Wednesday 1st June

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2:00min AMRAP:

10 Star Jumps

10 Mountain Climbers

3 Rounds:

10 Dowel Rod Pass Throughs

10 Push-Ups Plus

3 Rounds:

2 Shoulder Press

4 Push Press

6 Push Jerks

Weightlifting

Push Press (5-5-5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

21 SDHP, 35/25kg

12 Chest to Bar Pull-Ups
Rx 35/25kg

L1 30/20kg

L2 25/15kg

Tuesday 31st May

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2:00mins Skipping

3 Rounds:

10 MB Cleans

5 Push-Ups

3 Rounds:

5 Clean High Pulls

5 Power Cleans

5 Push Jerks

5 Clean & Jerks

Metcon

Metcon (Time)

For Time:

50 Clean & Jerk, 42.5/30kg
Rx 42.5/30kg

L1 35/25kg

L2 30/20kg

Metcon

Metcon (Time)

5 Rounds for Time:

15 Power Snatches, 42.5/30kg

Run 400m
Rx 42.5/30kg

L1 35/25kg

L2 30/20kg

Monday 30th May – Memorial Day USA

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

5mins:

Ring Rows

Push-Up Plus

Alternating Russian Lunges

*As many reps of each movement as needed.

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
45min Timecap

Partition reps anyway you like.

Saturday 28th May

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Squats

10 Star Jumps

2 Rounds:

30sec Couch Stretch R

30sec Couch Stretch L

30sec Squat Hold

30sec Straddle Stretch

2 Rounds:

5 MB Squat Cleans

5 Ring Rows

5 MB Thrusters

5 Push-Ups Plus

Metcon

Metcon (Time)

For Time “Bad Fran”:

Run 1200m

21 Thrusters, 42.5/30kg

15 Chest to Bar Pull-Ups

Run 1000m

18 Thrusters, 42.5/30kg

12 Chest to Bar Pull-Ups

Run 800m

15 Thrusters, 42.5/30kg

9 Chest to Bar Pull-Ups

Run 600m

Friday 27th May – PB Day!

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

2:30sec Double Unders/Practice

2 Rounds:

10 Sit-Ups

10 Ring Rows

10 KB Swings

10 (5 each arm) KB Push Press

2:00min Turkish Get Up Technique practice

Weightlifting

Push Jerk (5-5-5-3-3-3-1-1-1)

Beginner complete the 5’s only.

Intermediate complete the 5’s and 3’s only.

Advanced complete all.

Strength

Turkish Get Up (2-2-2-2-2-2)

2 reps Each Arm

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Advanced = Rx

Intermediate = Rx, longer time to complete

Beginner = Jumping Pull-Ups, Rx weight

Metcon

Mono-structural

400m Run (Time)

Max Effort 400m Run
3 attempts, rest as needed between attempts.

Thursday 26th May

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

10m Toy Soldiers

10 Star Jumps

3 Rounds:

6 Sit-Up to Pike Stretch

6 Sit-Up to Straddle Stretch

2 Rounds:

10 KB Russian Swings

10 KB Single Legged Deadlifts R

10 KB Single Legged Deadlifts L

Weightlifting

Deadlift (5-5-3-3-3-2-2-2)

Metcon

Metcon (AMRAP – Rounds and Reps)

18min AMRAP:

12 Hang Squat Cleans, 30/20kg

7 Pull-Ups
Rx+

42.5/35kg

Chest to Bar Pull-Ups

The Guide To Navigating a Restaurant Menu

shinetrout2

For most people, your first few weeks of a Paleo-style diet will involve at least one attempt – successful or not – to navigate a restaurant menu. When you’re new to this way of eating, dining out can be challenging, and often stressful. In an attempt to convert any normal restaurant menu into appropriate Good Food fare, we’ve outlined some tips and created this handy Dining Guide to help you make the most of your restaurant experience.

Today, however, we’re expanding upon our dining out recommendations, in the hopes that your next business lunch, family dinner, or special occasion celebration is easier (and more delicious). Ready to order?

Embrace the Awkward

 The first step to navigating a restaurant menu is accepting that you’re going to have to be “That Person.” You know, the one who asks questions about everything, makes about a thousand substitutions, and then still has to send something back? Yeah. That might be you.

But if you’re going to venture out and stay your healthiest, you’re going to have to do your due diligence. Instead of feeling self-conscious about the requests you’re making, take ownership! Let your waiter know that you a) understand that you’re being specific about your food, b) are willing to wait patiently while they ask the kitchen or the manager about anything they don’t know, and c) really appreciate their help (make sure you show your appreciation, too, if you know what I mean). If you’re patient and respectful with the restaurant staff, they’ll show you the same courtesy.

