Nutrition Questions Answered at CrossFit Hampton Roads! Monday, Nov 15th

 Chris (but which one?), City of Hampton F.D.
Group Warmup
4 minutes of Shoulder Mobility (Pick 2 stretches, hold 1 min per side per stretch)
5 minutes of  Burpee Tag (one athlete is “it”)  They must tag another athlete…that freshly tagged athlete is now “it” and they must do 3 burpees.  Continue on for 5 minutes.  No going upstairs!

Shoulder Press (15 minute timer set)
5 @ 65%
5 @ 75%
3 @ 80%
3 @ 85%
3 @ 90%
Rest 5 minutes
For Total cumulative time (just post what you see on the clock…NO SUBTRACTING REST TIME)
4 Rounds of:
Row 250M
15 Pullups
Rest 2 minutes

Thank you very much for the great turnout for Nutrition 101 this weekend.  The roughly 35 attendees had some great questions and there was lots of learning for everyone.  Because of the limited time we had for questions, Matt had a great suggestion.  Each week, we’ll pick one Nutrition question from our athletes, and we’ll post a very brief (5 minutes or so) podcast on the webpage answering that question.  Nothing fancy, but accessible to everyone.  On the upper right of the blog is a link to click to e-mail in your questions.  Matt will compile them and together, he and I will research and answer them.  Click on the link or e-mail your questions to

While the “calories” question actually  never came up, here’s some interesting reading that touches on it.  Here’s Stephan discussing the recent news about the “Twinkie Diet.”

Here’s another quick recipe I put together last week.:

1.5 lb Ground Meat (common theme here..huh)
1 head of purple cabbage chopped
1 can coconut milk
1 Tsp Organic 100% Cocoa Powder (yup, chocolate in met)
1 Tsp Cinnamon 
1 Tsp Chili Powder.
3 TBsp Coconut Oil
1/2 Stick Kerry Gold Butter.

Standard Act:  Mix it all up, set stovetop on med LO and walk away.  Mix once, turn off the stove and you’ve got Breakfast, Lunch, Dinner.  Sorry for the Low Res picture:  time for a non-Paleolithic phone for Jeremy

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