New Weekly Challenge - Monday, February 1st, 2021
New Weekly Challenge
Congratulations to the winners Stacey and Conor from our attending virtual classes and leaderboard giveaway draw, and to Britt last weeks hydration challenge winner. We had 314 names in the virtual class + leaderboard draw. We would love to see that number pass 325 this week. If you haven’t given a coach led virtual class a try yet, please do. For one, our coaches miss seeing you and coaching you. All our workouts have options for at home space. If you are doing the daily workouts on your own at home, please submit your scores on the leaderboard. Both give you entries into the draw.
Now this week our weekly challenge is to eat 3 balanced meals basing your portion sizes off your hand size.
Years ago I listened to former CrossFit Games + CrossFit Seminar Staff Matt Chan do a nutrition talk about eating based on the size of you hand. This is also how Precision Nutrition gages food portions.
Here how it works:
Your palm determines your protein portions.
Your fist determines your veggie portions.
Your cupped hand determines your carb portions.
Your thumb determines your fat portions.
For each of your 3 main daily meals, you need to include, protein, veggie, carb and fat basing your portion sizes off your own hand.
To determine your protein intake
For protein-dense foods like meat, fish, eggs, dairy, or beans, use a palm sized serving.
For men we recommend two palm-sized portions with each meal.
And for women we recommend one palm-sized portion with each meal.
Note: a palm-sized portion is the same thickness and diameter as your palm.
To determine your vegetable intake
For veggies like broccoli, spinach, salad, carrots, etc. use a fist-sized serving.
For men we recommend 2 fist-sized portions of vegetables with each meal.
And for women we recommend 1 fist-sized portion of vegetables with each meal.
Again, a fist-sized portion is the same thickness and diameter as your fist.
To determine your carbohydrate intake
For carbohydrate-dense foods – like grains, starches, or fruits – use a cupped hand to determine your serving size.
For men we recommend 2 cupped-hand sized portions of carbohydrates with most meals.
And for women we recommend 1 cupped-hand sized portion of carbohydrates with most meals.
To determine your fat intake
For fat-dense foods – like oils, butters, nut butters, nuts/seeds – use your entire thumb to determine your serving size.
For men we recommend 2 thumb-sized portions of fats with most meals.
And for women we recommend 1 thumb-sized portion of fats with most meals.
You can view more information on the above on the Precision Nutrition article here. With this challenge we’re looking for 3 meals daily based on the above. For me who tends to just eat a couple eggs for breakfast this means, I have to change things up, maybe I add in a small salad, with some veggies, with my egg on top, some avocado to get some fats and a piece of fruit on the side.
The challenge is eating 3 meals daily everyday this week based on above. That means if you only eat a bowl of oatmeal for breakfast, you need to change things up to determine how to make it balanced and fit with the above. If you only eat 2 meals a day. You need to add 3rd this week. If you follow a strict nutrition plan that doesn’t fit into this, it’s not mandatory that you do the challenge. These weekly challenges are to help add some motivation and healthy habits into our lives while having a little fun, with the added bonus of a giveaway.
Please feel free to add you meals into the comments section on zenplanner. We’re always looking for added inspiration for our own meals.
**Photos from Precision Nutrition
Monday, February 1st, 2021
Buy In:
100 Single Unders
50 Backwards Jump rope
50 Alt feet jump rope
50 DU or attempts
30 PVC OHS
20 Sotz Press PVC
10 Burpees
Focus:
OHS & OH Lunge
8 min EMOM
Min 1 : 4 OHS with 3 sec pause
Min 2 : 10 Alt OH Lunge
WOD:
E2MOM x 10
30 Mountain climbers
5 OHS or Goblet squat
8 Lat burpee over Bar
Check back each night at 8pm for the next days WOD .
Contact us: Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5 Phone: (705) 444-0006 Follow us on Instagram @crossfit_indestri