healthy lifestyle and try to make good choices for the majority of the time.


Glad to hear you’re interested in participating!
So, here’s the deal with all of this. We don’t make broad/sweeping recommendations for everyone, mostly because we recognize that every single person is not only in a different place in their journey mentally, but also physically. We have people coming into this that are eating Frosted Flakes for breakfast every morning and a pound of pasta at dinner and are thin and want to be stronger, and we have people that are 80 pounds overweight that drink 8 diet sodas every day, and we have people that eat pretty strict Paleo and want to lose a few more pounds of bodyweight. We also have people that are training for the Games, for triathlons, and for Oly lifting competitions. So, if you think about it, there’s no way I could just tell all of those people to do the same exact thing.
That said, when you come to the nutrition seminar you’ll get a sense of suggestions we make that pretty much everyone can benefit from (choosing whole foods over packaged foods, cooking vs eating every lunch in a restaurant, avoiding sugar, etc). We view the BCCC as a time that everyone can set a goal and take a month to really focus 100% of your energy to complete that goal, in whatever form that may be.
So, as a long and rambling response to a very short question, is alcohol off the table? It depends on where you’re coming from and what you want. If you just want to explore what it feels like to ditch gluten for awhile, then beer would be off the table, but wine wouldn’t. If you find yourself eating really clean during the week then faceplanting into cheese fries on Friday nights after 4 vodka tonics, then I’d possibly take a few weeks to see if weekend alcohol consumption is really as benign as you may think. If you really want to see how much body fat you can drop with a month of focus, then yes, alcohol would be off the table (because as much as we want to dance around the issue – trust me, I love red wine – there’s nothing about alcohol that’s doing you any favors with regard to body comp). Do you have to give up alcohol FOREVER? Absolutely not. Is it possible to go an entire month without drinking? Absolutely YES.
Is it about eating as clean as possible? Yes, depending on your definition of eating clean. I’d say it’s really more a month of focusing on nutrition. 
I think it would be awesome if you could come to the nutrition seminar on Saturday and get a feel for the experiments we’ve done and the success we’ve seen so many members have over all the prior incarnations of the BCCC. If you want to wait to decide about participating til then, that’s perfectly all right. 
I hope this helps. Let me know if you have any more questions at all!

Fall is for Food at CFCC!

23 Aug

From the woman who holds the title of CFCC’s second member EVER, deadlifted 300lbs., competed in an Oly Meet, rowed 1k in 3:57, and got her first strict pull-up on a 2-inch thick bar, Meghan Ramos, our master of All the Nutrition Things is here to deliver some serious information. Kick back over the weekend and get your bearings.  You don’t want to miss out on eating like a CFCCer this Fall!  

If you questions about any of this, feel free to contact her at meg@crossfitcc.com – VIVA LA BCCC!


The CFCC Nutrition Team – a plethora of knowledge and options. 🙂

Read more after the jump!

Continue reading

Wednesday, 3/15/12

14 Aug

CROSSFIT ENDURANCE (Running) with Liz at 630am.

CROGA with Tim at 8am.


CROSSFIT ENDURANCE (Rowing) with Liz at 530pm.

INTRO to OLY with Sammy, 530-7pm.

GYMNASTICS with Sammy, 730pm.

FOUNDATIONS with Liz at 630pm.

CFCCEats.  And the kinds of food and feelings (!) you can look forward to during the upcoming BCCC!

What is earthing?  Or… why being barefoot kind of makes everything right with the world.

Wale, getting low in the Back Squat on Monday.

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders/Glutes/Hamstrings, 5 minutes.

DYNAMIC WARM-UP: 1 rep each side of: Mobilize in a lunged position with arms straight out (“T”)– first, turn to face to behind you to the left, then right – second, tilt to touch one arm to the ground to the left and the ground to the right – third, aim to lift the chest to ceiling and get your same-side-hand to touch your back leg while raising your other arm to the ceiling. Then, 10 reps of CrossFit Football style BURPEES.

STRENGTH: Conventional Deadlift, up to a peak of 2.


5 Rounds for time of:

5 Deadlifts (275/185)

10 Burpees

*if you cannot complete this as rx’d – use 75% of your peak of 2 for the day.

