Monday, February 28
Hi all, two big things to cover in announcements:
1) Now that our 24/7 program is up and running, I want to turn our attention toward nutrition. We KNOW nutrition is as, if not certainly more, important to health, wellness, fitness, and performance as anything we do in the gym. While we’ve historically done some positive 30-day challenges and discussed random aspects of nutrition in classes, it’s never really been something we’ve integrated well. I’m hoping, over the next months, to really change that.
Honestly, nutrition is not something that many CrossFit affiliates do well and there is not a great road map as to how we will do this successfully. My hope is that we can a) present valuable information and resources to our athletes, b) use our community as a positive accountability structure in the same way we do for workouts, and c) find ways to promote healthier eating habits and nutrition without athletes feeling like we are dictating to them what they should and should not eat (because we just won’t be doing that).
I’ve had a great meeting with Lauren Furgiuele, RDN, LDN of Planting Roots Nutrition. She will be visiting Pisgah on Saturday, March 19 after Community WOD for a short 15 min-ish info session. Our idea is to see what the Pisgah members are most interested in learning, start there, allow the community to meet Lauren, and then gradually build a program that fits the needs of our people.
Lauren sent the following possible topics as a start. Please email Ben or check the whiteboard in class to “vote” on what you might like to learn more about first, at the 3/19 info session. Also, please send Ben any ideas or wishes you may have as we begin to find our way with an integrated, sustained nutrition program. We’re going to make this happen!
Possible topics for March 19. What would you like to learn more about first?
- how to create a balanced plate
- how much protein do you actually need? what to consider on a high protein diet
- sugar and sugar alternatives
- mindful eating
- inflammation
2) Ok. It’s a new week and it’s CrossFit Open season!
We'll do 22.1 in all the classes today. We’ll do a LONG and slow warm-up, your coaches will go over skills and strategies, then we’ll take our time getting set up and will do the WOD. Please know there are THREE different divisions/options for athletes to choose from. And….unless you’re officially signed up for the Open, you are always welcome to work with your coach and design any combination of scaling or movements to meet you where you are physically.
If you’re signed up for the Open and need an official judge to sign your scorecard, I have completed the 2022 Judges Course. You can come to one of my classes (5:30a and 7:30a) or you can be judged by a Pisgah Coach and choose my name when you enter your score online. You can also film yourself and submit your score that way for an online judge to score you.
WOD
22.1
Complete as many rounds as possible in 15 mins of:
3 Wall Walks (Scaled: Shorter Wall Walks or Bear Crawls)
12 Dumbbell Snatches, 50/35 lbs (Scaled 35/20) (Foundations 20/10)
15 Box Jump Overs, 24/20 in (Step Overs)
Workout Details (from CrossFit Games)