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Are White Potatoes Healthy?

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Are white potatoes healthy? In short, yes! In order to see whether white potatoes are healthy it's helpful to go through our 5 rules for determining nutritious foods. 1. Are white potatoes nutritious? Yes they are, and they're as nutritious if not more so than sweet potatoes. 2. Are white potatoes good for blood sugar? It depends. It's highly individual. Some individuals get more of a blood sugar spike from sweet potatoes while others get more of one from white potatoes. For more details on the individual nature of blood sugar spikes check out my video on that subject here:         Can rice spike your blood sugar more than a cookie?      Post-workout for healthy people white potatoes can be great. Furthermore, white potatoes contain a compound called resistance starch which can help with blood sugar, which sweet potatoes do not contain. 3. Are white potatoes addictive? It depends. They can be if they're French Fries or chips, but roasted potatoes with olive oil aren't really addictive. 4. Do white potatoes promote healthy digestion? They can, it depends on the person. But they're no more or less harmful or helpful than sweet potatoes. 5. Do white potatoes contribute to chronic and systemic inflammation? Generally speaking no, but for people with autoimmunity, white potatoes can cause issues for a very small subset of people. So overall, potatoes are a real whole nutritious food, and the main reason there's a stigma is due to the fact that we typically have them as fries, hashbrowns, and potato chips.

Strength & Conditioning 2.12.18 – 2.16.18

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[eliteaccordion][elitetoggle title="Monday 2.12.18"] Base MR. Hip Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip Back Squat w/ No Lock Out 5 x 10 reps @ 65% of your heavy single . Press 4x3 @ 90% 3 RM from last week. Conditioning 4 Sets Bulgarian Split Squat - 10 right and left Russian Twist - 20 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 2.13.18"] Base Mr. Hammy Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Barbell Bent Over Rows 3×8, go up 5-10lbs from last week Intermediate Mr. Hammy 5 Sets Deadlifts - 10, build each set Rope Climb - 1 Conditioning 15 minute AMRAP Sled Drag - 20 yards Reverse Sled Drag - 20 yards Seated Med-Ball Throw - 10 Assault Bike - 20 calories [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 2.14.18"] Base Mr. Bear Trap Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate Mr. Bear Trap Kettlebell Front Rack Walking Lunge 5x 20 yards Incline Bench Press 5x10 build on what you have done int the pass Conditioning Russian Kettlebell Swings - 10. 9. 8. 7. 6. 5. 4. 3. 2. 1. Double Unders - 10. 20. 30. 40. 50. 60. 70 . 80. 90 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 2.16.18"] Base Power Clean 5×3 (add 2.5 lbs to last workout) Vertical Pulls 4x Max Reps Intermediate Starr Shrugs 15. 15. 15 Vertical Pulls 4x Max Reps Conditioning 5 Rounds Kelso Rows - 10 right and left Plyo Push Ups - 5 Hammer Curls - 10 [/elitetoggle][/eliteaccordion]

Weightlifting Programming 2/12/18-2/18/18

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Monday - 2/12/18
  • Segment Snatch (knee) + Snatch – RM 1+1, 90% x 1+1 x 2 (% of RM)
  • Snatch Pull on Riser – 95%x3, 100%x3, 105%x3, 110%x3
  • Pause Back Squat – 5RM, 90% x Max reps (% of RM)
  • Weighted Planks - 3 x 20-30sec
  Tuesday - 2/13/18
  • Power Clean (% of clean) – 65%x2x8
  • Clean High-Pull – 70%x3x4
A1. Chin-ups - 3 x 10 A2. Barbell Bent Row - 3 x 15 A3. Walking Lunge - 3 x 10/leg   Wednesday - 2/14/18
  • Clean Pull + Clean + Jerk – RM 1+1+1, 90% x 1+1+1 x 2 (% of RM)
  • Clean Segment Deadlift on Riser (mid-shin) + Clean Deadlift on Riser – RM 1+3, 90% x 1+3 x 2 (% of RM)
  • Front Squat – 3RM, 90% x Max reps (% of RM)
  • Hanging Leg Raise - 3 x max
  Thursday - 2/15/18
  • Power Jerk + Jerk (% of split jerk) – 65% x 1+1 x 8
  • Push Press – 5RM, 90% x Max reps (% of RM)
A1. Push-up - 3x15 A2. Alternating KB Press - 3x10/arm A3. Box Jump - 3x5   Friday - 2/16/18 Rest day   Saturday - 2/17/18
  • Power Snatch (% of snatch) – 65%x2x8
  • Snatch High-Pull – 70%x3x4
  • Front Squat – 60%x2x5, 65%x2x5
  • Weighted Planks - 3 x 20-30sec
  Sunday - 2/18/18 Rest day

