Fall is for Food at CFCC!

From the woman who holds the title of CFCC’s second member EVER, deadlifted 300lbs., competed in an Oly Meet, rowed 1k in 3:57, and got her first strict pull-up on a 2-inch thick bar, Meghan Ramos, our master of All the Nutrition Things is here to deliver some serious information. Kick back over the weekend and get your bearings.  You don’t want to miss out on eating like a CFCCer this Fall!  

If you questions about any of this, feel free to contact her at meg@crossfitcc.com – VIVA LA BCCC!


The CFCC Nutrition Team – a plethora of knowledge and options. :)

Read more after the jump!

At long last and by EXTREMELY popular demand, we are pleased to unveil All the Nutrition Things that are beginning in September at CFCC and continuing into the future. For those of you that have been clamoring for more opportunities to consider your food, I bow to you. I really do. It blows my mind that you’re all so EXCITED about all of this stuff – and it’s so amazing to be surrounded by a community of people that really appreciates eating and eating WELL, in a way that aids some spectacular athletic performance on the gym floor. So, for the clamorers, I don’t really need to say much except to lay it out there, because you already know why What You Eat is important. But for those of you that might be a little newer to our crew, I’m going to take a second to step up on my soapbox.

There’s a reason my advice on the newbie board is obnoxiously huge, in bright pink/purple marker and CIRCLED: YOU CANNOT OUT-TRAIN A BAD DIET. It’s not just because I like to read my own words every time I walk by the front desk (although I do), it’s because that this is an inexorable, undeniable (and at times, yes, inconvenient) TRUTH. We all showed up at the doorstep of CFCC because we wanted something different for ourselves – at some point or another we learned something or met someone or saw something that made us think “maybe, just maybe, there’s more to this whole fitness thing than slogging away for 45 minutes on the elliptical and maybe some tricep kickbacks if I’m feeling crazy.” We learned to think like athletes – to strive for new and exciting things like a max effort deadlift or a strict muscle-up with perfect form. We learned that a tabata row wouldn’t actually kill us, and that 3 minutes and 50 seconds was worth more than 45 minutes of “cardio” at the college gym could ever be. To sum – we changed our collective attitudes about training.

Ladies and gentlemen, I’m officially putting it out there right now – if you haven’t started thinking about it yet, it’s time to CHANGE YOUR ATTITUDE about what you’re eating. You all put in unbelievable amounts of work every day in the gym, and your mind will be blown when you see what can happen when you make just a few not-so-difficult changes in the kitchen. With just a little bit of research on your own (or, as you’ll see outlined below, plenty of opportunities to meet and hear us yap in person), you’ll see that almost anything that’s feeling “off” about your day-to-day can be the result of how you’re eating. Feeling drained halfway through your metcon? Plateaued on your back squat (or your weight loss or gain for that matter?) Can’t make it through the day without 8 coffees and a nap, but having trouble falling asleep at 10pm? Still sore from your workout five days ago? Wake up generally achy? Have acne/eczema / congestion / allergies/ constipation / acid reflux?

IT DOESN’T HAVE TO BE THAT WAY. Just like you don’t have to spend the rest of your life on the hamster wheel treadmill, you don’t have to spend the rest of your days being miserable about the low-fat-low-calorie-weekend-beer-binging-also-cheese-fries-sometimes-with-no-results-ever. We know. It SUCKS to feel that way, because we’ve all been there.

Thus, without further yapping, here’s what you can do about it this fall, right here at CFCC.

1. Even if you’re not ready to think about all this for an extended period of time, but you love eating Good Food, you should join us on Thursday, August 30th at 6:30pm to hang out with Mel Joulwan, author of the amazing WELL FED cookbook and the blog The Clothes Make the Girl. Regardless of whether you’re a paleo veteran or if your morning bagel is the highlight of your day, you’ll appreciate the delicious recipes and beautiful photography in Well Fed. Mel is an amazing cook not just because her recipes are truly delicious and innovative (and are drawn from traditional foods from all over the world) but because she simplifies her recipes for even the most novice chef. Also…..FREE SAMPLES of lots of delicious things! RSVP here. Copies of Well Fed will be available for purchase at the event.

