CFCTami

CrossFit Cypress will host its first CrossFit Endurance WOD on Saturday, January 7 at 8:30.

Come and join our own Rodney Janczak, level 1 and CrossFit Endurance Certified, as he leads an endurance WOD. The endurance program will be designed to improve running techniques, aerobic capacity, and aid in training for endurance events.

Endurance WODS will be scheduled every other Saturday at 8:30 starting this Saturday, January 7th.

This class is for CrossFit Cypress members only.

W.O.D.

Death by 10 meters

MERRY CHRISTMAS AND A HAPPY NEW YEAR!!

To celebrate the holidays CrossFit Cypress will have altered hours next week and weekend.

Friday, December 23rd 9:30 am only

Saturday, December 24th Closed

Monday, December 26th 9:30 am only

Friday, December 30th 9am and 5pm only

All other days we will run regular class hours. We wish each of you and your families a blessed holiday season.

 

THANKSGIVING HOURS:

 

CrossFit Cypress is Thankful for each and every one of our fabulous athletes, and we wish you a blessed holiday spent with good friends, good family, and good food (as long as it is paleo!).

For the holidays, CrossFit will have the following hours this week.

We will have regular class hours Monday thru Wednesday

We will be closed Thursday – Saturday

We will be back at it Monday morning at 5 am!

The Monster Mash, a 5k,10k, and 15k race, at Sam Houston Raceway is coming on Sunday, October 30. We are looking to get a group together from the box to run the race. All the races start at 3:45pm, so it doesn’t matter which distance want to run, we would all be together. It would be a great time had by all. You can check it out at www.onurleft.com There will be a sing up sheet also at the gym, but you will need to register on your own. Let’s make it a CrossFit Cypress Day!

It is time for me to reorder my beloved almond flour, and even though I thought about keeping this information for my team only (just kidding),  I decided to share with all.

If you are not familiar with it, almond flour is the key ingredient to baking paleo. I use almond flour to make pancakes, muffins, and other baked goods. It really allows you to have more choices while staying on track with eating paleo. Long strory short, we can place a bulk order together on the website www.honevillegrain.com Shipping is only $4.49 no matter the size of the order. A 5lb bag of blanched almond flour is $29.99. That beats the heck out of HEB where a 1lb bag is $13.99. I will place one order and have it delivered to the gym for anyone who is interested.

If you are scared of how to use it or what you can actually bake, I will be glad to share my recipes with you (even if you aren’t on my team)! I would like to place an order early next week, so please let me know if you are interested by responding to the post.

Teams have been set for A BETTER YOU CHALLENGE. Remember that you are not competing as a team, but rather you are using your team as a method of support. Your team captain (trainer) should be contacting you in the next couple of days to get email addresses for each of you. This will make communication much easier between all group members. Groups were chosen randomly (with the exception of husband/wives being placed together). Use your team to your advantage!!  Share your food ideas, your successes and your struggles. Everyone is here to help. Hold each other accountable!!!!! If you didn’t make it to the box today and don’t see your name below, no worries, you can be added to a team and complete the benchmark WODS before Friday. Today is the first day of A BETTER YOU!

Kelly  – Duane, Josce, Tom, Candice, Amber L, Martin H, Michelle, Trish

Bonnie- James T, Amber T, Sheena, Mary, Kristy, David T, Kurt, Sara

Darlene – Carie, Martin M, Julie O, Jessica, Ben, Meghan, Herb, Walker

Mike – Ashley, Elissa, David R, Allison, Lisa C, Jen, Chris, Jon

Tami – Ryan, Warren, Scott, Lexie, Ivy, Tracy, Steve, Lilly

Teams will be posted at the box tomorrow

The challenge is off and running with an awesome WOD, and now we have to reign in the eating.  To help you here are some tips and some of the better websites on PALEO EATING. Take the time to browse through them and educate yourself on good fuels for your body. Good fuel in means better output in all areas of your life.

10 Tips When Eating Paleo

  1. Enjoy eating paleo. Enjoy what you eat. If you are unhappy with what you are eating you are unlikely to continue to keep eating that way, and once the nutrition is gone, staying fit and healthy becomes much harder.
  2. Pre-cook food. Spend a few hours at the beginning of the week and cook big batches of food. This will allow you to minimise the amount of time that you have to spend cooking during the week.
  3. Cook more that you need. This is similar to the previous tip, the idea being that if you cook more than you need for one meal then you can eat it later, or the next day.
  4. Rather than cutting yourself off from all of those foods which you enjoy that aren’t 100% paleo friendly, simply eat smaller amounts and be moderate.
  5. Do not keep junk/unhealthy food that you know you shouldn’t eat, in the house. For most people, if it is in the house they will eventually eat it.
  6. Do not run out of food. This is horrible. Do not let it happen to you.
  7. Try planning out your meals for a week. This comes easily to type one personalities, for the rest of us it can be a nuisance. Though this has the benefit of ensuring you know what you need in the house for the week, and eliminates that time wasting period during which you try and figure out what you should cook for dinner.
  8. Keep a handy meal replacement shake/can of tuna in your car/office/desk/bag for a paleo friendly snack in case plans change.
  9. Learn to use spices; this will do wonders for you and will offer variety and different flavors to your meals.
  10. Eat lots of vegetables; try and eat a good variety with many different colours.

