Singing River CrossFit – HIIT

Warm-up: Tabata Row8x[20:10]

Metcon (AMRAP – Rounds)

EMOM for 14 Mins

5 Sit Ups

6 Air Squats (onto Ball)

3 Burpees

On Ramp Beginners Class

On-Ramp classes consists of 8  training sessions designed to teach you CrossFit functional movements and technique in a small group where instructors can scale/modify as necessary for all beginners.

The On-Ramp class gets you ready to integrate into mainstream CrossFit classes with an understanding of the training methodology as a whole. Your coach will provide scaled movements as applicable to your individual progress when doing the daily WOD (workout of the day) in the regular CrossFit classes until your ready to be moved up to a more competitor level. This will be based on your individual progress. The fee for the 8 sessions is $85.  If you have any questions please contact us at (228) 627-3552 or stop in at your convenance.

Beyond Organic

My family has been eating Beyond Organic foods since November of 2011, and we couldn’t be happier with the addition to our household.  With an ongoing effort to make sure we are consuming enough probiotics, and enough omega-3 fats, we have now stopped supplementing fish oil because we are eating so much omega-3 in our diets.  That is not to say we don’t believe in fish oil supplementation, we just take it sparingly, only when we haven’t eaten enough of the Omega-3 rich Beyond Organic foods.  During this time, we have seen subtle health improvements in our family.  This, from a family, where our eldest daughter (8 y.o.) has still never taken a medication, ever.  We know how to find health, and the addition of these real whole foods has been astounding. – Dr. Eric

CrossFit Nutrition

The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.

What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search “Google” for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.

What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.

Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.
The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.

Crossfit Team Series Update: Oct 6, 2015

On this edition of the Team Series Update, host Sean Woodland and analysts Pat Sherwood and Tommy Marquez break down the events for Week 2 of the 2015 CrossFit Team Series. The crew identifies which teams they expect to make moves on the Leaderboard, and offers up their own strategies for each event.

The CrossFit Games — (

The CrossFit Games® – The Sport of Fitness™
The Fittest On Earth™