Fri 2-7-14



Mon/Wed/Fri – 6am, 7am, 4pm, 5:30pm, 7pm
Tues/Thurs – 4pm, 5:30pm, 7pm
Sat – 10:30am


Deadlift (1×3 75%)
Bench Press (single set max reps at 80%)
Power Snatch (heaviest double) – PM CLASS ONLY
Metcon (AMRAP – Rounds and Reps) AM CLASS
AMRAP in 12 Minutes
12 KB Swings 55/35
8 Ring Pushups
Metcon (AMRAP – Rounds and Reps) PM CLASS
AMRAP in 6 Min
Row 10 Calories
10 OHS 135/95
AMRAP in 6 Min
12 KB Swings 70/55
12 Ring Pushups

You Can’t Out-WOD a Bad Diet
-from Derby City CrossFit

Visiting CrossFit Addiction 4-5 times a week will help you lose weight, get ripped, feel better, or move more efficiently, but it won’t keep diabetes and arthritis at bay, the way eliminating processed carbohydrates from your diet will. All the Fran’s in the world aren’t going to make much of a difference if you’re eating cookies, drinking soda, or eating pasta, sandwiches, and cereal.

If you’ve been CrossFitting for several months but haven’t seen the performance increases, strength gains, or body composition changes you’d like to see, it’s time to take a look at your diet. Are you eating quality protein at every meal? Are you bringing food with you to work so that you don’t have to rely on the garbage stocked in vending machines, employee cafeterias, and convenience stores? Have your weekends turned into carb and sugar binges?

You have a choice of what to put into your body at every meal. Make your hard work on the barbell worth it, by fueling yourself with high-quality foods. Showing up for class is fantastic – now let’s maximize your chance for success by examining your nutrition choices. Your coaches have experience with the Paleo Diet, the Zone Diet, the Mountain Dog Diet, Carb Back Loading, Carb Nite Solution, you name it. Please ask if you are at a loss with your nutrition!

“I’m scared to talk with a coach about my bad eating habits. Can’t you just tell me what to eat?”
Absolutely… courtesy of John Welbourn, here’s what to eat:

Eat with abandon: meat, fowl, fish, seafood, eggs, vegetables, roots, tubers, bulbs, herbs and spices as well as animal fats, olives & olive oil, avocados, and coconut (meat, oil, flour) and dairy*.

*Dairy is a gray area, while it is a powerful tool in the strength and weight gain category you have to be smart. Individuals with autoimmune disease should avoid dairy products of any kind. For those without autoimmune diseases, dairy from grass-fed animals is permissible. Dairy from grain-fed animals will not have an ideal omega 3 profile. Heavy cream, butter, and ghee should not be problematic. Occasional consumption of fermented dairy options such as cheese and yogurt is acceptable. Experiment with milk but eliminate it if it is found to be problematic.

**Pasteurized whole milk from grain-fed cows treated with rBGH offers an increased anabolic environment for the consumer.

Limit: nuts, seeds, and fruit.
Better choices in the nut category include macadamias, cashews, and hazelnuts. Almonds aren’t terrible. Seeds are generally rich sources of linoleic acid because they can be eaten in large quantities (the serving sizes are typically in the tablespoon to 1/4 cup range and can be misleading). Sunflower and sesame seeds are a terrible choices in the seed category. Soaking nuts prior to consumption is recommended but not necessary.

Reduce the serving size if you are going to pick a fruit that has a high metabolic fructose content.

Avoid: Cereal grains including: all varieties of wheat (spelt, einkorn, emmer, durum), barley, rye, oats, triticale, corn (maize), rice (including wild rice), sorghum, millet, fonio, and teff and legumes.
Grain-like substances or pseudocereals including: Amaranth, Breadnut, Buckwheat, Cattail, Chia, Cockscomb, Kañiwa, Pitseed Goosefoot, Quinoa, and Wattleseed (aka acacia seed). Pseudocereals are the seeds of broad leaf plants whereas grains are the seeds of grasses.