http://thepaleodiet.com/

http://nerdheaven.dk/~jevk/paleo_intro.php

http://everydaypaleo.com/

http://www.cavemanpower.com/food/caveman_power_diet.html

It’s here! A BETTER YOU CHALLENGE beings tomorrow. Remember if you are participating in the challenge you must complete the mandatory WODS on both Monday and Wednesday. These will be the benchmark WODS that will measure performance increases. You must also get weighed and measured BEFORE your WOD tomorrow. See a trainer before you warm up for your class.

Athlete teams and team leaders will be announced Tuesday after all participants are finalized.

 

To help you get started on the right track with your eating below is a summary of PALEO eating. If you have questions or want additional information all trainers are here to help. Please also check the website regularly as we will be posing helpful websites and nutritional tips.

Encouraged Foods

 

Lean Meats 

  • Lean beef (trimmed of visible fat)
  • Flank steak
  • Top sirloin steak
  • Extra-lean hamburger (no more than 7% fat, extra fat drained off)
  • London broil
  • Chuck steak
  • Lean veal
  • Any other lean cut
  • Lean pork (trimmed of visible fat)
  • Pork loin
  • Pork chops
  • Any other lean cut

 

Lean poultry (white meat, skin removed)

  • Chicken breast
  • Turkey breast
  • Game hen breasts

 

Eggs (limit to six a week)

  • Chicken (go for the enriched omega 3 variety)
  • Duck
  • Goose

 

Other meats

  • Rabbit meat (any cut)
  • Goat meat (any cut)

 

Organ meats

  • Beef, lamb, pork, and chicken livers
  • Beef, pork, and lamb tongues
  • Beef, lamb, and pork marrow
  • Beef, lamb, and pork “sweetbreads”

 

Game meat

  • Alligator
  • Bear
  • Bison (buffalo)
  • Caribou
  • Elk
  • Emu
  • Goose
  • Kangaroo
  • Muscovy duck
  • New Zealand cervena deer
  • Ostrich
  • Pheasant
  • Quail
  • Rattlesnake
  • Reindeer
  • Squab
  • Turtle
  • Venison
  • Wild boar
  • Wild turkey

 

Fish

  • Bass
  • Bluefish
  • Cod
  • Drum
  • Eel
  • Flatfish
  • Grouper
  • Haddock
  • Halibut
  • Herring
  • Mackerel
  • Monkfish
  • Mullet
  • Northern pike
  • Orange roughy
  • Perch
  • Red snapper
  • Rockfish
  • Salmon
  • Scrod
  • Shark
  • Striped bass
  • Sunfish
  • Tilapia
  • Trout
  • Tuna
  • Turbot
  • Walleye
  • Any other commercially available fish

 

Shellfish

  • Abalone
  • Clams
  • Crab
  • Crayfish
  • Lobster
  • Mussels
  • Oysters
  • Scallops
  • Shrimp

 

Fruit

  • Apple
  • Apricot
  • Avocado
  • Banana
  • Blackberries
  • Blueberries
  • Boysenberries
  • Cantaloupe
  • Carambola
  • Cassava melon
  • Cherimoya
  • Cherries
  • Cranberries
  • Figs
  • Gooseberries
  • Grapefruit
  • Grapes
  • Guava
  • Honeydew melon
  • Kiwi
  • Lemon
  • Lime
  • Lychee
  • Mango
  • Nectarine
  • Orange
  • Papaya
  • Passion fruit
  • Peaches
  • Pears
  • Persimmon
  • Pineapple
  • Plums
  • Pomegranate
  • Raspberries
  • Rhubarb
  • Star fruit
  • Strawberries
  • Tangerine
  • Watermelon
  • All other fruits

 

Vegetables

  • Artichoke
  • Asparagus
  • Beet greens
  • Beets
  • Bell peppers
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Collards
  • Cucumber
  • Dandelion
  • Eggplant
  • Endive
  • Green onions
  • Kale
  • Kohlrabi
  • Lettuce
  • Mushrooms
  • Mustard greens
  • Onions
  • Parsley
  • Parsnip
  • Peppers (all kinds)
  • Pumpkin
  • Purslane
  • Radish
  • Rutabaga
  • Seaweed
  • Spinach
  • Squash (all kinds)
  • Swiss chard
  • Tomatillos
  • Tomato (actually a fruit, but most people think of it as a vegetable)
  • Turnip greens
  • Turnips
  • Watercress

