No one else is going to take care of your body but you – treat it with care!
Our bodies function mainly off of three macronutrients; carbs, fats and protein. To function efficiently we need to distribute our calories appropriately amongst these nutrients. Protein is one of the most important nutrients our body needs. It helps with repair and maintenance of muscle and organs, provides energy for tissue maintenance, it helps regulate hormones, enzymes and antibodies as well as transporting molecules such as oxygen throughout our body. The amount of protein our bodies needs is related to our body mass, activity level, training regimen and metabolism. More isn’t always best. The body can digest about 30g of protein in one sitting. Much more than that and it is just excreted in our urine. It is best to evenly distribute your protein throughout the day. If you are counting your macros or want to know how much protein you should be consuming talk to a Dietitian. Below please find a list of high protein foods, their serving size and protein value.
• Hamburger patty, 4 oz – 28 grams protein
• Steak, 6 oz – 42 grams
• Most cuts of beef – 7 grams of protein per ounce
• Chicken breast, 3.5 oz – 30 grams protein
• Chicken thigh – 10 grams (for average size)
• Drumstick – 11 grams
• Wing – 6 grams
• Chicken meat, cooked, 4 oz – 35 grams
• Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
• Tuna, 6 oz can – 40 grams of protein
• Pork chop, average – 22 grams protein
• Pork loin or tenderloin, 4 oz – 29 grams
• Ham, 3 oz serving – 19 grams
• Ground pork, 3 oz cooked – 22 grams
• Bacon, 1 slice – 3 grams
• Canadian-style bacon (back bacon), slice – 5 – 6 grams
Eggs and Dairy
• Egg, large – 6 grams protein
• Milk, 1 cup – 8 grams
• Cottage cheese, ½ cup – 15 grams
• Yogurt, 1 cup – usually 8-12 grams, check label
• Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
• Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
• Hard cheeses (Parmesan) – 10 grams per oz
Beans (including soy)
• Tofu, ½ cup 20 grams protein
• Tofu, 1 oz, 2.3 grams
• Soy milk, 1 cup – 6 -10 grams
• Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
• Soy beans, ½ cup cooked – 14 grams protein
• Split peas, ½ cup cooked – 8 grams
Nuts and Seeds
• Peanut butter, 2 Tablespoons – 8 grams protein
• Almonds, ¼ cup – 8 grams
• Peanuts, ¼ cup – 9 grams
• Cashews, ¼ cup – 5 grams
• Pecans, ¼ cup – 2.5 grams
• Sunflower seeds, ¼ cup – 6 grams
• Pumpkin seeds, ¼ cup – 8 grams
• Flax seeds – ¼ cup – 8 grams
by Carla Schuit, MPH, RD, LDN
Most of us are near sighted when it comes to physical training and it is a HUGE problem when it comes to life-long fitness.
Near-sightedness leads us to believe that today’s individual session must be incredible or produce immediate results or we’re wasting our time. This in turn leads us to believe that our results aren’t worth tracking or remembering.
Another problem with near sightedness is revealed with those that were formerly in great shape and for whatever reason fell off the bandwagon or those who have never trained for a day in their lives. These folks can’t possibly imagine a future where they aren’t in pain and can confidently wear their swim suit to the beach.
Both of these problems are similar to having a destination in mind, but not having a map or GPS in place to get you there. Is it possible that you might stumble onto your destination? Probably not! What you need is a roadmap to help guide you to your end point.
That GPS is BTWB! By tracking your WODs on a daily basis you will slowly start to understand the “territory” and be able to see the road to success.
Here is a list of some rules you should follow with regards to tracking your WODs.
1. Your number #1 priority is tracking completion of WOD’s which doesn’t necessarily mean tracking the exact completion time.
Why? By initially focusing on the quantity of workouts performed you can avoid the distraction of unhealthy competition with your peers. It is vital that you lay down a foundation of regular work where the priority is simply “getting it done.” I’m not saying that you shouldn’t track completion times, but if you aren’t able to cope with someone being better or faster than you than it should not be your priority.
