Call Us: 315-489-7445 | Member Login

Wednesday April 29, 2015 CrossFit Stapleton- Denver, CO

Snacking… the  never ending battle!!

healthy-snacks-list-1

 In about 110% of all nutrition assessments I do, everyone ALWAYS is in need of snack ideas and guidance.

Here is a bit of helpful info for everyone:

Snacking is VERY important… Old school nutrition frowns upon it, but anyone who has Wodded at 5am, eaten a 6:30am breakfast, and dose not have a lunch break till 12:30 can tell you how necessary at 10am snack is!! Eating consistently throughout your day boots metabolism and helps keep your energy levels up!! Say goodbye to that 3pm Starbucks….

When your body tells you are you hungry, EAT! When it tells you you are full, STOP! I suggest eating something every 3 hours… at least!!

An AWESOME day should look something like this (including Macros):

CHO = Carbohydrate – PRO= Protein – FAT= Fat

6am- Breakfast (CHO + PRO + FAT)

9am- Snack (CHO + PRO)

Noon- Lunch (CHO + PRO + FAT)

3pm- Snack (CHO + FAT)

6pm- Dinner (CHO + PRO + FAT)

Here are a few yummy/Macro balanced snack option: 

Bacon Wrapped Pecan Filled Dates

Grilled chicken slices and guacamole or salsa

Fresh Fruit (peach/pear/apple/etc) and nuts (almonds/pecans/cashews)

Lara bars + Protein (deli meat)

Sliced veggies (carrots/jicama/peppers/etc) and guacamole

Baked sweet potato and almond butter (or nuts) & Cinnamon

Greek yogurt and almonds

Deli meat (turkey/chicken) and avocado wraps

Jicama and salsa

If you have any questions on snacking email Tay at Tayler@CrossFitStapleton.com!

#YAYNUTRITION

CROSSFIT CLASSES: 

Performance-

A) Front Squat

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.

B) Complete as many rounds and reps as possible in 12 minutes of:

Run 200 Meters
12 Back Squats (135/95 lbs – taken from the floor)

———————————————————————————————————–

Fitness-

A) Five sets of:

Front Squat x 6 reps @ 2011
(use more weight than you used on April 8, 2015.)
Rest 60 seconds
Double-Kettlebell Overhead Carry x 100 Meters
Rest 45 seconds

B) Complete as many rounds and reps as possible in 12 minutes of:

Row 250 Meters
20 Wall Ball Shots

———————————————————————————————————–

BOOTCAMP RX CLASS:

For time: 

800m Run

40’ Burpee Broad Jumps

20 DUs 

100 Bicycle Crunches 

MyZone: Sprint/ Red

Rest 3 minutes… then… 

For time: 

800m Run 

40’ Bear crawl 

20 Burpees 

15 abmat situps 

MyZone: Sprint/ Red

Rest 3 minutes… then… 

For time: 

800m Run 

40’ Walking lunges (weighted) 

20 Ball slams (30/20)
15 situp and presses (30/20)

MyZone: Sprint/ Red

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text