8-week Nutrition Challenge Summary.

The nutrition challenge wrapped up Sunday, September 8. I want to thank all of the participants for asking the questions, doing the research, and logging your food for 56 long days. I know we lost people along the way. Still, I hope all of you learned something here that you can apply to your eating habits long-term. The big take-away really is about eating to perform, or eat more, do more. It’s not about restricting calories and/or carbs to lose weight. CrossFitters need carbs to kill WODs. Also I hope you learned that the number on the scale does not reflect your fitness level…which brings me to the big announcement….

THE WINNER! It will come as no surprise that Therese Johnson is the winner. She finished with 102 points out of 104 possible. She only missed 2 possible WOD days in 8 weeks and every journal entry was balanced and turned in timely without my asking. In addition, she shaved off almost 8 percent body fat and shaved 3 and a half minutes off her Foundations WOD time. That is impressive. I am sure those of you who have worked out with Therese at the gym have seen her focus and determination as she pushes through the workouts. She has the attitude and willpower necessary to accomplish any goal. We are very proud of her and look forward to seeing her work her way up the whiteboard.

Out of 33 participants, 13 remained persistent and their hard work definitely paid off. Of the people I measured on my team — Alicia, Spunky, Kristen and Therese — they all had significant body fat loss. Natalie and Michelle were solid in their diary entries, and I think Charlie was most improved, as far as balance and eating enough.

Thanks to Matt, Hayley, Jodi, Nick and Kurt for helping to make this challenge a success.

As we move forward, continue to balance your meals, even if you allow “less healthy” things in once in a while. I hope you all learned something! It’s been a pleasure talking food with you all.

~Sara Piazza

“CINDY”

As Many Reps As Possible in 20 mins of:
5 Pull ups
10 Push ups
15 Squats

For Load:
Push Press, establish a new 1 rep max

Complete 5 rounds for time:
6 Snatch, 135/95
20 Double Unders

For Load:
Front Squat, work up to a new 1 RM

5 Rounds for time:
6 Clean & Jerks, 135/95
6 Toes to bar

4 rounds for time:
15 Burpees
15 Step overhead walking lunge w/plate
15 Pull ups

“Foundations”

3 Rounds for time of:
Run 400 meters
10 Deadlift, 155/95
20 Kettlebell Swings, 53/35
30 AbMat Sit ups

On the minute for 20 mins

Odd: 10 Heavy Wall Balls, 20/14
Even: 40 Double Unders

For Load:

Shoulder Press, 1-1-1-1-1 reps
Push Press, 3-3-3-3-3 reps
Push Jerk, 5-5-5-5-5 reps

It’s who we are:

Seldom do I take the opportunity to use this blog as most blogs are intended. Rather, it is used to post our daily WOD or tips/techniques for self-rehab and mobilization or other CrossFit silliness. So, I guess I will use it as a blog post this evening.
I attended the “Battle of the Fittest” partner competition hosted by CrossFit Alexandria this past Saturday. Nick Sanchez was the only athlete from CrossFit Virtus that competed. While being there for over the course of 4 WODs that lasted over 12 hours, I had ample time to think of the athletes at Virtus, how they would stack up to those competing, the CrossFit Open Sectionals (how to prepare), programming, our very first competition as an Affiliate (Fight Gone Bad, LA Style)…really everything that makes up our community of athletes. What I realized is that many of us found this sport because of our desire to better ourselves mentally and physically. I also noticed time and time over during the competition the selflessness of nearly every athlete competing. It goes without saying that the judges and volunteers devoted their time and energy to the event coordinators and athletes competing. This selflessness demonstrated by these people is what drew me to love this community so much. And because this was a partner competition it took every ounce of energy from both athletes to be equally successful.
Many of you that are rather new to CrossFit still may not understand the concept of the Girls workouts or more importantly Hero workouts. But, when I began my CrossFit journey over 4 years ago (pre-Reebok), I was astonished at how much CrossFit paid tribute to others by creating workouts in honor of those who gave everything. I know it seems crazy to some to do a workout to honor fallen soldiers, marines, firefighter, police, etc, but to many, we use it as a way to share the pain and suffering of those affected by such tragedy. For me, it is a reminder of the atrocities associated with the realities of the world we live in that others would rather turn a blind eye to. For us, it is who we are.

“Hotshots 19”

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Photo courtesy of www.CrossFit.com