Encouraged Foods

 

Nuts and Seeds

  • Almonds
  • Brazil nuts
  • Cashews
  • Chestnuts
  • Hazelnuts (filberts)
  • Macadamia nuts
  • Pecans
  • Pine nuts
  • Pistachios (unsalted)
  • Pumpkin seeds
  • Sesame seeds
  • Sunflower seeds
  • Walnuts

Foods To Be Eaten In Moderation

Oils

  • Olive, avocado, walnut, flaxseed, and canola oils (use in moderation—4 tablespoons or less a day when weight loss is of primary importance)

 

Beverages

  • Diet sodas (These often contain artificial sweeteners such as aspartame and saccharine, which may be harmful; you’re better off drinking bottled and mineral waters.)
  • Coffee
  • Tea
  • Wine (two 4-ounce glasses; Note: Don’t buy “cooking wine,” which is loaded with salt.)
  • Beer (one 12-ounce serving)
  • Spirits (4 ounces)

 

Paleo Sweets

  • Dried fruits (no more than 2 ounces a day, particularly if you are trying to lose weight)
  • Nuts mixed with dried and fresh fruits (no more than 4 ounces of nuts and 2 ounces of dried fruit a day, particularly if you are trying to lose weight)

 

 

Foods You Should Avoid

 

Dairy Foods

  • All processed foods made with any dairy products
  • Butter
  • Cheese
  • Cream
  • Dairy spreads
  • Frozen yogurt
  • Ice cream
  • Ice milk
  • Low-fat milk
  • Nonfat dairy creamer
  • Powdered milk
  • Skim milk
  • Whole milk
  • Yogurt

 

Cereal Grains

  • Barley (barley soup, barley bread, and all processed foods made with barley)
  • Corn (corn on the cob, corn tortillas, corn chips, corn starch, corn syrup)
  • Millet
  • Oats (steel-cut oats, rolled oats, and all processed foods made with oats)
  • Rice (brown rice, white rice, top ramen, rice noodles, bas mati rice, rice cakes, Rice flour (all processed foods made with rice)
  • Rye (rye bread, rye crackers, and all processed foods made with rye)
  • Sorghum
  • Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, and all processed foods made with wheat or wheat flour)
  • Wild rice

 

Cereal Grainlike Seeds

  • Amaranth
  • Buckwheat
  • Quinoa

 

Legumes

  • All beans (adzuki beans, black beans, broad beans, fava beans, field beans, garbanzo beans, horse beans, kidney beans, lima beans, mung beans, navy beans, pinto beans, red beans, string beans, white beans)
  • Black-eyed peas
  • Chickpeas
  • Lentils
  • Peas
  • Miso
  • Peanut butter
  • Peanuts
  • Snowpeas
  • Sugar snap peas
  • Soybeans and all soybean products, including tofu

 

Starchy Vegetables

  • Starchy tubers
  • Cassava root
  • Manioc
  • Potatoes and all potato products (French fries, potato chips, etc.)
  • Sweet potatoes
  • Tapioca pudding
  • Yams

 

Salt-Containing Foods

  • Almost all commercial salad dressings and condiments
  • Bacon
  • Cheese
  • Deli meats
  • Frankfurters
  • Ham
  • Hot dogs
  • Ketchup
  • Olives
  • Pickled foods
  • Pork rinds
  • Processed meats
  • Salami
  • Salted nuts
  • Salted spices
  • Sausages
  • Smoked, dried, and salted fish and meat
  • Virtually all canned meats and fish (unless they are unsalted or unless you soak and drain them)

 

Fatty Meats

  • Bacon
  • Beef ribs
  • Chicken and turkey legs
  • Chicken and turkey skin
  • Chicken and turkey thighs and wings•
  • Fatty beef roasts
  • Fatty cuts of beef
  • Fatty ground beef
  • Fatty pork chops
  • Fatty pork roasts
  • Lamb chops
  • Lamb roasts
  • Leg of lamb
  • Pork ribs
  • Pork sausage
  • T—bone steaks

 

Soft Drinks and Fruit Juices

  • All sugary soft drinks
  • Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higher glvcemic index)

 

Sweets

  • Candy
  • Honey
  • Sugars

 

 

BUY IN:  YOU MUST COME TO THE BOX TO FIND OUT WHAT IT IS!!!

AMRAP 15 minutes:
with a partner:
1 person completes SDHP while partner runs 200m
switch when partner completes run
score is the total # of SDHP completed by team

 

 

“Tabata Something Else”

8 rounds of 20 sec of work followed by 10 sec of rest of each of the following:
push-up
sit-up
pull-up
squat

© 2012 CrossFit Cypress Suffusion WordPress theme by Sayontan Sinha