Programming 2.12 – 2.18

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[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Free Costco Paleo Grocery Store Tour February 20th- click to reserve your spot (2 SPOTS LEFT!!!) CROSSFIT OPEN REGISTRATION AND INFO IS UP!  Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here!  Follow us on instagram here ...[/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 2.12"] FIT Every 5 minutes, for 30 minutes (6 sets) for times: 15 Ring Rows 15 Sit Ups 15 Incline Push-Ups 15 Wall Ball Shots/Goblet Squats COMP Every 5 minutes, for 30 minutes (6 sets) for times: 5/10 Strict Pull-Ups 10/15 Toes to Bar 15/20 Push-Ups 20/25 Wall Ball Shots (20/14 lbs to 10′) Score: your times for each set. Notes: Try to be consistent with your round times from the beginning. Comp: There are two numbers, because I'd like to get two different types of people into comp today when it comes to volume. Choose the volume set you can finish consistently - 5/10/15/20, or 10/15/20/25 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 2.13"] FIT A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Romanian Deadlift x 8 reps @ 4011, Build Station 2 – Reverse Snow Angels x 15-20 reps @ 3131 Station 3 – Glute Bridges x 15-20 reps @ 10X0 B. For time - 9 minute cap 40 Russian Kettlebell Swings 20 Burpees/NPBP 30 Russian Kettlebell Swings 15 Burpees/NPBP 20 Russian Kettlebell Swings 10 Burpees/NPBP COMP A. 20 Minutes to finish 4-6 Sets of Deadlift x 3 reps @ 75% of 1-RM Deadlift (let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift) Rest 3 minutes B. For time 21.15.9 - 9 Minute Cap Hang Power Clean (115/75 lbs) Bar-Facing Burpees Over the Barbell [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 2.14"] FIT A. 5 Sets - 3 Minutes to perform Bike 2 Minutes for Calories Strict Press x Max Reps in remaining time Rest 3 minutes between sets. COMP A. 5 Sets - 3 minutes to perform Row 500 Meters Strict Handstand Push-Ups x Max Reps, up to 3 mats allowed Rest 3 minutes between sets. Score: Fit, calories + presses. Comp, hspu reps. Notes: Fit: Pick a weight you can perform at least 15-20 unbroken presses in the first round. Comp: Be consistent on your row times and hspu reps. If we need to mix and match to alternate well in class with bikes and rowers...do so. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 2.15"] FIT A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Alternating Reverse Single Leg DL x 16-20 reps Station 2 – Turkish Get-Ups x 6 reps (3 each side) Station 3 – Side Plank x Max or 45 seconds each side B. 10 Minute Amrap 15 Double Unders/30 Singles 6 Strict Pull-Ups/Ring Rows 12 Alternating Single-Arm Dumbbell/KB Snatches COMP A. Every 2 minutes, for 20 minutes (10 sets): 2 Clean Lift-Offs + Power Clean *Clean lift offs are to the knee B. 10 Minute Amrap 50 Double Unders 6 Ground to Overhead (155/105 lbs) 12 Chest-to-Bar Pull-Ups Score: A, weight(s) B, time or rounds + reps in cap. Notes: Fit A: Choose a weight that you'll have no problem getting the work done in the 2 minutes. this could be simply bodyweight for some on TGU learning the movement patterns - same goes for Death march. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 2.16"] FIT A. 25 Minutes to finish Three sets of: Back Squat x 6-8 reps @ 32X1, build Rest 60 seconds Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 21X0, build Rest 60 seconds 60s Dead Bug Rest 60 seconds B. For time - 9 minute cap 30/20 Calories of Assault Bike 30 Goblet Squats 30 Alternating Reverse Lunges with KB/DB Farmer’s Carry COMP A. 25 Minutes to finish Four sets of: Back Squat x 6 reps Rest 3 minutes Choose the same weights you used last time. If you missed that squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult. B. For time - 9 minute cap 30/20 Calories of Assault Bike 30 Front Squats (135-155/85-105 lbs) 30 Alternating Front-Racked Reverse Lunges (135-155/85-105 lbs) Score: A, weight. B,time/weight Notes: Fit: Choose a weight that flows well in part B. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 2.17"] FIT In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings 20 x 10 Yard runs 75 Barbell Thrusters 20 x 10 Yard runs 50 Strict Pull-Ups/Ring Rows 20 x 10 Yard runs 75 Barbell Thrusters 20 x 10 Yard runs 100 Kettlebell Swings *Both athletes perform the run at the same time. COMP In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 20 x 10 Yard runs 100 Barbell Thrusters (20/15 kg) 20 x 10 Yard runs 100 Pull-Ups 20 x 10 Yard runs 100 Barbell Thrusters 20 x 10 Yard runs 100 Kettlebell Swings *Both athletes perform the run at the same time. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 2.18"] A. Warm Up Balloon work Side Plank Clamshells Shoulder Taps B. 10 Minute Amrap 30 Doubles/30 Singles 50 Yard Heavy double KB or Barbell Walk Score: don't score it [/elitetoggle][/eliteaccordion]
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Dave’s Story-Part I

