Wednesday, May 10, 2017

 

Let’s Talk Fiber

 

 

 

 

High fiber foods…

  • can help lower cholesterol, and manage blood sugar levels
  • are slower to digest, leaving you full for longer
  • help keep you regular
  • provide an array of vitamins and minerals
  • are often high volume so you get more bang for your macro buck

What foods should I eat to get my fiber number up?

Apples 2.5g of fiber per 100g
Strawberries 2g of fiber per 100g
Raspberries 7g of fiber per 100g
Squash 2g of fiber per 100g
Beans 9g of fiber per 100g
Broccoli 3g of fiber per 100g
Cauliflower 2g of fiber per 100g
Brussel Sprouts 4g of fiber per 100g
Carrots 3g of fiber per 100g
Quinoa 3g of fiber per 100g

Small changes like ensuring that you have 2-3 servings of fruits and vegetables at each meal adds up!

 

 

 

WOD
15 Minute AMRAP:

5/3 Strict Pull Ups
7 Power Snatch 115/75#
25 Air Squats

*Strict Pull Up= Must be double overhand grip. No chin ups (palms facing you) or mixed grip. Arms start extended and chin over the bar.

Coach’s Note: Probably new to many of you today we have mandatory strict pull ups.  You will start seeing these periodically as they are a great test of strength and something to work toward. Modification will be strict banded pull ups or ring rows. If you use a band be sure to pick one that challenges you. It should be a grind to get though these reps…Chin ups are a great exercise but they are not the same as a pull up. If you have chin ups that is a good starting point, but keep working toward pull ups with an overhand grip.

 

Core Down

21-15-9
V Ups
Hollow Rocks

RX:
Big Ben 6+18
Jeff W 6+9
Scotty 4+6
Matt V 7+7
Connor 9
Kanon 5
Nicholl 5+7
Toph 6+9
Christy 6+6
Christa 6+3
Mandy 5+13
Annie 5+3
Bill H. 6+6
Kapitan 7+10
McKown 7+2
Adam 7+5
Max 8+6
Longo 9+9
PDiddy 6+3
Sarah W 6+12
Joe M 7+1
Danny 6+5
Aubree 8+1
JLay 5+17
Joe 7+6
Robin 5+7

MOD:
Jim 4+21
Cody 3+36 *Welcome
Ben P 4
Amanda 6+16
Belinda 8+5
Michelle W 5+3
Barb 4+8
Brian 5+8
Tonya 7+1
Erin 5+30
Ashleigh 6+3
Meghan 6+3
GLord 4+1
Kate 6+4
Natalie 6+7
Marion 5+5
JLord 4+7
Ray 4+5
Woo 3+12
Sabrina 5+2
Craig 4
Mississippi 3
Amber 6+25
Aaron 5
Talitha 6+8
Sabina 5
Tweedy 4+12
Travis 5+25
Jenny 6+10
Hollywood 4+25
HMroz ?
Mike 5
B-Rad 6+12
Amy B 6+5
Brad N. 5+2
Bob “69” 5+30
Teresa 6
Jon 5+27
Dave 5+9
Jesse 4+7
Mick 6+12
Mark 4+5
Jason P 7
Min 4+2
Chris 6+29
Bob 7+5
Beth 4
Susi 7+2
Michelle A 7+1
Tracy 6+9
Faith 4+6
Steve 5+3
Jeff L 6+12
Jada 7+4
Taylor 7+7
Kara 8+1
Adam 5+4
Tessi 6+10
Caspar 5+15

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