2. Always track the exact weight of your barbell work. (Even if you’re working with an empty barbell)
Why? Anytime we program percentage work or specify light/medium/heavy for a WOD you need hard data in order to make an ideal and realistic selection. By getting in the habit of tracking your numbers you can slowly and incrementally increase your weights in a safe manner.
3. Record your times regardless of the performance.
Why? Once you’ve laid the foundation of consistent work and diligently recorded your weights its time to get specific. This is not a contradiction of my first point if you are in for the long haul. Truly increasing intensity will require a diligent record of exact times in order to know what you must do to improve. Want a sub 2:00 Fran? Well, you need to start using the stopwatch in order to time how long your individual sets take. By paying closer attention to details you can start to see where you need to focus your work.
4. Check your fitness level often and spend extra time on your weakest link.
Why? An awesome feature of BTWB is the “analyse dashboard”. This can be viewed by clicking on the big number next to your portrait in the upper left portion of the screen. This section of BTWB will give you a clear picture of your relative weaknesses and help you in selecting extra skill work. BTWB Analyze/Fitness Level
This is your opportunity to start getting back on track to success! Track your your progress and keep on pushing forward!
by Coach Adam
With less than half the year to go, where do you stand with your goals? Are you looking to compete in a competition this fall? Do you want to learn a certain skill? PR a gymnastics movement or barbell lift? Set on finishing in a certain position in the Open? Or do you simply want to drop a few pounds? Whatever your goal is, we have an amazing community and coaching staff that will rally to your aid and help you succeed.
Just as a majority of our goals will vary significantly, so will the path to achieve those goals. If the goal is a new skill, take advantage of time before or after class and just spend a few minutes working on that particular skill. If the goal is showing up, enlist the help of other members or coaches to help hold you accountable. Maybe you want to compete in an individual or team competition, or have your eyes set on regionals, but wonder how you could possibly prepare for it. This is where intensity and volume come in to play.
Intensity, in terms of CrossFit, is equal to average power (force x distance / time). In other words, it is how much real work you do in a certain time period. The greater the average power, the greater the intensity. The greater the intensity, the greater effect on your overall fitness. Focusing on intensity is an easy way to improve your fitness or to prepare for the demands of a local competition. The regular programming at Turbine is more than adequate to achieve this. You will get out what you put in!
If you are at the point where your body can handle consistently high levels of intensity, then you may be ready for increasing your volume. However, proceed with caution. Increasing volume seems very alluring, and also seems to be the way to close the gap, but more isn’t always better. Increasing volume when your body is not ready for it can actually decrease performance and lead to nagging injuries. Also, you don’t want to mistake volume for intensity and train for 90 minutes at 60% effort when training for 60 minutes at 90% effort would have been more valuable.
Those ready and able to add volume will likely stand on a solid foundation of mechanics and consistency, and are most likely spending adequate time on mobility and recovery. With that being said, we are creating a new opportunity for you to get some extra work in with our new “Double Dose” Saturday. Once a month starting 7/17, we will announce a surprise WOD at 11am (normal open gym time) and anyone who wishes to join in may participate. This WOD is not meant to replace Saturday’s regular class WOD, but should be done in addition to it. Get ready to do some work!
CrossFit Turbine’s Strongman program is for any athlete, beginner to advanced, and utilizes varying equipment with movement patterns both natural and infinitely scalable. CFT Strongman primarily uses odd objects versus typical equipment, representing objects commonly found in real world scenarios. Lifting or moving these odd objects involves utilizing the entire body, and feedback from these objects adds a challenge any CrossFitter would love. The majority of workouts are programmed for shorter durations, and are comprised of a mix of CrossFit style met cons, strength workouts and periodic Strongman inter-box competition style days. Get ready to go heavy!
CFT Strongman will meet at 5:30pm on 7/21, 7/26, 8/4, and 6:30pm on 8/9 and 8/18.
Have you ever caught yourself missing the target on a wall ball and thinking to yourself, “It’s just a workout, who cares if I missed?” or “I’ll fall behind if I don’t keep moving.” While this may seem like a harmless reaction, I assure you it can lead to some bad habits that indicate much bigger problems.
