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Welcome to the Champions Club Summer 2018!

Next Theme Workout: Shark Week/Hawaiian Mashup - Saturday at 10 am!

Entries in unfavorable carbs (8)

Poll: Cheese-flavored Snacks

This argument started brewing after the 6:30 session tonight and I figured I'd carry it over to the site.

Cheez-Its or Goldfish?

Campus Improv Eats - Alyssa 10/5

Alyssa recently sent me this picture as her cafeteria food selection.

Here's the breakdown

  • Protein: turkey/chicken (hard to tell which one for sure)
  • Carbohydrate: rice, corn
  • Fat:

Okay let's get the first thing out of the way, everyone please donate to the Alyssa Jabara Needs a Jar of Peanuts fund by placing a nickle in the cup next time you're in the gym. All proceeds will go towards helping Alyssa Jabara buy a jar of peanuts. Starving college athletes, man. Pay the players!

Now that that's out of the way, let's talk about the carbohydrate choice. The rice is considered a high-density carbohydrate - meaning there's more carbs per ounce or cup compared to other foods. Veggies, in particular are typically low-density; you can eat about 2 cups of green peppers and it would equal about 1/4 of a cup of rice. Obviously the peppers would fill you up more and last longer. The tricky thing about this is there are a few exceptions for veggies. Corn is one of them. 1/4 cup, same as rice.

In Alyssa's case, she possibly thought, "well, rice is not the best choice, but corn is a vegetable, so I can load up on that." Or maybe she wasn't thinking at all and was just hungry as can be. Either way, the chicken/turkey and the rice was probably very close to being balanced. The corn tipped it over the edge. If it was broccoli or celery instead of corn, then it would be a different story.

Win or loss: I gotta go with a loss on this. She was pretty far over on carbohydrate for this meal. There was also a mad Binno in the Fat column.

Next time: Pick rice or corn. And see the Alyssa Jabara Needs a Jar of Peanuts Fund.

Pic of the Week: Cake by the Crawford

Since the Summer, rookie Brendan Crawford has been doing a fantastic job getting on our good side by bringing in extra cake from his work. But yesterday he went above and beyond...

There's still some left, but it really broke me trying to cut into it.

Hard Routine Challenge for the New Year

Within the last few days I've been hearing a lot of talk how healthy lifestyles have gone in the crapper over the past two holiday weeks. Given that, I think it would be a good time to introduce the Hard Routine Challenge again starting when you read this and lasting for one week (Tuesday, January 10th).

The idea behind the Hard Routine can be found in this retro CrossFit Journal article. It started off as a Military pact that soldiers would make to help them stay focused and on task in a given period of time. Some in the CrossFit community have used it as a way to get their lifestyles back on track after a lapse of sorts - we've done this numerous times and you can see them by clicking the hard routine tag below. Here's our guidelines for this one:

  1. At least three CrossFit sessions
  2. At least 8 hours of attempted* sleep every night
  3. At least two meals per day estimating a balance of protein, carbohydrate, and fat
  4. 6 minutes of mobility**

Waffles would generally not count towards a balanced mealThese are some of the main points of emphasis we talk about at the gym that affects your workouts and sports. The reason I am keeping it short is because in the past there's been good participation early on, only to see it dwindle down over time.

All we need from you is one week. If you can manage, sign up to comments.

*I noted attempted sleep because sometimes we just lay in bed and toss and turn. The intention was there though.

**This mobility needs to be done outside of a session.

Pic of the Week: The Savvy Sailor

We know Mr. Z as the potty-mouthed, hearing impaired, mindless mobilizing teenage girl who works out with the dads at the parents session. But on Thursday everyone at the 5 and 6 pm session got to see his teddy bear side when the Mrs. came strolling in with a fresh steamy batch of chocolate chip/rice crispy cookies.

If this doesn't make it on the calendar...

The occasion? The big man turned 50 years old!

Happy birthday big guy! Thanks for calling this place home and hopefully we'll be around to celebrate many more.

Zone Diet Feature: Carb Loading

Since we have a decent amount of distance runners in our mix, I thought this would be a good read from the Zone Diet website.

Runners: To Carb Load or Not to Carb Load

If you are not familiar with the term, carb-loading is something popular not only in the distance running community, but other sports as well. The idea is the night before a big race or game, you basically binge on pasta, rice, bread, and potatos in an attempt to store your body with energy.

According to Dr. Barry Sears, this might not be the most beneficial method - seeing as it would put your body in an extreme state of inflammation. His article goes into detail about this, and how a more balanced diet would put your body in its best condition to perform well.

Is There Such Thing as too Many Carbs...?

Since I'm living it up here in Roma, my diet has changed quite a bit- and boy is it awesome. Unfortauntely, as you'll see, it isn't quite the perfect formula for optimum workout results.

This is what we have for breakfast every day. That's right people- no protein at all. Cappuccinos and cornetti, which are pretty much dough and sugar. Since I don't like coffee, my breakfast has extra sugar because I have to put in an undisclosed number of sugar packets into my coffee to force it down. 

Lunch and dinner is always two courses. The Italians believe in opening up with a pasta always because it apparently takes the edge off your hunger. For the first couple days we didn't eat a lot of our second course cause us dumb Americans went too hard on the pasta. Here's some gnocci with buffalo cheese- cheese made from water buffalos. Which I didn't know were real outside of Veggie Tales.

After the pasta, we are served a second course which normally has a small amount of meat in it (sausage in this instance). We get lots of vegetables at this time too- normally salad with potatoes, carrots, onions, or eggplant or a mixture of the above. Not the Zone-iest of meal plans is it?

Looks like I'll be paying for this when I get back...