Can a “Foodie” lose weight?

Daniel came to us wanting to lose 20 pounds. As a chef, he was a bit worried about sticking to the plan. What he didn’t know was the plan has AWESOME food and an amazing recipe book.

Guess what?
He lost 20 pounds using our Nutrition Accountability program!

6 weeks of guidance, meal plans and 3 days a week of exercise.
It works! Check out the video below for more on Daniel and our program.
Want more info? Click here: http://crossfit305.com/nutrition/

 

7 Nutrition Hacks for ANY Holiday

7 Nutrition Hacks for ANY Holiday

Holidays bring emotion, family, memories and FOOD…the perfect recipe for a nutritional catastrophe, but fear not, my 7 Nutrition Hacks for ANY Holiday will set you up for success.

Whether it’s Thanksgiving, a birthday or any other holiday, the tendency we have is to over indulge in both eating and drinking.

Use these 7 tools to help you better deal with EVERY holiday. 

  1. Eat the food, just not all of it. Eat 1 plate of food, mostly filled with lean protein (Turkey, fish, lean beef, tofu, etc), vegetables (AMGAP, as much green as possible), and healthy carbs (sweet potato, mashed potatoes, rice). Garnish by adding very small servings of guilty pleasures (if you’re able and this doesn’t trigger binge eating).
  2. Limit alcohol & sugary beverages. This is a hard one, but if you’ve got a goal it’s worth it. Have seltzer with a lime, or if you absolutely have to, have one glass of white wine. Sip it and savor it. If you need to, have a diet soda or a coffee drink with sugar substitute.
  3. Drink a ton of water. This will keep you full and dilute the sodium found in many holiday foods.
  4. Remember why you’re there. You’re there for the company, for the memories, for the good times. None of these things require over eating or drinking. Eat slow, enjoy every bite, savor every sip. Enjoy the conversation and catching up.
  5. Have dessert… only if you REALLY need to. BUT, make it something REALLY worth it. Have a half serving. Dessert Option 2: make your own healthy dessert and bring some to share. A large, beautiful fruit salad is never frowned upon.
  6. Protein up! Drink a protein shake 60 minutes before meal time. This will bring you in to the meal already satiated and not ravenous.
  7. Stop before you’re full. See #4. Eat slow, chew slow, enjoy the heck out of your food. Doing this will allow your brain to catch up to your stomach and STOP over eating.

Use these tools to enjoy every holiday to its fullest and still get the results you want. It’s hard when you start but it gets easier over time. The cake isn’t that good anyway.

For more info on our nutrition program, click http://crossfit305.com/nutrition

 

#ABSTOBER

#ABSTOBER = 31 Ab routines to use year round!

#ABSTOBER 1 is here!
https://www.instagram.com/p/BZwZKibA-pr/?taken-by=crossfit305
100 single leg v-ups
slow and controlled
modify as needed

#ABSTOBER 2 is here!
https://www.instagram.com/p/BZyv2Q-AEx-/?taken-by=crossfit305
3 rounds
50 Russian twist
➕50 flutter kicks
modify as needed

#ABSTOBER 3 starts NOW!
https://www.instagram.com/p/BZztmUqAMP9/?taken-by=crossfit305
Alternating Tabata
20 hollow hold
10 second rest
20 seconds superman
10 seconds rest
4 rounds, 4 minutes total


#ABSTOBER 4 is HERE!
https://www.instagram.com/p/BZ2R-4NgAVs/?taken-by=crossfit305
500 reps
your choice
✅suggestions in video
awesome

#ABSTOBER 5 starts NOW!
https://www.instagram.com/p/BZ4nNDgAne3/?taken-by=crossfit305
REVERSE Tabata
10 second L-sit hold
20 second rest  
8 rounds, 4 minutes total

#ABSTOBER 6
https://www.instagram.com/p/BZ9h-RhA67l/?taken-by=crossfit305
ABSHOULDERFEST
SUPER SEXY SUPER SECRET
SHOULDER SUPER SET
✅3 sets ✅
10 bent over raise (rear delt)
10 front raises/side (anterior delt)
10 side raises (medial delt)
10 turn out bicep curls
10 triceps kick backs
Abs for rest: 10 bench crunches, then 10 more per each side.
SLOW, CONTROLLED WITH VERY LIGHT WEIGHT. IT SHOULD BURN, BAD

#ABSTOBER 7 starts NOW!
https://www.instagram.com/p/BZ_TVMeAHQq/?taken-by=crossfit305
200 plank knee to elbows
Use chairs or a wall for elevation
✅ DO IT

#ABSTOBER 8 is HERE!
https://www.instagram.com/p/BaCgnhggrOO/?taken-by=crossfit305
50 single leg strict Toes to bar
-OR-
150 single leg v-ups
GET IT DONE

#ABSTOBER 9 is HERE!
https://www.instagram.com/p/BaHV47MH-Rb/?taken-by=crossfit305
tabata Hollow Rock
20 second Rocks
10 second rest  
8 rounds, 4 minutes total
GET IT DONE

#ABSTOBER 10 is Here baby! https://youtu.be/fQVa0JghiT4
https://www.instagram.com/p/BaH46jOHBbo/?taken-by=crossfit305
FloorCore 1
20 second v-hold
10 leg raises  
20 Russian twists
40 flutter kicks

#ABSTOBER 11 is HERE!!!
https://www.instagram.com/p/BaM8W_5grMF/?taken-by=crossfit305
600 reps
your choice
have fun
GET IT DONE ✅

#ABSTOBER 12 starts NOW!
https://www.instagram.com/p/BaM_XSXgbAE/?taken-by=crossfit305
200 sit ups
Anchored, butterfly, GHD
straight leg, weighted
all the same or mix & match
GET IT DONE ✅

