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WINNERS!!!!

Would you check out those numbers!!!!!

 

With all the hype around the CrossFit Open…it may have slipped your mind that we just completed the Lurong 5-week nutrition challenge, but now that the official results are in we can talk about how awesome we did. Toot Toot!!!!!

Before we congratulate our top 3, lets look at how we did as a whole.

In just five weeks:

  • We lost an average of 3 inches and a total for everyone was 35 inches 
  • We  lost on average 3 pounds with a total of 26 pounds

  • We came in 28th in the nation
  • 1st Place in Connecticut

Not only did we lost inches and pounds, but we gained a ton too. We gained the confidence to do more in the gym than we thought. We learned how to take a moment before tossing food in our mouth and decide if it is the right choice to fuel our bodies. We tested our willpower and fought urges that may have otherwise gone without notice.

A great little resource they used was a chart that gave a full breakdown of when everyone at their best and when we struggled. the majority of our “cheats” came in the evening. With the second highest at dinner. This is important to note because it shows us a trend and if we can break that down we might be able to make a significant change in our habits. Although, most of our cheats did come at night, overall, 69% of the time we were eating at the “Elite” Level (top level) with only 12% being “cheats”. I think that deserves a pat on the back.

Overall, we had great results, but there are always a few at the top who we want to celebrate!!!!!

In 1st place is Miriam with an impressive finish on Lurong Retest wod, completing an additional 49 reps. In second place, Moe. And in 3rd place Dana with an additional 33 reps in the retest.

Congratulations to everyone. Lets keep these new habits going!

 

 

 

 

 

What all new CrossFitters should know

Trying something new can be intimidating and that can be especially true when it comes to starting CrossFit. When you first walk into a “box” (click the link to check out more CrossFit lingo) it can be overwhelming; there are no “cardio” machines, mirrors, or smoothie bars. Instead, there are pull-up rigs, ropes, and very large weights that appear to weight more than you ever plan on lifting. And if you happen to show up when a class is going on it may look like total chaos the music is blasting and the members  are grunting while simultaneously cheering for the person next to them, peeling off layers of clothes, while occasionally looking as though they are about to cry only to finish the workout with a smile on their face.

But here is the thing…..not everything is as it seems.

Typically, there will be some “cardio” machines; rowers, bikes, but mostly we are the machine; we can run, jump, skip, and crawl. Many of those gigantic weights are made of rubber requiring them to be much larger; what may look like a 45# plate at your globo gym may actually only weigh 10#. And as for the members who tossing around large amounts of weights, doing movements that you have never seen before, and hanging from the pull-up rig like gymnasts; they too were once in your shoes; nervous, scared,and intimidated.

Mobility PRs

We know we harp on you about your mobility or shall we say lack there of, but there is good reason, mobility is the cornerstone to good movement. When we lack mobility it becomes nearly impossible to get into a good starting position and if your starting position is off you can bet that the entire movement will be off, inefficient, or worse, hazardous.

The problem is that we don’t put nearly enough effort into becoming more mobile, we’ll spend countless hours doing work (exercise) to get stronger, faster, skinner/bigger, but very little time working on the quality of  movement.

And its not all your fault

Becoming more mobile lacks glamor and reward. There is no spot reserved in my journal for when I hit a new mobility PR (personal record) although there are multiple pages for strength PR’s (1 rep max, 3-rep max, mile time, Fran time, Fight Gone Bad score, etc.) and I have yet to write on the PR board that I have surpassed my mobility from previous months.

Check out this video from Mobility WOD where he explains the 23:58 rule. Basically the “rule” is that we spend (maybe) 2 minutes mobilizing an area, which leaves 23 hours and 58 minutes not mobilizing.

P.S. We are going to start a new trend….mobility PR’s all over the place…on the PR Board… in your journal….watch out wall squats here we come!

Friday Night Lights! By Coach Sarah

The countdown to the Open has officially begun! Crossfit athletes around the world are getting ready for the 5 weekly wods that serve as the first step in qualifying for the Crossfit games. For the next 5 weeks, every Thursday night at 8pm, Crossfitters around the globe will anxiously wait until the WOD is announced. At True Athletics we will also be biting our nails and cursing Dave Castro’s name. We’ll strategize and speculate and maybe even cry a little. We will be watching the announcement of the workout live at the gym on Thursdays @ 8pm. Come for Oly or just come and hang out. If you like reality TV, you’ll love the CF Open announcement.

