Whiteboard Talks - Week One Recap

Day 1:

Food/nutrition can effect weight, sleep, mood, social interactions, recovery, athletic performance while battling chronic disease and more! 

First things first, what to eat:
“Meat and vegetables, nuts and seeds, some fruit, little starch and no sugar”


What does this mean?

1) If you could not have harvested it out of your garden or farm and eaten it an hour later, it is not food.

2) Shop around the perimeter of the grocery store, and do not go down the aisles. 

3) If it has a food label on it, it is not food. You do not see a label on the chicken. It is not on the tomatoes. But it is on the chips and cookies. (If it has an ingredient list on the packaging it is not a real food)

4) If it is not perishable, if it says “Best if used before 2020,” it is not food.

Proteins - You are what you eat, eats! Grass-fed organic, if not as lean of a cut as possible

Carbs - Try new vegetables - Eat the rainbow - Different color veggies bring different vitamins, minerals and nutrients. Eat in season vegetables as much as possible

Fats - limited nuts and seeds, animal fats from grass-fed sources, grass-fed butters,  olive oil (raw/uncooked), avocados, coconuts (oil & meat)

Keep it simple!

 “Eat an adequate amount of protein, control carbohydrates and fill the rest with fat. Carbohydrate control is at the heart of this program”

-Greg Glassman


Day 2:

Off the Carbs, Off the Couch.

WOD scores are getting better in the gym, and we are getting stronger. Are we still retaining unwanted body fat? What is the first thing we would ask? (How is your nutrition/diet?)

That leads us back to the Pyramid. Food/nutrition supports everything that comes afterword. We do not want to build the pyramid upside down. Keep yourself accountable by making the order of development a priority.

Let’s talk about what off the carbs, off the couch means.

Start with the easy one!

Off the Couch.

By being here, in the gym, on a regular basis. We are talking 3-5 days a week minimum, keeps you consistent. In turn, being consistent helps fight against sedentarism (the habit or practice of not moving or exercising). Sedentarism is a willful behavior, it is something you have a choice over and make a deliberate action on. By staying consistent within the gym we are fighting against sedentarism.

Off the Carbs

By using, “Meat and vegetables, nuts and seeds, some fruit, little starch and no sugar” we are modifying the way we look at food. Now what we mean by “off the Carbs” is to not eliminate carbs completely from our diet. Carbs are a vital source of energy among other factors within our diet. When we say off the carbs what we really mean is - off of the excessive consumption of carbohydrates, particularly refined carbs and no sugar/added sugar.

Examples of refined carbohydrates:  chips, crackers, pretzels, white bread, pasta, sugary drinks, anything made with white or all purpose flour, 

Its best to limit/avoid refined carbs due to their inherent nature to digest very quickly which spikes insulin, when insulin is secreted or chronically elevated, fat accumulates in the fat tissue.

When insulin levels drop, fat escapes from the fat tissue and the fat depot shrinks.

We secrete insulin primarily in response to the carbohydrates in our diet.

Again this does not mean to eliminate carbs from our diet. This means trying to slowly eliminate refined carbs and all added sugars. 

Countdown to Kickoff Teams

Here are your Teams!!!

Team 1
Jenna Wilson
Paige Mower
Rohit Karamchandani
Rob Danenberger

Team 2
Carrie Pritchett
Sarah Bradford
Nick Meeks
Chad Brendle

Team 3
Madeline Helms
Allison Thomason
Steven Christofides
Michael Shearin

Team 4
Lindsey Leonard
Kristin Johnson
Brian Cheek
Nick Lawson

Team 5
Amanda Taylor
Nicolette Pickard
Nate Thomason
Logan Mower

Team 6
Tonya House
Sarah Brendle
Matt Bradford
Samuel Brendle

Team 7
Lisa Huff
Grayson Shubert
David Hinnant
Chandler Johnson

Team 8
Jeri Ann Smith
AP Soliani
David Redmond
Justin Thomas

Team 9
Kassi Owens
Colin Leonard
Greg Kister
Jeff House

Barbells and Beer

We can’t believe that Barbells & Beer is here! All of us at CrossFit Electric City are so excited for Saturday and look forward to throwing down DT in beautiful Carolina Wren Park. Below you’ll find all the information you’ll need for this Saturday, June 30th but if you have any additional questions, please contact Lindsey at lsweval@gmail.com.