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In this video we sit down with Dave who signed up for six months of one-on-one nutrition coaching at CrossFit South Bend. Dave's a busy guy. He's a real estate agent (be sure to check him out if you're looking to buy or sell a home). He has a family, and he travels for work. So he has a lot of commitments he needs to balance while he's trying to get healthy and lose weight. Furthermore, Dave had tried the Whole30 before, and it worked pretty well for a short time. However, it was hard for him to keep it going long term. In the video we talk about how we made eating healthy manageable  with all of Dave's commitments, and how we were able to make this way of eating more of a long-term lifestyle rather than a short-term diet. In the first half of Dave's program he accomplished the following. -Dave lost roughly 30lbs during his first part of his nutrition coaching program -He lost 5 inches off his waist, and 3 inches of his hips -Putting on clothes that fit well a year or so ago, just don't fit any more because they're too big -Gym recovery is a lot better -Cravings are basically gone, and he generally doesn't feel as hungry. -Used to have a lot of Diet Coke, but hasn't had one for a long time since we started Congrats on all your progress Dave! You've done a great job thus far! We're super proud of you! We'll be back in a few months with Part 2 of Dave's Story.

Strength & Conditioning 2.05.18 – 2.09.18

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[eliteaccordion][elitetoggle title="Monday 2.05.18"] Base MR. Hip Back Squat 3×5, Add 5 pounds to your last Back Squat workout. Press 3×5, Add 2.5 pounds to your last Press workout. Intermediate MR. Hip Back Squat 1RM, Max Reps @80%, Don't this of this as a limit one rep max. This should be done around ~95% with another rep in the tank. Remember, this is training, not testing. What if the planets are aligned, should I still not go for a PR? No, if you can set a PR, go for it. Just be smart Press 3. 3. 3. 1x Max Reps @80%, work up to a heavy 3 then pull back 20% and go for max reps Conditioning 10 Minute AMRAP Landmine Push Press - 10 right and left Assault Bike - 20 calories [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 2.06.18"] Base Mr. Hammy Deadlift 1×5, Add 10 pounds to your last Deadlift workout. Barbell Bent Over Rows 3×8, go up 5-10lbs from last week Intermediate Mr. Hammy Rack Pull 5RM, set the bar to just below the knee. Barbell Bent Over Rows 3×8, go up 5-10lbs from last week Conditioning 10 Minute ANRAP Strict Pull Ups - 5 Rotational Ball Slams - 10 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 2.08.18"] Base Mr. Bear Trap Back Squat 3×5, Add 5 pounds to your last Squat workout. Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout. Intermediate Mr. Bear Trap Back Squat 7x1 @ 85% of 1 RM from Monday. I want each rep to fast and explosive. We are going to try to limit the rest time down to helps push the conditioning. Bench Press 1RM, Max Reps @80%, Don't this of this as a limit one rep max. This should be done around ~95% with another rep in the tank. Remember, this is training, not testing. What if the planets are aligned, should I still not go for a PR? No, if you can set a PR, go for it. Just be smart Conditioning 8 Minute AMRAP Dynamic Step Ups - 10 right and left Dynamic Push Ups - 10 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 2.09.18"] Base Power Clean 5×3 (add 2.5 lbs to last workout) Vertical Pull 4x Max Reps (pull up, mix, mix, chin) Intermediate Power Clean Complex 3 Clean Pulls + 2 Hang Power Cleans + 1 Should to Overhead Vertical Pull 4x Max Reps (pull up, mix, mix, chin) Conditioning 6 Rounds Turkish Get Up - 4 Single Arm KB Front Rack Squat - 8 Single Arm KB Front Rack Walking Lunge - 10 *** Alternate arms each round [/elitetoggle][/eliteaccordion]

Programming 2.5 – 2.11

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[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Free Costco Paleo Grocery Store Tour February 20th- click to reserve your spot (1 SPOT LEFT!!!) Pre-Order your CrossFit Open Shirt here! CROSSFIT OPEN REGISTRATION AND INFO IS UP!  Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here!  Follow us on instagram here[/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 2.5"] FIT A. For time: Row 1000 Meters Rest until relatively recovered, and then… B. Two sets of: Bulgarian Split Squats x 20 reps each leg @ 1010 Rest 60 seconds after each leg Single-Arm Dumbbell Row x 8 reps @ 2110 Rest 60 seconds after each arm COMP A. “Fran” 10 Minute Cap Rounds of 21, 15, and 9 reps of: 95/65 lbs Thrusters Pull-Ups Rest until relatively recovered, and then… B. Two sets of: Bulgarian Split Squats x 20 reps each leg @ 1010 Rest 60 seconds after each leg Single-Arm Dumbbell Row x 8 reps @ 2110 Rest 60 seconds after each arm Score: A, time. B don't score it on the board...but write up your scaling/weight in your own journal. Long Ass Note for the Day:  A: I don't get into long explanations too much here on the blog, but I may get some questions about this one today - The reason for the difference here is that, when performing Fran it should look at cyclical as possible - or at least ideally when this is being prescribed as a Lactate Endurance piece as it is today, even though for Lactate Endurance I am giving people a generous time cap. When we have many novice athletes within our ranks who cannot cycle the movements fast enough or with enough contractile force to get the response - a better approach to get a closer stimulus for that athlete is to make it more cyclical to ensure the energy system training response.  I'd prefer those doing Fran do not absolutely kill themselves, this is training - not testing today. I know this advice will be ignored but to give you some notes about this lactate piece for both Fit and Comp *I'm looking to develop Power with Oxygen Debt *Working on breathing and for comp - transitional pieces *For this - the effort today would be past the point of aerobic sustainability - maybe being able to hold on for another minute or two if that *85% effort RELATIVE TO THE TIME USED (85% effort/speed for a 30 second run, is much different than 85% effort/speed for a 30 minute run) *I'd prefer when you finish, that the effort doesn't mean collapsing on the ground. Coaches Notes: Make sure the heart rate is up high either by bike/row intervals or thruster + pull up mini sets prior. B. Scaling Options for BSS -Lowering the back foot until its on the ground and performing in place -Placing pads under the knee to limit the range of motion -Performing them next to the pull up rig and hold on to a post for balance/rep support. DB Row - You can bend over in place to do these...or  you can use a bench/box to hinge - coaches choice [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 2.6"] FIT A. Every 2 minutes, for 18 minutes - 3 Sets each, BUILD Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111 Station 2 – Dumbbell Death March IN PLACE x 20 steps @ 2011 Station 3 – Box Handstand Hold or Nose to Wall Handstand Hold x 60 seconds or accumulate one max set. B. 3 Sets 3 Minute Amrap 50-75 Singles or 35 Doubles 30 Russian Kettlebell Swings 15 Barbell Strict Presses rest 3 minutes between sets start the amrap where you left off after the rest COMP A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor. Every minute on the minute, for 6 minutes (6 sets): High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch Rest 60 seconds, and then… Every 2 minutes, for 6 minutes (3 sets): Snatch x 1 rep @ 80+% of 1-RM Snatch B. 3 Sets 3 Minute Amrap 60 Double Unders 30 Russian Kettlebell Swings 70/55 15 Strict Handstand Push-Ups (up to 3 mats allowed) rest 3 minutes between sets start the amrap where you left off after the rest Score: A: Fit: Weights, Comp:Heaviest Snatch. B, Total reps. Notes: A. Fit, some of you will have these numbers from last week - build on them. Comp, you are responsible for coming in prepared with your % and numbers you want to hit. This is a training session, if you are a novice, this format is not the best for you to learn Snatches - there is a time and place for that, but this is primarily training the loads, so I would suggest keeping to Fit for the strength. For the handstand holds - if neither of those are an option - perform a plank on hands as long as you can. B. Start where you left off on reps - because of the 3/3 nature of this, you can share a station with a partner and alternate rounds. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 2.7"] FIT   Every 8 minutes, for 4 sets (6 minute cap each set) Run 400 Yards (20xTen yard down and backs) 15 Burpees/No Push Up Burpees 20 Reverse Lunges in Place (use db/kb weight if so inclined) COMP Every 8 minutes, for 4 sets Run 400 Yards (20xTen yard down and backs) 15 Burpee Box Jump-Overs 24/20 20 Alternating Single-Arm Dumbbell / KB Snatches 55/35 Score: The time for each round individually Notes: Scale the rounds so that you finish with consistent times each round. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 2.8"] FIT & COMP A. 25 Minutes to complete the sets below 4-5 Sets, BUILD over the course of the sets to your heaviest set. Bench Press x 4-6 reps @ 20X1 Followed by… 2 Sets Bench Press x Max Reps @ 90% of today’s heaviest set B. Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – 20/15 Calories of Assault Bike Minute 2 – 12-15 Toes to Bar/Hanging Leg Raises Minute 3 – 7-10 Burpees or NPBP Minute 4 – 10-12 Ring Dips/Bench Dips Minute 5 – Rest Score: A, heaviest set that you built to. B, don't score it - just do it with quality and intent. Notes: A, take 4-5 sets to build to your heaviest, then move on to the max rep sets, plan your time out so that you finish and can rest a couple minutes between your max rep sets. B. If you cannot get the set amount of work in during the minute time. Try to get a consistent amount of work in each time. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 2.9"] FIT A. 3 Sets for  time - 9 minute cap 30 Kettlebell Swings 20 Walking Lunges (use weight if you can) Rest until relatively recovered, and then… B. Three sets of: Single-Leg Deadlift x 6-8 reps each leg @ 4011 Rest 60 seconds Dumbbell Glute Bridges x 6-8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds each side Rest 60 seconds COMP A. 3 Sets for time - 9 minute cap 10 Power Cleans 135/95 50 Double-Unders Rest until relatively recovered, and then… B. Three sets of: Single-Leg Deadlift x 6-8 reps each leg @ 4011 Rest 60 seconds Barbell/Dumbbell Glute Bridges x 6-8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds each side Rest 60 seconds Score: A, time or reps in cap. B, no score - move with quality. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="SATURDAY 2.10 - CLOSED FOR MOVEMENT AND ASSESSMENT SEMINAR"] Want to learn more? we have a couple spots left leading up to the seminar! Click here to register - as a member you can use the discount code "move25"for 25% off! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="SUNDAY 2.11 - CLOSED FOR MOVEMENT AND ASSESSMENT SEMINAR"][/elitetoggle][/eliteaccordion]

Weightlifting Programming 2/5/18-2/11/18

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Monday - 2/5/18
  • Snatch Pull + Snatch + OHS – RM 1+1+1, 90% x 1+1+1 x 2 (% of RM)
  • Snatch Segment Deadlift on Riser (mid-shin) + Snatch Deadlift on Riser (% of RM) – RM 1+3, 90% x 1+3 x 2
  • Pause Back Squat (% of RM) – 5RM, 90%x5, 90% x Max reps
  • Weighted Planks - 3 x 20-30sec
Tuesday - 2/6/18
  • Hang Power Clean (knee) (% of clean) – 65%x2x10
  • Clean High-Pull – 75%x3x5
A1. Pull-ups - 3 x 12 A2. 1-Arm DB Row - 3 x 15/arm A3. Walking Lunge - 3 x 15/leg Wednesday - 2/7/18
  • Clean + Front Squat + Jerk (% of RM) - RM 1+1+1, 90% x 1+1+1 x 2
  • Clean Pull on Riser – 95%x3, 100%x3, 105%x3x3
  • Front Squat (% of RM) – 3RM, 90%x3, 90% x Max reps
  • Hanging Leg Raise - 3 x max
Thursday - 2/8/18
  • Power Jerk (% of split jerk) – 65%x2x10
  • Push Press (% of RM) – 5RM, 90%x5, 90% x Max reps
A1. DB Press - 3x10 A2. BB Upright Row - 3x15 A3. Box Jump - 3x5 Friday - 2/9/18 Rest day Saturday - 2/10/18
  • Hang Power Snatch (knee) (% of snatch) – 65%x2x10
  • Snatch High-Pull – 70%x3x5
  • Back Squat – 60%x2x10
  • Weighted Planks - 3 x 20-30sec
Sunday - 2/11/18 Rest day
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Is Fruit Healthy?

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Put simply, yes fruit is healthy. However, there are some important things to keep in mind when eating fruit. -Fruits and vegetables are not on the same nutritional playing field. You could go the rest of your life without eating another piece of fruit and as long as were eating quality protein, vegetables, and healthy fats you most likely would not be nutrient deficient. -However, if you never had another vegetable you would almost certainly be nutrient deficient. -Generally, you should eat your fruit instead of drinking it. In other words, an orange is a lot healthier than a glass of orange juice. -Fruit works best as a finisher to a meal or a snack rather than as a full-on meal especially when it comes to breakfast. -It's a good idea to prioritize lower glycemic (i.e., lower sugar) fruits like berries when having fruit. -Ideally try to buy apples, grapes, and berries organic since they tend to have the most pesticides and you eat the skin directly whereas you don't need to worry quite as much about buying orange, bananas, and pineapples organic.