 
And then, come Friday, we bring it!
We push harder, move faster and dig deeper.
While we may not qualify for regionals, that doesn’t stop us from throwing down and giving it our all. That’s why we celebrate the Open with our own event during all evening classes on Fridays; Friday Night Lights.
During Friday Night Lights, you can expect loud music, lots of sweat and a crap ton of motivation.
Get ready to push yourself and your friends harder than you ever have. Get ready to see PRs left and right. Get ready to crack open a beer with your friends and rehydrate after killing it!
This is Friday Night Lights!
This is True Athletics!
If you still have to register here is the link:
Sign up with our Affiliate: CrossFit True
and then join our team: Team True

Coconut Flour Tortillas

These coconut & tapioca flour tortillas are perfect for your next “Taco Tuesday”. I used them in a Chicken Enchilada Bake and had a few left over. After a few days in a tupperware container I ended up tossing them in the toaster oven. They came out more crunchy (not able to fold them) kind of like a flatbread, but still delicious. I just broke it up and dipped them into guacamole.

 

The original recipe can be found at TheCoconutMama.com (I made a few changes)

 

Ingredients

  • 2½ Cups Almond Milk    Coconut Milk (not the can stuff, the kind you find near the almond milk)
  • 4 large Organic Eggs
  • 2 Cups Tapioca Flour Starch
  • ½ Cup Coconut Flour
  • 1 Tablespoon Flaxseed Meal      Chia seeds (these could be completely omitted)
  • ½ Teaspoon Sea Salt
  • ¼ Teaspoon Vanilla Extract (optional, but recommended when using tortillas for sweet crepes)

Instructions

  1. Heat an 8” frying pan over medium heat. Depending on the type of pan you are using, you may want to melt a ½ tsp of coconut oil to ensure the tortillas don’t stick.
  2. In a mixing bowl, add together the almond milk and eggs. Blend or whisk well.
  3. Add the remaining ingredients and continue mixing until there are no clumps of flour.
  4. *Ensure the pan is well heated before moving forward*
  5. Using a ½ cup measuring cup, scoop the mix and pour onto the center of the pan. Quickly rotate your wrists and tilt the pan until the mixture covers the entire bottom. This will create an 8” tortilla.
  6. After a minute or so you will see the edges starting to lift. Using a wide spatula, flip the tortilla. Cook until golden brown and flip once more to brown the first side.
  7. Remove from heat and allow to cool on a baking rack.
  8. Add a tiny amount of coconut oil to your pan and begin again.
  9. This recipe makes twelve 8” tortillas. These can be served immediately, stored in the refrigerated for 2 weeks or in the freezer for longer.

It’s the most wonderful time of the year……….CF OPEN!!!!

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The CrossFit Open is right around the corner…..First wod is released Feb 23th

 

What’s the CF Open you ask?!?

 

It’s 5-workouts over the course of 5-weeks (1 workout per week) in which hundreds of thousands of people (272,661 people last year) all complete the same workout….How cool is that!!! That means that if you have a friend in Zimbabwe who also does CF they will do the same exact workout, you can talk about how awesome it was… maybe talk a little smack?

 

So, each Thursday night a new workout is released from CF headquarters (@8pm) and you will have until Monday Night (8pm) to do the workout and submit your score. As a gym we will be completing the workouts on Fridays…….with “Friday Night Lights” being the main event during the evening classes (in the past, somehow, adult beverages have been on hand for some post workout fun).

 

Therefore, all day on Fridays we will be doing the CF Open workout regardless if you are signed up or not….so you should just sign up.

 

I have heard (and disproven) all of your excuses…..

 

“I can’t do X,Y, or Z”….no worries there is a scaled division and even if you can’t do those movements you can still do all the others.

 

“I don’t like competing”…good thing that you’ll truly just be competing against yourself. Can you push yourself to pick up that bar one more time, can you keep moving even when your brain tells you to stop, can you go just a bit harder than normal?

 

My new favorite….”blank stares” like you can’t hear me….or maybe you don’t think I am talking to you…..F.Y.I……I am talking to you.

 

the list goes on and on.

 

Let’s skip the peer pressure and just sign up

Register Here

Games.CrossFit.Com

When you are registering, they will ask you which Affiliate you belong…..answer: CrossFit True. Once you are registered you will also want to join our team, our team name is “Team True”.