2. Join us for a NUTRITION SEMINAR at CFCC on Saturday, September 8th, 2-4pm. Sign up on Mindbody if you want to attend – it’s completely FREE! Meanwhile, if you want to start poking around the internet to learn more about what works for us, why we recommend the things we recommend, and how many wise people, some with LOTS of letters behind their name agree with all of these things, you can start here.

3. SIGN UP FOR THE CHALLENGE! Yep, that’s right – the Crossfit Center City Body Change Composition Challenge (affectionately known as the #CFCCBCCC, and you get a burpee penalty for an incorrect number of C’s in conversation) is returning for the Fall! This time around, we wanted the Challenge to be a little more independent in light of the options we’re rolling out for one-on-one consulting (scroll down to read more about that). So, as in BCCCs from the days of yore, this one will be about you – making a commitment to yourself to prioritize whatever aesthetic or performance goal you’ve set, and work towards achieving that goal by eating WELL for a month.

HOW IT WILL WORK: all of this is REALLY important, READ IT!

i. You’ll email meg at crossfitcc dot com saying you’re in and SO EXCITED!!!
ii. You’ll attend the seminar on 9/8 if you’re new to all of this, or if you just want a refresher on things like why we don’t like vegetable oil and breakfast cereal.
iii. 9/10 – 9/14: You’ll come by the gym to get “before” measurements/pictures taken, if your goals are aesthetic. More details about what times are available for this will be posted soon.
iv. Buy-in is $20 (cash or check accepted). $5 of your buy-in will cover administrative costs. The remaining $15 will go in a pot to be distributed between the male and female winner. Last BCCC had almost 75 participants, which means the stakes this time around could be upwards of $550 to each winner. That’s a LOT of Lulu, people.
v. You’ll join the official CFCC Eats thread on the interwebz. I’m building the home for this now, trying to keep things as private and in-house as possible, and I’ll provide instructions on how you join the thread as soon as it’s built. You’ll update at the beginning with your starting stats and your goals and throughout with what you’re eating, how you’re feeling and what’s working and not working – Erin, Abbey and I will be checking in throughout to offer suggestions and encouragement. Remember, we are a community, and we are here to support each other.
vi. The Challenge officially kicks off on Sunday, 9/16.
vii. You can come by the gym every Thursday at 6:30PM during the Challenge for a general Q&A with Erin, Abbey and myself. This will be a group setting but hopefully will involve some productive discussion about what’s tough, how to work through the hard situations and some delicious recipes you’ve cooked up along the way.
viii. We’ll be taking “after” pics/measurements Sunday, 10/14 – Wednesday, 10/17.
ix. The winners will be announced on MONDAY, 10/22. They’ll be chosen by Erin, Meg and Abbey by looking closely at two very important parameters: a) progress made towards the goal you set for yourself – be it leaning out or adding 20 pounds to your back squat and b) adherence to the commitments you made in the beginning of the challenge.
x. We will continuously high five each other for being awesome.

4. If you’re new to all of this and not ready to turn it into a Challenge, or if you want to start sooner than September OR if you’re simply feeling like you want more one-on-one focus, check out the info below, because we’re now offering three options for personal nutritional/accountability consulting. To purchase any of these sessions/packages, log into Mindbody and visit the Online Store. If you’d still like to enter yourself into the general BCCC Competition for the Grand Prize, you may do this and we will consider your entry fee waived if you are taking the personal consulting route (so you don’t have to pay $20 on TOP of the investment in consulting).  You must take photos along with the rest of the BCCC entries and enter your results in the same fashion along the same timeline. For more information about the options that we offer for consulting, check out this page.

In addition to all of this, we’ll be doing some smaller scale fun group activities throughout the Fall – keep an eye on the blog for more information.

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