2013 Zone Paleo Challenge
Why is nutrition so important? Let's start by breaking down your day.
There are 24 hours in the day, you sleep about 5 to 7 hours a night, you come to CrossFit Macomb for a WOD about 1 hour, that leaves 17 hours that you are awake and eating. 70% of your day you are awake and making decisions on what and when to eat. So nutrition is very important. Not only because it is what you do most of the day but it fuels you to compete with the daily challenges you face that day.
We are going to do a Zone/Paleo Diet Challenge. Why Zone diet? For two reasons. (1) the Zone diet is all about portion control. Portion control/ over eating is the main reason for obesity. (2) once you learn the secret of portion control and how eating the right foods will better fuel your body, you will see faster weight loss, more energy, mental clarity, and better performance in the gym.
It is going to be a lot of work but it will be a great experience and the results will be worth it. At the end of the challenge you will have a calibrated eye to how much you are eating and how much you should be eating.
We will be doing a nutritional lectures the week before challenge going over Zone Diet and any questions on the Zone Diet. There will be three lectures with the same content, Tuesday 1/29/13 at 5:00pm, Wednesday 1/30/13 at 5:30am, and Saturday 2/2/13 at 11:00am
Athletes are required to have some "skin in the game", the buy in for this event will be $20-due no later than Friday 2/1/13.
The challenge will begin on Monday 2/4/13 and end on Saturday 3/8/13
Each athlete needs to complete a challenge baseline workout (Karen - 150 Wallballs) on Friday 2/1/13 or Saturday 2/2/13 at 11:00 am. Finals event is Saturday 3/8/13 at 11:00 am.
February Macombie
This
month, the Macombie Award for "Outstanding Encourager Award" goes to
Lisa W. Not only is Lisa a great CrossFitter, but she is there to
encourage you to complete and finish the WOD. A lot of times after the
WOD we have a hard time breathing and we are completely out of energy.
It takes everything you have just to stand. But what about everybody
else? Lisa, knowing what she just finished, looks over to you seeing
that you are not done yet. She doesn't just clap her hands and say,
"Keep going". She helps you through the last round by doing the movement
with you. Personally , I love WODing with Lisa because I know that when
she is done no matter how tired she is, she will come along side of me
and help push me through the last couple of reps. I don't know why but
it makes the world of difference when someone is struggling with you and
all the while says, "Come on, keep going, we will get through this." Thanks Lisa for all the support and encouragement that you provide.
Box to Box Throwdowns
CrossFit Macomb
has challenged 586 CrossFit Asylum to a head to head, box to box
throwdown. This event is for all members of both boxes at any skill
level. There will be 4 scaling categories to accommodate all athlete
levels. If your thinking, "I'm not good enough, I shouldn't go." then
you are absolutely wrong. This event is for everyone and designed to
expand yourself. The box with the best overall score takes home a Rogue
gift card for equipment for their box.
There will be 3
WODs picked from 5 posted WODs the week of the throwdown. The top
scores from each box will be used to determine the throwdown winner.
Sign up here. It is $5 at the door per person.
On Ramp
It has been a while since we have done an On Ramp course. Since November.
We have revamped our On
Ramp courses to keep them running once a month. Remember the On Ramp is
for people that are new to CrossFit and not quite accustomed to the
movements. It is very informative and beneficial.
If you have joined with
CrossFit Macomb since November 1st would highly recommend that you go
through the On Ramp courses. There are 6 classes and will be reoccurring
on Tuesdays and Thursdays at 5:00pm and Saturday at 9:00am. These classes are by appointment only so don't just show up and expect a lecture.
If you are a current
member and have never gone through the On Ramp or would like to go
through it again, please contact me so that I can get you on the
schedule.
These classes will be available starting 2/5/13 at 5:00pm after the nutrition lectures that are happening this week.
Winter Weather Policy
Just a reminder, as we
continue through the winter months, we follow New Haven School
district's school closings to determine if we will be open or closed
based on the road conditions. We will also post this on Facebook so make
sure you friend CrossFit Macomb on Facebook
Registration for Future Events
Registration has begun
already for some of the summer races. We signed up for two races this
summer, the Swamp Foot 4 Mile (which is becoming an annual event for us)
and the 5k Foam Fest. By registering early you secure your spot and it
cost less.
The Swamp Foot 4 Mile is on August 31st and we registered for the 10:20am heat.
The 5K Foam Fest is on June 8th and we registered for the 10:30am heat.
You are welcome to join
us for these obstacle races. We had a blast last year and excited for
the new challenge in the 5k Foam Run
Upcoming Events
Jan 29th: 5:00pm Nutrition lecture
Jan 30th: 5:30am Nutrition lecture
Feb 1st: Registration for Zone/Paleo Challenge closes
Feb 2nd: 11:00am Nutrition lecture
Feb 5th: 5:00pm On Ramp Course I
Feb 16th: 9:00am (to 1:30pm) Box to Box Throwdown
March 8th: Zone Paleo Challenge finals June 8th: 5k Foam Fest
August 31st: Swamp Foot 4 Mile
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