This is going to be AWESOME!

Affiliate Name: CrossFit True

Team Name: Team True

Smoky BBQ Sauce

BBQ Sauce (753x800)

Ingredients:

1 Onion

2 garlic cloves

1 can (6oz) tomato paste

1 can (14oz) tomato sauce

~6 dates (softened in hot water)

½ cup unsweetened apple sauce

¼ cup balsamic vinegar

¼ cup white wine vinegar

3 tbsp Dijon mustard

2 Tbsp coconut aminos

2-3 Tbsp fresh ginger

½ tsp cinnamon

1 tsp smoked paprika

3-4 dried chipotle peppers

1 cup water

¼ tsp all natural liquid smoke

 

Directions:

 

  1. Make sure your dates are soft by soaking them in hot water (maybe 30 minutes or less). This will just help the mixing process. Your blender blades will thank you.
  2. Depending on how good your food processor is you won’t need to cut up everything too much because you’ll be blending it all anyway.
  3. Throw everything into your food processor. I threw everything into the pot I used to cook it and just used a stick blender to mix it up. (Caution: this did splatter a good amount, but with caution it can be avoided)
  4. Bring it to a boil, then lower heat and simmer 45-60 minutes until it is thicker. Stirring occasionally.
  5. If you want it to be smooth you’ll need to strain it through a cheesecloth. But truly it’s not needed

 

It’s that simple.

 

This makes a good bit of bbq sauce. The first time I made it I used in on pulled pork and still had 2-16 ounce mason jars full. I kept one in the fridge for dipping sweet potato fries, grilled chicken, & used on top of burgers. The other jar I froze.

Homemade Mayonnaise

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Mayonnaise, it might not be the first thing you think of when revamping your diet, but if you make it yourself you’ll be eliminating the harmful ingredients. Now, I’m not someone who smears mayo on my sandwiches everyday, but I have found that the addition of homemade mayo to some recipes adds a great deal of deliciousness. 

 

Homemade mayonnaise can also be used as the base for making your own creamy dressings and it is the base of “awesome sauce”. What is “awesome sauce”???? Basically it is any sauce I make using homemade mayo as the base…and it is always AWESOME! Think chipotle aioli, yep it’s that good. We will talk more about “awesome sauce” in an upcoming blog…stay tuned.

 

I do need to warn you, you must be responsible with your use of this mayo. Just because you are making your own mayo does not mean that you can eat as much as you want, it is still mayo and therefore high in fat.

 

On that note let’s talk about the benefits that comes out of making your own mayonnaise. As I mentioned, making your own mayonnaise will eliminate the harmful ingredients. In traditional mayonnaise that you buy at the grocery store you will find that it contains two ingredients that you don’t want to eat…..soybean oil and sugar.

 

Obviously, sugar is something that we try to avoid, with new research coming out all the time, it appears that sugar is more harmful than prior generations thought. It is also really easy to (over)consume so if there are anyways we can eliminate it, we are taking a step in the right direction.

 

Soybean oil is a little bit trickier as it’s doesn’t get the media hype like sugar does. What foods do you often find soybean oil? Margarine, shortening, mayonnaise, dressings, imitation dairy, and baked goods ←———– did you notice a trend there…..those are not the foods we would consider to be part of a healthy diet. The reason it is used so often is because it’s nearly flavorless on its own, plus it’s easily and cheaply produced.

 

Being easily and cheaply produced has it’s drawbacks.

  • It’s artificially hydrogenated to improve shelf life, but hydrogenated=Trans Fats and unless you’ve been living under a rock you know the dangers of trans fats.
  • Soy in general is harmful
    • Over 90% of soy is genetically modified
    • Contains estrogen-like molecules that disrupt hormone levels
    • Have chemical properties that are believed to decrease the body’s ability to absorb nutrients

If you have been duped by marketing and fancy packages and thought that buying the “olive oil” version would eliminate the harmful ingredients, I would urge you to read the label. Although it contains olive oil, the first ingredient (and therefore the most prominent) is soybean oil. Avoid all that by making your own!

