The Truth About Your Weight Gain
Two out of three people in America today are either overweight or obese. That means every time you sit down in an airplane or a packed movie theater, more likely than not you’re going to wind up as the lean center of a fat sandwich. But as you look right and left and see nothing but heft, you can’t help but think, What happened?
How did we all get so darn fat?
Well, the simple answer is that we eat more calories. The Centers for Disease Control and Prevention found that American men eat 7 percent more calories than they did in 1971; American women eat a whopping 18 percent more—an additional 335 calories a day! But the harder question is this: Why do we eat so many more calories? Are we suddenly more gluttonous? Do we have some kind of collective death wish? Is the entire country hellbent on qualifying for the next season of Biggest Loser?
No. There’s an even crazier reason: It’s the food!
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20 Air Squats
10 Back Extensions (GHD)
Body Weight Bench Press
followed by 30 seconds on the Wall Balls. Max effort on the Wall Balls.
Your score is the total amount of reps for each Movement.
5 Rounds (There is NO time component to this WOD.)
1. Avoid carrot sticks. Anyone who puts carrots on a holiday buffet table knows nothing of the Christmas spirit. In fact, if you see carrots, leave immediately. Go next door, where they're serving rum balls.
2. Drink as much eggnog as you can. And quickly. Like in single malt scotch, it's rare. In fact, it's even rarer than singletail scotch. You can't find it any other time of year but now. So drink up! Who cares that it has 10,000 calories in every sip? It's not as if you're going to turn into an eggnog alcoholic or something. It's a treat. Enjoy it. Have one for me. Have two. It's later than you think. It's Christmas!
3. If something comes with gravy, use it. That's the whole point of gravy. Gravy does not stand alone. Pour it on. Make a volcano out of your mashed potatoes. Fill it with gravy. Eat the volcano. Repeat.
4. As for mashed potatoes, always ask if they're made with skim milk or whole milk. If it's skim, pass. Why bother? It's like buying a sports car with an automatic transmission.
5. Do not have a snack before going to a party in an effort to control your eating. The whole point of going to a Christmas party is to eat other people's food for free. Lots of it. Hello?
6. Under no circumstances should you exercise between now and New Year's. You can do that in January when you have nothing else to do. This is the time for long naps, which you'll need after circling the buffet table while carrying a 10 pound plate of food and that vat of eggnog.
7. If you come across something really good at a buffet table, like frosted Christmas cookies in the shape and size of Santa, position yourself near them and don't budge. Have as many as you can before becoming the center of attention. They're like a beautiful pair of shoes. If you leave them behind, you're never going to see them again.
8. Same for pies. Apple. Pumpkin. Mincemeat. Have a slice of each. Or, if you don't like mincemeat, have two apples and one pumpkin. Always have three. When else do you get to have more than one dessert? Labor Day?
9. Did someone mention fruitcake? Granted, it's loaded with the mandatory celebratory calories, but avoid it at all cost. I mean, have some standards!!!!!!!!!!!!
10. One final tip: If you don't feel terrible when you leave the party or get up from the table, you haven't been paying attention. Reread tips; start over, but hurry, January is just around the corner.
Here are the 10 best tips to beat holiday weight gain. Which tips work for you?
10. Prioritize exercise - duh
9. Don't be a caveperson - eat regularly
8. Plan ahead - bring healthy snacks
7. Indulge with full awareness - if you indulge, do it as part of a meal
6. Enhance family favorites - use spices as opposed to sugar
5. Honor your body's healthy limits - eat only until you are full
4. Eat breakfast every day.
3. Don't let holiday weight gain creep up on you.
2. Keep alcohol consumption low.
1. Get off the "See Food Diet"! - "I see it, I eat it!"
The King's would like to say thank you to all the members who pitched in to buy us the new Canon Powershot S95 camera. It takes awesome video's as you can see from the video above. We promise to take more pictures of all our athletes!
We just wanted to tell all you members THANK YOU for stepping up and donating toys to the Toys for Joy program. The generosity KCF members showed was nothing short of awesome. KCF got a little shout out on the the Toys for Joy website. Check it out when you get a chance... http://toysforjoy.wordpress.com/.
The KCF Coaches
PS- If you still want to donate, you can. Bring in new, unwrapped toys to the box and we'll make sure they get to the Toys for Joy program.
PSS- Big ups to Kelly Brown... she went above and beyond for Toys for Joy. She got her work to participate and they gave BIG to the program. Thanks KB!