#ABSTOBER 13
3 minutes max GHD sit ups
rest 1 minute
2 minutes max sit ups
if you don’t have a GHD, do weighted sit ups
GET IT DONE ✅

#ABSTOBER 14 starts NOW!
https://www.instagram.com/p/BaUKYMCArY0/?taken-by=crossfit305
3 rounds
25 sit ups
25 Twists
25 fl. Kicks
25 v-ups
✅ GET IT DONE

#ABSTOBER 15 starts NOW!
https://www.instagram.com/p/BaWrKDtgZli/?taken-by=crossfit305
reverse Tabata L-Sit hold
10 second hold
20 second rest
8 rounds
get it done ✅


#ABSTOBER 16 is HERE!
https://www.instagram.com/p/BaW9zRig0j3/?taken-by=crossfit305
20 second tension plank
10 side plank raises/side
VIDEO DOES NOT SHOW THESE

GET IT DONE ✅

#ABSTOBER 17 starts NOW!
https://www.instagram.com/p/BaWxQ3LAnOt/?taken-by=crossfit305
50-40-30-20-10
Sit Ups
Supermans
YESSSSS!!!
GET IT DONE ✅

#ABSTOBER 18 starts NOW!
https://www.instagram.com/p/BaZg-pbgiX7/?taken-by=crossfit305
50 flutter kicks
25 toe touches
25 scissor kicks
YESSSSS!!! 700 reps!
GET IT DONE ✅

#ABSTOBER 18 starts NOW!
https://www.instagram.com/p/Bac14-Bg3_x/?taken-by=crossfit305
10 wiper complexes
-Or-
25 floor wiper complexes
YESSSSS!!!
GET IT DONE ✅

#ABSTOBER 20 starts NOW!
https://www.instagram.com/p/BaelVb9gAt9/?taken-by=crossfit305
25 abwheel rollouts
GET IT DONE ✅

#ABSTOBER 21 is HERE NOW!
https://www.instagram.com/p/BahOFi-AeyU/?taken-by=crossfit305
2 Rounds
21 Strict toes to bar
-or- V-ups
‍21 alternating SL V-Ups
GET IT DONE ✅

#ABSTOBER 22 is NOW!
https://www.instagram.com/p/BakK7C5gF5M/?taken-by=crossfit305
4 rounds for quality of:
‍22 Rotational push up plank K2E
22 Elbow plank kick backs
GET IT DONE


#ABSTOBER 23 YO!!!
https://www.instagram.com/p/Bam7U0rAQ_v/?taken-by=crossfit305
3 Rounds
23 Hanging top-half knee raises
23 flutter kicks, 2 count
GET IT DONE ✅

#ABSTOBER 24 BOOM

https://www.instagram.com/p/BapLY4rARWJ/?taken-by=crossfit305
2 Rounds
⚠️24 weighted sit ups
24 Elbow to push up plank
24 weighted supermans
✅GET IT DONE

#ABSTOBER 25 WOOOOO
https://www.instagram.com/p/BauSvhcgDBR/?taken-by=crossfit305
-Ric Flair
3 Rounds
10 side bends/side
10 g’mornings
10 single leg strict t2b
GET IT ✅ DONE

#ABSTOBER 26 YES MON big up
‍6 rounds per side, slow with abs brace
25 yard walk:
1 arm farmers carry, heavy
1 arm waiters carry, light

#ABSTOBER 27
https://www.instagram.com/p/BaxcaU1gt9L/?taken-by=crossfit305
12 sets, alternating sides
‍25 yard farmer/waiters walk
farmer heavy, waiter light.
MUSIC BY PRESSBOARD

#ABSTOBER 28
https://www.instagram.com/p/BazxpDAAv-Q/?taken-by=crossfit305
5 rounds with a light object
‍20 straight leg sit ups
30 Russian twist
50 flutter kicks
MUSIC BY PRESSBOARD

#ABSTOBER 29 dang!
250 butterfly sit ups for time. Use a mat or towel to prevent sliding.
‍ RX+= 150 GHD sit ups for time.
BE CAREFUL!

#ABSTOBER 30 ohh yeaahhh BROTHERRRRR
3 rounds
30 Weighted Leg raises (hold med-ball or other object between ankles, raise until legs are straight, return)
30 Toe touches (lay on back, legs straight up, reach up and touch toes)
30 Side touch crunches (lay on back, legs bent, touch side of ankle, alternating)
30 second hollow hold

#ABSTOBER 31 IS EVIL
See video for full info!
https://www.instagram.com/p/Ba5TlV2lvM7/?taken-by=crossfit305

Pick and choose as you like, the most important part is that you get it done! 

Ab routines are great, but Abs are made in the kitchen! Want more help with getting abs? Find out more about our nutrition program here: http://crossfit305.com/nutrition/

google Doc link for download:
https://docs.google.com/document/d/16ICJgNqTgSYKKRO4gm_pFJqAYnCkjkOR2ir3VbH_8Ps/edit?usp=sharing

YOUTUBE LINK:
http://www.youtube.com/playlist?list=PLC-uon7DK39Kx0G1YplzrkI3kggR8qenf

Wednesday the 1st of July, 2009


“Fran”
Thruster 95 lbs
Pull-ups
21-15-9 reps, for time

Below is a slideshow from last weekend’s Fittest in Miami II Challenge. Many thanks to Threshold, Affliction, Broward, BGI, NMB and all the affiliates and CrossFitters who came out. We will be having our next one in September and can’t wait to see you guys again.

Notes, tools, articles and ephemera:

Monday the 29th of June, 2009


Back Squat
1-1-1-1-1 at 90% of max

Rest as needed

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups
Post number of rounds completed to comments.

Notes, tools, articles and ephemera: