Category Archives: WOD
A sincere thank you to everyone who attended Saturday’s Free WOD and Nutrition Seminar. Everyone put out an INCREDIBLE effort. A special thanks to the large Ft Eustis turnout and the Navy representation (including a HARDCORE veteran Navy SEAL). We saw huge performances by Jean (first ring dips!), Will, Jalpa, Jesse, Sandi, Sheetal, Carol and Brandon. We even had 15 year-old Beth, who on the day of her high school Homecoming dance, decided to spend the morning working hard with us instead of primping all day…good on ya Beth, great job!
“With Ragu and a pound of pasta, you can feed a family of four for less than four dollars. And your growing kids get a full serving of veggies they’ll love to eat. Who knew you could still get so much for so little. Feed our kids well.”
Where to begin with this one. I’m not sure what bothers me most. I think it’s the last statement, “feed our kids well.” But let’s start with a pound of pasta. 1 lb of good old fashioned pasta (even whole wheat) is roughly 336 grams of carbohydrates (i.e. sugar). If we assume that the parents eat more than the kids (not necessarily true nowadays), then let’s split those carbs up this way: Dad-104g, Pregnant mom priming her body for gestational diabetes–104g, awaiting Diabetes child A-74g, awaiting Diabetes child B-74g.
“With Ragu and a pound of pasta, you can doom your family to Diabetes, obesity and a plethora of other crap for less than four dollars. And your growing kids get 20 full servings of sugar they’ll love to eat. Who knew you could get away with murder for so little. Kill our kids well.”
For more on gestational diabetes and carbohydrate intake, see our July 3rd blog.
Check out these words from OPT about eating out and eating at other’s homes as guests:
If you find it hard to eat when out or at others places…it’s just changing the “rules of the game” that determine your success when out. So many folks say they do not want to “dissapoint” the host when they offer nachos pre bread and pasta dinner with wine…If you are truly serious about creating discipline around clean food choices there are a few things you have to first recognize:
1st > are you TRULY ready to make the change to bring your own foods or fight the fight, how serious are you REALLY or are you just talking
2nd > if you are serious, you are being played…therefore in order to create change you have to change the rules…stick to your guns for the first little while (you’ll have to put up with a little pain of course – just like your workouts) but after a while those around you will start MAKING foods and choices for you…as when i go to others houses, they ensure they make meat and veggies as they know i’ll bring my own if its not there….some may think that is irrigant (sp?), we at OPT call it discipline….
host: “you’re not having any of my white pasta and sugar and white non nutritionallly valued foods that i worked hours to make”
you: “no thanks, i find that when i eat that kind of food, i cannot perform my best as a parent, friend and when i work out; i get lazy, make poor decisions, and feel deflated and ghostly”
you: “but i’ll take some of that broccoli and meat you made there”
it’s that easy…it goes back to the change we have to create in society in relation to expectations of food choices and gatherings…do not succumb, make your officer pals order veggies and jerky and cheese and nuts instead of pastries and cookies…make your friends grill veggies and meat instead of pizzas, make your kids fruit and yogurt smoothies instead of cakes…make the change – cause you can’t sell low level foods here!
The descriptions below are relative to the timeframe you are working!!! What does that mean? If we are doing 3-minute rounds of burpees & power cleans at LEVEL 3, your output will be less than if we were doing a 30-second round of burpees & power cleans at LEVEL 3. The goal is to repeat similar performances each round of this type of workout.
- LEVEL 1 (L1): Able to carry on a conversation while doing the workout. Imagine a light warmup or cool-down jog.
- LEVEL 2 (L2): You can talk, but it’s tough. You should not feel any falloff in repeated outputs at this level.
- LEVEL 3 (L3): It’s difficult to talk while doing the work. You are challenged to keep pushing, but you are confident you could repeat each round with sufficient rest. At the end of the WOD, you should feel like you could squeeze in a few more sets at that level of output.
- LEVEL 4 (L4): Nearly impossible to talk clearly. This is very high level of output FOR THE TIME FRAME you are working. Repeats should be very tough, but you can still match performance in previous sets. At the end of the WOD, you should really not want to (nor be able to) do many, if any more sets at that level of output.
- LEVEL 5 (L5) : Consider this an all-out effort for the time frame of the WOD. At the end of the workout, you should be hurtin’ (the classic image of rolling on the floor). This is the “crawl away, don’t walk away” feeling.