We had a great turnout for the Kettlebell and Mobility WOD- Athletes of all levels came through and learned some new stuff. Shoutouts to Andrew, Bruce, Dan, Debra, Eli, Greg, Jessica, John B, Jovi, Julia, Richard, and Tiff. Ask any of them about the class and what they learned. What was supposed to be a 1 1/2 hour class turned into a 2 hour session... time flies when you're having fun! We got our KB tabata on and then tried to get supple with some mobility/SMR movements. Keep your eyes open for the next class- and don't forget to sign up because the spots fill up quick.
The clock does not stop between movements. Count the total number of Double Unders and Total number of Push Ups. ****There is no substitution for Double Under, if your score is "0" in the allotted time, your score is "0"***
Warm Up: 20 Knee High to Touches 20 Mountain Climbers 20 Sit Ups 3 Rounds
WOD: Every Minute on the Minute for 15 minutes you must perform the following: 5 Knee to Elbows 10 Air Squats With the time remaining do as many Sumo Dead Lift High Pull (95lb/65lb). Score is total of SDHP in 15 minute time frame. Scale as needed.
Don't forget to donate an unwrapped Toy for our Toy Drive. We have the box located near the tree. Hope to have the box filled up by this Friday(12/17/10). Our Box will be donating the toys to Coach Ryan's Fire Department.
King CF Holiday Potluck to Follow the last class on Friday. Everyone, come celebrate the Holidays with your favorite people! Don't forget the Ugliest Sweater Contest and the White Elephant Gift Exchange. I hear that Coach Ron is the early favorite for the Ugliest Sweater Contest.
Warm-up: 50 High knee toe touches 40 air squats 30 sit-ups 20 push-ups 10 pull-ups 1 round NFT (not for time)
WOD: Team WOD 200m row Power Cleans (95/65) Wall Balls Double-unders With a team of 4 or 5 athletes. As soon as the athlete on the rower hits 200m each athlete rotates to the next station. This is done for 20 minutes and scored by total meters, Power Cleans, Wall Balls and Double-unders.
CrossFit is, I believe, the best example of integrity in action. In life, there are many ways that one can cheat. You can cut corners at your job, often times in ways that no one by you will ever know. You can complete a task, not really caring if it’s completed correctly, but just going through the motions to get it done. There are also many shades of cheating – from BIG lies to tiny omissions of truth. The entire spectrum makes up our personal integrity. Integrity is not just whether we will abstain from doing the one, big clearly wrong thing, but how we react to all the little problems life presents us. Integrity is built in the details.
“When you cheat in CrossFit, the only person you’re cheating is yourself.” In CrossFit, integrity is calling a penalty on yourself when it’s warranted. Doing and extra wall ball for the one that doesn’t go above the line, doing an extra pull up when your chin isn’t above the bar, and hitting another squat when your hip crease doesn’t go below your knee.
CrossFit gives us a chance to practice living by our principles. And, when you build integrity, it carries over to every aspect of your life. What you learning the smaller world of CrossFit, you take outside the gym into the greater realm of your life. Everything you learn in CrossFit carries forward directly to the outside world. Calling a penalty on yourself, in the real world, is knowing when your actions are wrong and taking steps to correct them. Counting your reps accurately means judging yourself honestly – and moving forward from that point. Integrity is learning about a deeper gratification – a soul-leveled fulfillment, if you will. Integrity is doing what is in the highest good, not just what you might personally want. It’s calling a penalty on yourself when it’s warranted. It’s taking pride in your final score, no matter what it is.
Be true to CrossFit, be true to your box, but most of all be true to yourself.
Opener: As many box jumps as you can in 2 minutes.
-Guys jump to a 24 in. box, girls to a 20 in. box. -Bumper plates can be used to make shorter boxes the appropriate height. -Both knees and hips MUST come to full extension at the top. -Full extension, however, can be achieved on the way off of the box. -No landing on the edge/corner of the box
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
Since we're doing Thrusters as a strength component for today's WOD I thought it would be a good idea to post this WOD of CrossFit phenom, Chris Spealler doing the main site WOD from last week. His dynamic stretching prior to the WOD is always interesting - whatever works right. At a bodyweight of 140lbs he makes 135lbs thruster look like 95lbs...pretty amazing!
Conditioning WOD: 7 Rounds of: 7 Ground to Overhead 95M/65W 7 Burpees If we're limited on bars partner up.