Do Your Homework

 If you’ve got any advance warning, do a little research about the restaurant. The more time you have, the more you’ll be able to find out. (And if you’re able to choose the restaurant yourself, even better!)

  • 5 minutes: Browse through their menu online, take note of any table-side specials (like warm bread or chips and salsa), and note any special policies – no substitutions could be a problem for you in this situation.
  • 10 minutes: Give the restaurant a call. Ask about their cooking fats, if they offer an allergen – or at least gluten free – menu.  Let the staff or manager know you’re coming and that you’ll have some specific food requests.
  • 15 minutes: While you’ve got a manager on the phone, take a couple of minutes to ask about how their ingredients are sourced. Do they purchase from local farmers or through a wide area distributor. Are their meats pasture-finished or conventionally farmed? The manager may not know the answers to these questions . That’s okay, but their ignorance probably answers your questions anyway. Most restaurants that feature local, organic, or appropriately raised ingredients are proud as punch of their commitment and are happy to share that information.

Prioritise Your Proteins

This seems like as good a place as any to talk about which proteins are your best choices* when dining out. (Hint: it’s not always the burger.)

*For the record, these are our personal recommendations, based on what we know about the factory-farming system, and the effect of this system on the health of the animal, and the health of the meat. If you disagree about our ranking, we’re okay with that – at least it shows you’re thinking about this stuff.

If you discovered during your research that the restaurant serves any form of responsibly-raised meats (grass-fed, pastured, organic), you have our permission to do an embarrassing happy dance in your seat, and choose whichever responsibly-raised “best choice” protein options sounds best to you.

If they don’t have a grass-fed burger, but they do have an organic, free-range chicken, prioritize the health of the animal (and your health) over your taste preference and order the chicken. Make sure to use your common sense, however – organic fried chicken is still not a healthy choice, because of the breading and the frying oil.

If, like most restaurants, the meat is conventionally sourced (factory-farmed), you’ll have the make the best of a less-than-optimal protein situation. Use this hierarchy to help you decide what to eat:

  • Good choice:  The best protein options on a restaurant menu are steamed or grilled fish or seafood, or lean cuts of red meat (like sirloin steak). Remember that toxins consumed by factory farmed animals can be stored in their fat, so choosing a very lean protein and trimming all visible fat will help you avoid some of these.
  • Okay choice: Look for grilled chicken (without the skin), or fattier cuts of red meat (like ribs or a ribeye steak). The standard burger-no-bun falls in this category too – not your best choice, because of the cooking method and oil.* Eggs fall here too – a better choice for breakfast than your traditional meats.
  • Avoid: We cannot recommend the consumption of factory-farmed pork in any form (especially bacon and sausage), anything fried (especially in batter), skin-on chicken (like wings or drumsticks), or meat swimming in mystery sauce. We’re not even going to discuss conventional hot dogs here. These are your least-healthy choices, so even if you like bacon on your burger, we strongly encourage you to do without.

*You’ll often have no choice but to consume vegetable oils when dining out, as even high-end restaurants cook with them. But if you can choose a healthier option that requires less (or no) oil, that’s your best bet.

Bring the Heat

In most restaurants, ingredients are prepared using a wide variety of cooking methods.  While some of them sound self-explanatory, a chef’s job is to make the food taste as yummy as possible, and sometimes that means adding not-so-obvious ingredients here and there.

Ask questions to make sure you’re satisfied with the description and process of each cooking method before choosing one. Also, many restaurants are happy to sub out a cooking method if you ask. If you see a protein listed as fried, ask for the protein grilled, steamed, or baked instead.

  • Grilled: Grilled foods (usually proteins) are cooked directly over heat, often on a metal rack. Many restaurants at a little fat to their lean grilled meats for the sake of flavor.  Sometimes proteins are cooked almost completely in a pan, and then finished on the grill.
  • Steamed: This one’s pretty obvious – foods that are steamed are cooked using hot water (steam). Again, this is usually applied to veggies, but it may also be used in relation to fish or seafood.  Steamed options generally show up in the “lighter eating” portion of the menu (ie: less fat), but that doesn’t mean you can relax here. Always ask questions. Sometimes these foods are more heavily seasoned to compensate for the lack of fat – make sure the seasonings don’t include wheat, soy, sugar, etc.
  • Sautéed: Sautéed foods are cooked in a small amount of fat. This is going to be the cooking method of choice for vegetable sides in most restaurants. Unless the menu states otherwise, you can assume your veggies are sautéed. You can request an acceptable fat option, or ask for your vegetables to be steamed or wet sautéed – cooked with water instead of fat – and served undressed.
  • Roasted: Foods that are roasted are cooked in a dry heat environment like an oven or over a flame. These foods are almost always basted with a fat (sometimes a different liquid) to enhance flavor and keep them from drying out.
  • Fried: Fried foods are almost always cooked in horrifically unhealthy, really hot fat, generally in the form of vegetable oil. There is no chance you’ll find an acceptable fried option at any conventional restaurant – and probably not at your fancypants downtown bistro, either. Moving on…

Read Carefully

This is the part where you begin to narrow your search and keep a mental list of questions you’ll want to ask the waiter.  Try to pick out three meals that appear to be primarily compliant and easily customisable.  Make sure they each include an acceptable protein and have the option of veggies as a side. Then, use the terms you just learned and the waiter’s (or manager’s) knowledge to help you make the best decision.

Keep in mind what you learned in your research about the cooking fats the restaurant has available, and do your best to keep your substitution requests reasonable. You can (and should) ask to swap out a baked white potato for a sweet potato, or ask the kitchen to leave off the rice and sub extra broccoli, but you shouldn’t expect the chef to make you zucchini noodles to sub for another form of pasta – get it?

Eat, Drink and be Merrily

Once you’ve ordered your meal, you can relax, knowing that you’ve done all you can do to keep your meal compliant. Sometimes, though, something gets missed in the communication, and your meal will still come out wrong.

If it’s something simple like croutons on your salad (and you’re not highly sensitive to the food in question), just pick them off and enjoy your meal. If you do have to send your meal back, don’t assume it’s your waiter’s fault, and don’t make a scene. Chances are your order wasn’t simple. Many Paleo meals require substitutions or special requests that kitchens aren’t used to handling. Calmly and clearly explain what was wrong and thank your server for taking care of it. Treating restaurant staff with respect paints a great picture of our community (and keeps people from spitting in your food).

When the meal is over, show your appreciation to the waiter and a glowing comment card for the kitchen staff. You may even want to thank the chef personally. This lets everyone know that their hard work was noticed and goes a long way toward improving tolerance of, and even acceptance of, people whose eating plans fall outside the “everything in moderation” norm.

And with that, you’re ready to take your happy, healthy self out on the town! 

Wednesday 25th May

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

3:00 min AMRAP:

20 Skips

10m Bear Crawl

10m Walking Lunges

2 Rounds:

30sec Lat Stretch

30sec Couch Stretch R

30sec Couch Stretch L

3 Rounds:

10 Ring Rows

10 Tuck Jumps

10 Hanging Knee Raises

Metcon

Metcon (Time)

3 Rounds for Time:

Run 1000m

20 Pull-Ups

30 Box Jumps, 24/20″

Metcon

2:00 minute Marathon (3 Rounds for reps)

2:00 mins to accumulate AMRepsAP of:

KB Swings, 28/20kg

Then straight into:

2:00mins to accumulate AMRepsAP of:

Wall Walks

Then straight into:

2:00mins to accumulate AMRepsAP of:

Jumping Lunges

Tuesday 24th May

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

Run 300m

2 Rounds:

30sec Bottom of Squat Stretch

30sec Tricep Floss & Smash R

30sec Tricep Floss & Smash L

3 Rounds:

5 Front Squats

5 Push Press

5 Thrusters

Weightlifting

Thruster (3-2-2-2-1-1-1-1)

Metcon

Metcon (Time)

5 Rounds for Time:

12 Sumo Deadlift High Pulls, 42.5/30kg

12 Ring Dips
Rx 42.5/30kg

L1 35/25kg

L2 30/20kg

Monday 23rd May

CrossFit Proficient – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Mountain Climbers

10 Alternating Lunges

3 Rounds:

5 Push-Ups

5 Sit-Ups

5 Push-Press

5 Squats

Metcon

Metcon (5 Rounds for time)

5 Rounds for time:

20 Burpees

10 Handstand Push-Ups

Run 400m
*Rest 90secs Between Rounds

Metcon

Metcon (AMRAP – Reps)

8:00 min AMRepsAP:

Sit-Ups

V-Ups

Hanging Knee Raises

Toes to Bar

Lying Leg Raises