 

How to Make Homemade Mayonnaise

 

Ingredients:

1-Egg Yolk

1-dollop Mustard

1-TBS Apple Cider Vinegar (or fresh squeezed lemon juice from ½ lemon)

1-TBS Warm Water

1-Cup Light Tasting Olive Oil (you can use regular olive oil, but the olive oil flavor will come thru)

 

Tools:

Stick Blender (this makes it super easy)

 

Choosing a Healthy Breakfast

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What is the best option for your health and wellness?

 

Pictured above are two seemingly healthy breakfast options. On the left Mom’s Best Cereals, a whole grain wheat cereal, boosts 6 grams of fiber and NO artificial flavors, NO High Fructose Corn Syrup, & NO Hydrogenated oils. And if you read the ingredients you can actually pronounce all the words, but you might not know what they are. This is marketing at its best.

 

On the right is a homemade breakfast of lean ground turkey, sweet potatoes, and egg whites. Although the fiber content is not as quite as high, it also has no artificial flavors, no high fructose corn syrup, & no hydrogenated oils and pronouncing the ingredients are not only possible, but you’ll know what each ingredient is.

 

Since, the cereal has a label that guides what a serving size should be, that is what is depicted in the picture. Take into account this photo shows 1 serving of cereal which is equivalent to 1 cup. An amount that very few people would consider to be filling. Additionally there is ¼ cup of almond milk.

 

The picture on the left is my typical breakfast. There is no “serving size” it is simply a breakdown of 3lbs of lean ground turkey, the equivalent of approximately 27 egg whites, and 1 x-large sweet potato equally split into 7 breakfasts to carry me throughout the week.

 

Below is a side-by-side comparison of these two breakfast options based on their macronutrients (fat, carbs, & Pro) (Note: I doubled the cereal “serving size” as that is not what is typically eaten at a meal.  

 

Cereal w/ Almond Milk

*2 servings (b/c no one eats just 1 cup of cereal)

Egg Scramble (Turkey, Egg Whites, Sweet Potato)
TOTAL CALORIES 436 cals 308 cals
Fat (grams) 4 g 10 g
Carbs (grams) 90 g 14 g
    Sugar (grams) 22 g 3 g
Protein (grams) 10 g 38 g

 

There are a few things that jump right out; the alarming high number of carbohydrates (& sugar) and the very low amount of protein in the cereal. Just to give you a quick example, if I were to eat the cereal for breakfast it would be more than half the amount of carbohydrates I should consume throughout the entire day. On the flip side 10 grams of protein is hardly putting a dent into what I need in order to achieve my goals.

 

A bigger, more time sensitive (what is the immediate result) issue is that although the cereal breakfast will give us a sugar rush, will make us feel great….it will be very temporary. Once that sugar rush (peak is roughly around 20 minutes after eating) you’ll crash. The symptoms associated with that sugar crash are confusion, anxiety, fatigue, headaches, and my favorite hunger.

 

Your body’s immediate reaction to the egg scramble breakfast is quite different. You won’t get that quick “sugar high” that tricks your brain into thinking it’s worth it, but you also won’t get the “sugar crash” and there are a few reasons for this. The lower amount of overall carbohydrates and sugar contained in this meal are much less. Additionally, the high protein and moderate amount of fat will slow the rate at which the food leaves your stomach. This slow emptying of the stomach will keep blood sugar levels stable. Even better is that due to this slow emptying of the stomach you’ll feel fuller longer and won’t go running out to get your next sugary snack.

 

Here is the basic problem with consuming too many carbohydrates and too little protein. Most of us want to lose fat while building or at the very least maintaining our muscle mass. You never hear anyone saying “I have too much muscle, i’m just too dang strong”. But if you look at the recommendations for how much protein we are suppose to consume it is based on not losing muscle, in order to build muscle you need more than what is recommended.

 

For reference 0.8 grams per kilogram of bodyweight is the recommended amount                                   or for 150lb person (68kilo) which ends up being 54g of protein daily.

 

But remember that is to avoid muscle wasting, its not for building muscle or even maintaining good healthy muscle, it’s the minimum you have to consume so your muscles don’t waste away. This also doesn’t take into account lifting weights and exercise, many athletes will aim to get 1g per pound of body-weight.

 

For a while now we have been making carbohydrates the bad guy. Everywhere you turn people are talking about eating “low carb” and avoiding carbs, but honestly our “low-carb” craze has been misled. First, carbs come in more forms than just bread and pasta. Fruits (fruit juice), vegetables, beer, soda, sugar…these are all carb sources. Second carbs are not the only enemy when it comes to insulin resistance and how your body reacts to the carbohydrates you consumed. You have to look at the whole picture; sleep deprivation, stress, diets high in both sugar and fat, and chronic inflammation.

