Congratulations, everyone, on wrapping up the 2016 Crossfit Open! We are so very proud of every single one of you! You were faced with multiple challenges, pushed yourselves and some of you got those bar muscle ups! I know you are all a little sad the Open has come to an end. We have all had a fantastic time and looked forward to those nail biting announcements every Thursday evening. Look ahead to next year! You’ll be amazed at how you have improved from now to then! 16.5 gave us a repeat of 14.5, Thrusters and bar over burpees. Brutal. Have you seen Dave Castro complete 16.5? Somehow it made me feel so happy to see he is human, kind of like when your coach does the WOD. It was a tough workout even for him! http://games.crossfit.com/video/ro-vs-boz-open-workout-165
Next up is the Crossfit Regionals where we can see the best from the Open compete in May! Can’t wait to see!
Finally, we are coming into week 4 of Whole 30!! Woohoo! Home stretch! I absolutely love our community and sticking together through challenges like this helps me feel supported, I hope it did the same for you. Now, it’s very important to be careful about how you re introduce foods you’ve removed for the past 30 days. After this weekend please do not go all out and eat a meal of all the things you’ve been denying complete with alcohol! There is a strategy to reintroduction and you need to follow it carefully or else your body will let you know you did not do this the right way, which I call a food hangover. Blah. Don’t do it! Here’s the plan:
The Reintroduction Plan
You’ll reintroduce “less healthy” foods back into your diet one group at a time, while keeping the rest of your diet as Whole30-clean as possible. Think about it like a scientific trial, where your Whole30 is the control and the one food group you are trying to evaluate is the experimental group.
This means you’ll have to plan carefully, and not combine major food groups during your reintroduction period. For example, don’t eat a slice of toast with peanut butter, because how will you know whether it was the peanuts or the bread that made your joints ache? Do your best to reintroduce each designated food group (as outlined below) alone on your reintroduction day.
Yes, you’ll likely get some added sugar in many of your “experimental” foods—that’s really hard to avoid.If you do choose a reintroduction food with lots of sugar—say, a Starbucks grande Caramel Frappuccino (with a whopping 64 grams!) with whole milk—you’ll have to deal with the dairy + sugar consequences all at once. Chances are, however, you’ll know intuitively what to attribute to which ingredient—digestive issues are generally dairy-driven, while energy fluctuations, cravings, and mood swings are probably sugar-related. However, some side effects, like skin breakouts, may be the result of the sugar, or the dairy, or the combination of both.
We encourage you to continue to increase your awareness of how the foods you eat are affecting you even after your Whole30 and reintroduction are over. By paying attention every time you eat a non-Whole30 food in the months to come, you can learn even more about how your body reacts to certain foods or ingredients—and continue to make more informed decisions about which foods you deem are truly “worth it.”
Reminder: If you don’t miss a particular food or drink that you know makes you less healthy, don’t bother to reintroduce it. Not missing tofu, black beans, cottage cheese, or brown rice? With evidence pointing towards these foods making you less healthy, there’s no reason whatsoever to add them back into your diet. Only reintroduce those foods that you suspect you’ll really want to include back into your diet once in a while, and leave the rest happily behind.
Here is a sample 10-day reintroduction schedule. Feel free to alter your particular food choices to suit your needs.
Day 1: Evaluate legumes, while keeping the rest of your diet Whole30 compliant. Try some peanut butter on your green apple with breakfast, a bowl of miso soup at lunch, and a side of black beans with dinner, while paying attention to how you feel. Then, go back to the Whole30 for the next two days, and see how things go. Pay attention, evaluate and decide how, how often and how much to incorporate legumes into your regular diet—if at all.
Day 4: Evaluate non-gluten grains*, while keeping the rest of your diet Whole30 compliant. Eat a serving of white rice, some corn tortilla chips, and a slice of gluten-free bread, while paying attention to how you feel. Then, return to the Whole30 for the next two days, and see how things go. Pay attention, evaluate and decide how, how often and how much to incorporate non-gluten grains into your regular diet—if at all. *Corn, rice, certified gluten-free oats, quinoa, etc.
Day 7: Evaluate dairy, while keeping the rest of your diet Whole30 compliant. Have yogurt in the morning, some cheese in the afternoon, and ice cream after dinner, while paying attention to how you feel. Then, return to the Whole30 for the next two days, and see how things go. Pay attention, evaluate and decide how, how often and how much to incorporate dairy into your regular diet—if at all.
Day 10: Evaluate gluten-containing grains*, while keeping the rest of your diet Whole30 compliant. Gluten is such nasty stuff that we want to break it out from the other grains, so you can evaluate it all by itself. Over the course of your day, eat a muffin, two slices of whole wheat bread, and a side of whole wheat pasta, while paying attention to how you feel. Then, return to the Whole30 for the next two days, and see how things go. Pay attention, evaluate and decide how, how often and how much to incorporate gluten grains into your regular diet—if at all. *Anything made from wheat, rye, or barley.
– See more at: http://whole30.com/step-two-finished/#sthash.iPvSc1oo.dpuf
If you have any questions feel free to ask your coach!