Carolina Wren Park: 
 https://www.google.com/maps/place/Carolina+Wren+Park/@34.5038564,-82.6515397,17z/data=!3m1!4b1!4m5!3m4!1s0x88586e7f48997497:0x9ad7d07824412524!8m2!3d34.503852!4d-82.649351 
111 E Whitner St, Anderson, SC 29621


Athlete Check-In starts at 8:15 AM. Please be sure to be checked in at least 45 minutes prior to your heat.

Barbells & Beer Heat Sheet is attached. No changes will be made to heat times. If you need to switch divisions, please email Lindsey at lsweval@gmail.com and we can accommodate that for you up until Thursday at noon this week. If you switch divisions, you will still stay in your designated heat and time. Awards will begin at noon. There is a 12 minute cap on the WOD and heats will run every 20 minutes.

The Athlete Waiver is attached. Please fill out and bring to athlete check-in. No worries if you forget/don’t have a printer we will have waivers to fill out at check-in as well but you can save time by having it printed and pre-filled out with you on Saturday.

If you signed up for a shirt only and are not competing- your swag bag/shirt will be available for pick up at the athlete check-in table on Saturday!

Our friends at Growler Haus will be onsite on Saturday to help keep you from going thirsty in the heat! They will be selling water for $1, domestic beers for $4 and craft beer for $5. Cash or card payment will be accepted. Must be 21 or older to drink and ID’s will be checked.

Other Important Info:

-          Feel free to bring tailgate chairs and tents to set up for your group to use.

-          On Friday night at 6:45 PM we will be hosting a Facebook Live video to go over our judging standards. This will be available for anyone judging as well as athletes to tune into. You can also feel free to stop by CFEC this Friday at 6:45 PM to attend the briefing in person. We still need volunteer judges. If you would like to judge before/after you compete, please email Lindsey at lsweval@gmail.com and let her know what heats you’d like to judge.

-          We had a few companies that graciously created a discount code for all Barbells & Beer participants:

o   QALO- 20% off with discount code:  20LOVEQ

o   Ript Skin Care Systems- 30% off with discount code: CFElectricCity (minimum purchase of $19.95)

We look forward to seeing you all on Saturday! Right now the weather looks good for Saturday morning but we will keep checking this week and if any changes need to be made to the venue, we will inform everyone via email and on social media as soon as possible. Please let us know if you have any questions.

See you Saturday!

CrossFit Electric City

Heat Schedule

Competition Waiver

Judges and Heat Schedule

Week 4 Results/Standings and Week 5 Match-ups

Week 4 Results
So here's the situation, each week, the teams will face off in a head to head competition. The team that wins (low score) gets 1 point, while the team that loses gets 0.  The team at the end of 5 weeks with the most points wins.  If there is a tie at the end, the team that won the head to head will be declared the overall winner.  Remember, low score wins the head-to-head, and the bolded team won the match up.

1 Sharktopuses - 397
5 Dinosharks - 292

2 Pirahnacondas - 324
4 Gatoroids - 347

3 Ice Spiders - 302
6 Fire Serpents - 314


Week 4 Standings
Dinosharks - 4
Sharktopuses - 3
Fire Serpents - 2
Ice Spiders - 2
Pirahnacondas - 1
Gatoroids - 0

Week 5 Match ups
Sharktopuses vs. Fire Serpents
Pirahnacondas vs. Ice Spiders
Gatoroids vs. Dinosharks