 

Carbohydrates provide energy, but if you are not using that energy….well those carbohydrates will be stored as fat (hopefully for later use). If you never need that stored energy (i.e. you don’t do physical activities) it just stays there as fat. You see the problem?

 

What might be more important to discuss, rather than grouping all carbs together and labeling them bad. Would be to pull those out that cause the most disruption to your body such as; wheat, beer, and table sugar. For the most part your body considers these poisons, they cause inflammation throughout your body and this chronic inflamed state can be linked to many health issues.

Lurong Challenge Questions Answered

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There is still time to register!!!
http://challengeseries.lurongliving.com/resolution17/
How are we tracking the challenge this time? Is it like the wlc with a phone app or strictly through the website? 

  •  As far as I know Lurong has yet to develop an app to keep track of your point during the challenge.

However, you do have more time to enter your scores. Scores must be entered within 6 DAYS.

  •  For example your score for the first day, Monday Jan 16 th must be entered by Sunday Jan 22

@ 11:59pm

  • I think this is more of a curse than a blessing. Think back 6 days ago…..what did you eat? See the

problem here; I can’t remember what I ate yesterday, never mind 6 days ago. Try to get into the habit

of logging your scores as often as possible

 

Is the lurong WOD a weekly thing that is built into regularly scheduled programming or do participants go for an

extra WOD to measure progress? I think I read that it was weekly but maybe it’s a benchmark and a final.

  • There will be 5-workouts to complete, 1 for each week. However, the first & last week will be the same

workout to test/retest your awesomeness. These workouts will be added into our regular classes, keep

an eye on zenplanner. If you can’t make it to a particular workout you can make it up sometime

throughout the week. Open Gym would be your best option as you will need a judge.

 

How do you decide which level to do for the workouts and do you have to stick to the level you choose or can

you change it daily like the meal choices?

  • Each workout you are able to choose which level you want to do. Depending on the movements & your

strengths/weaknesses you might use all three levels throughout the challenge. With ONE

EXCEPTION, the first and last workout must be done at the same level because that is your retest.

How is nutrition scored?

  • We must try to get out of the mindset that we are putting ourselves into a particular nutrition category.

Everyone is at the same level. Each meal we are striving to eat all foods that are considered “elite” and

therefore earn the points that are associated with “Elite”

  • Thinking that you are “allowed” to eat __________ because it is in the “Pro” or “Starter” level is not the

best way to attack this challenge. Strive to earn the most points possible each and every meal (Elite).

 

Do I need to get my Body Weight and Measurements?

  •  Yes, we will start taking measurements this weekend (Saturday Jan 14th) You must have them done &

entered by the Monday the 23 rd . Measurements include, Body weight, and circumference of waist, hips,

chest, thighs, and arms.

 

 

Also, how do you win?

  •  Unfortunately, you will not be able to win as I (Moe) plan on taking the top spot this time.

However, if you want to come in a strong second place here is the breakdown of points you can

earn.

Category Points Possible

Diet Compliance 1,050

Performance 500

Improvement 750

Lifestyle Focus 150

Bonus 420

Total Points Possible 2,870

Dietary Points:

  •  6-meals (time periods) per day. Breakfast, Morning, Lunch, Afternoon, Dinner, and Evening.

o Earn +5 for every “elite” meal

o Earn +4 for every “pro” meal

o Earn +3 for every “starter” meal

o Only +1 for “cheat” meal

o Failure to log points will result in a 0

  • Note: You are not required to eat during each “time period”

Performance Points:

  • Based on each of the 5-weekly workouts

Improvement Points:

  • Earn point by how much you improve in the benchmark workout (Test-First week & Retest-last

week)

Lifestyle Points:

  • Each week you earn points by complying with lifestyle challenges such as; staying hydrated,

eating vegetables, exercising daily, mobility & stretching.

  •  This is a quick yes or no. +5 for YES & +1 for NO

Bonus Points:

  • You are able to earn even more points each week by:

o Completing the weekly workouts

o Tracking Goals

o Submitting recipes

o Writing a reflection about the challenge

o Doing a video reflection about the challenge

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