160127 8 Minutes in Heaven


Trainers have certain roles; motivator, coach, facilitator and educator. Part of this is to keep up-to-date on emerging data about physical fitness and nutrition. The school systems/general public education do not do a great job at letting us understand basic concepts about nutrition.


So as I usually say at all fundamentals classes, “There are usually two types of people that come here. People that are small and want to get big or who are big and want to get small.”

How do you do this? Greg Glassman has postulated a specific diet. This is not hard. If you want to lose weight/gain weight you need to basically do the same thing. Eat meats, vegetables, seeds, nuts, little starch and no sugar and this metabolic change will boost whatever it is you want to happen. How can I say this? Across the 10,000 plus affiliates world wide the best athletes and the ones making the greatest gains are eating this simple diet.

“If it is in the aisles of the grocery store don’t eat it.”

If the majority of the food you eat is located in a box I can with very good accuracy say your belt line is a little wider than it should be. On the other end of the spectrum if you are a ‘hard gainer’ you probably are not getting the right food and it is still probably the same situation…you’re eating crap in a box.

“We see somebody, they come in, their hitting the workouts with a good bit of intensity, they make gains, they make gains, they make gains, they plateau they regress”

You don’t need a fancy weight scale for food. You don’t need to measure your macros and most of all you don’t need to count your calories. If you think the key to losing weight it counting calories then you will most likely cut too much and feel like crap and not come to CrossFit so don’t count your calories for CrossFits sake!

Below Derek Weida eludes to this. Just eat real food…at the end of the video he says “look this shit is just really not that hard.” He is right.  Take the Slow Carb Cook Book.  Put things in a slow cooker…set it and forget it.  You now have meals for a week!

With that being said I am with Weida at the end of this video. If you are honestly having issues losing weight/gaining weight lets tackle this issue together!

Jared – FTCF

A. Warmup

20 @ 50% 1RM

With an 8 minute running clock do each movement
For class dynamics have half the class start from the bottom and half start from the top.
20-inch box jumps
Inverted burpees
Wall-ball shots, 20-lb. ball

The new movement here is the inverted burpee.

Basic Level

Foam Rolling
Hamstrings, inner leg, quads

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