In CrossFit, we are not just after the best score on the whiteboard! We are after movement quality and achieving lifelong fitness. When the going gets tough, we don’t lower our standards simply because we are “tired”. We strive to work harder at maintaining the standard to better ourselves. Scaling a movement appropriate to your ability at the start of a WOD will go a long way towards eliminating the temptation to “cheat” a movement. This approach will often times force you to be brutally honest about your current ability, but this is truly the best way to improve your fitness.
Greg Glassman, the founder of CrossFit, has said, “Stick to the basics and when you feel you’ve mastered them, it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.” This idea is powerful and should be the basis for your training. Every repetition you perform of any movement is not simply training your muscles, it is also training your brain and setting a pattern that will either hinder you or eventually help you achieve true lifelong fitness.
Next time you find yourself in a WOD and not achieving a standard, NO REP YOURSELF AND DO IT AGAIN! Be true to yourself and those around you and you will be on your way to mastery!
Throughout most of my life, I’ve been exposed to, and tried out, several diet plans and programs and always had a hard time finding something that would stick. They’ve always been too intense or too strict. Like, “one can of tuna and an apple for lunch” strict. And you know what tastes great after eating tuna for lunch and boiled chicken breasts for 5 days in a row, for months on end? Burritos! And chicken wings. And pizza. So the cookie cutter bodybuilding.com generic meal plans were out.
What appealed the most to me about Turbine’s Nutrition Services and the diet program created by Carla was how considerably flexible it was. Just reevaluate the way you design your plate, and see what happens. Make a few minor changes, develop some new habits, and the progress will follow. I’d even go as far as to say it wasn’t even really a diet, more so a shift in the way you look at food and how it can line up with your goals accordingly when your nutrition is in check. The level of support, as well as guidance I received from Carla throughout the process was invaluable.
That’s not to say there weren’t challenges throughout the process. There’s a cliche saying, “nothing tastes as good as skinny/fit feels.” Well that’s nonsense because nachos do! But with this program, and in working with Carla, it wasn’t the end of the world if I treated myself once in awhile. She taught me how to build this kind of flexibility into my plan so I wouldn’t feel like I was cheating. If you want something specific for dinner, you can just build it into your daily game plan and adjust for it in your other meals. And with that flexibility, it was easy for me to develop the habits that made eating healthier sustainable.
“If it’s important, do it everyday” -Dan Gable Olympic wrestling champ
One of the reasons our specialty programs help athletes achieve higher level skills is their narrow focus on developing one goal. There is no internal debate of ” what should I work on?” I know this sounds like a simple idea, but that’s the point. Splitting your limited time between multiple goals will often lead to frustration and burnout. The less you need to think, the more you can just DO. Make an effort to use your spare time towards improving a very specific goal and I promise you will get results. Even as little as 5min a day spent on improving your pull-ups or handstands will go a long way towards advancing your mastery of the movement.
One of the most rewarding experiences for me as a coach has been seeing athletes of my gymnastics classes working on skills and drills even months after the formal class has ended. (You know who you are handstand and pull up killers!!).
So again, if it’s really a goal you want to attain, put in work everyday. There is no magic recipe for success, it just comes down to hard work. Do work!
We are excited to announce that Jayme Hefler will be starting her journey through the CrossFit Turbine coaching program as an Assistant Coach. Jayme brings so much to our coaching program as she has not only had experience with coaching CrossFit, but her positive demeanor and genuine nature has enhanced our community in so many ways!
Over the next few months, Jayme will be donning the red assistant coach’s shirt. Please take a moment to wish her the best of luck. We couldn’t be more excited to have yet another great addition to our coaching team.
Just a little something to help to get to know Jayme better:
1. Favorite workout: Karen (For Time: 150 Wallball shots)
2. Sport: Baseball
3. Sushi or Pizza?: That’s impossible to choose.
4. Describe Your Perfect Day: In California, getting 3 workouts in, time at the beach, hiking the redwoods, ending with a nice juicy steak and sweet potatoes.
5. Favorite/Lucky Number: 23 (my dad’s shield number in the fire department)
5. Who is cooler…Adam or Stefan?: Katie
6. If you were to design a workout that fits all your strengths what would that workout be?: 4 rounds of: 10 OHS 135/95, 200m run & 25 wall balls 20/14