For your previous score(s) on this WOD check out past blog posts.

Tuesday, 8/14/12

13 Aug

HYBRID OLY, with Jim, 530-730pm.
ADVANCED OLY, with Jim, 9-11am and 730-930pm.
CROGA with Tim, 6pm.
INTRO to OLY, with Erin, 7-9am, with Jim 1130-1pm.

Should you consume caffeine before a workout?

How does coffee affect insulin levels? – read: affect your WAISTLINE.

Wanna learn to cook things that actually taste good and are good for you?  Come meet the author of WELL FED, a book that exemplifies this, AT CFCC on August 30th, 630-830pm.  There will be fun snacks and some talk about how a change in diet created a change in a truly inspirational woman’s life.  Come join us! REGISTER for FREE here.

Kevin and Lauren, showing why pull-ups are important. 🙂

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.

POSTURAL ACTIVATION: 1 minute of each: Child Pose plus Internal Rotation Mob (keep chest to the floor), Add Bullwinkle hands plus Rotation, Jimmy Buffetts (remember to switch legs).

DYNAMIC WARM-UP: 2 minutes of: 3 reps Scap Push-ups, 5 second wide-grip pronated Scap Pull-ups on bar, 5 second supinated grip of the same, 4 Jumping Lunges (jump a total of 4 times), Arm Swings as needed.

STRENGTH: Pronated Grip Pull-up, up to a peak of 2.


Every minute on the minute, for 12 minutes:

Attempt your peak of 3 pull-up (choose from the two previous weeks) for one rep.

Then complete, men: 10 push-ups, women: 5 push-ups, followed by 10 jumping lunges (10 total jumps) 

For every round in which you do not complete the total amount of work, you get a point.  Your score is your total number of points. 

*if you must, ask a Coach to estimate a 3-rep max for you.

If you have consistent muscle-ups you may also complete:

AMRAP in 12 minutes of “Nate” – 2 Muscle-ups, 4 HSPU, 8 Kettlebell Swings (2/1.5)

Thoughts from the runners’ up winners of the previous BCCC!

23 Jul

It’s no secret to anyone who’s hung around this spot longer than a week or so that we’re a crew that loves delicious food (perhaps because we live smack in the middle of approximately eight million amazing burger, brunch and boozin’ spots). Yes, we enjoy the Good Things in Life, but we’re also committed to training hard and training well – and one of the most important lessons we try to teach is that no matter how hard you try, you can’t out-train a less-than-nutritious diet.

What constitutes “good fuel” is different for each of us, and we’ve definitely learned that at some point, you need to shift your focus to setting a goal – be it leaning out, muscling-up, pulling 300 pounds or simply getting your chronic acid reflux under control –  and committing yourself 100% to doing whatever it takes to achieving that goal.

Back in May and June, almost seventy (!) of you decided it was time to tell your inner two year old to shut it, set some short-term goals, and COMMIT to six weeks of solid   nutrition. There were no overarching “rules” (and there never will be – we’re all different, after all). All we asked was that each participant did what they said they were going to do for the duration of the Challenge.

At long last, we’re thrilled to finally highlight some amazing folks from June’s Body Composition Change Challenge (all details about the Challenge are HERE).

The bios for the FOUR WINNERS of the CFCC BCCC will be posted tomorrow!

Continue reading

The winners of the CFCC BCCC Recipe Challenge.

3 Jun


Thank you ALL so much for your submissions. It was actually SO hard to pick a BAD recipe – so many of you had practical food that looked like it tasted great and was WELL presented. That said, we only have so many seats at the table!

For worst recipe:

1. Adam Zell – he basically accidentally cooked a spoon.

2. Giugiu Bee – three things were involved: kimchi, eggs, and shrimp. Oh boy.

3. Chrissy Dee – can of tuna and frank’s red hot. Say no more.

For best recipe:

1. Hands down… Kevin and Lauren with some AMAZING scallops and salad – great ingredients, still simple, and great presentation.

2. Amanda Strouse – for her Breakfast Salad – creative, tasty, and easy to make – the recipe writing was actually very entertaining as well. 🙂

3. Tina Marie – for a simple but beautiful staple, carrot puree with ginger-infused coconut oil.

Now to schedule and film the BEST DINNER EVER!