Happy Sunday, CFJ!

Posted: January 18, 2015 in Uncategorized

For those of you in the nutrition challenge:
1. Don’t forget to send me your spreadsheet at the end of day today or first thing tomorrow.
2. Make sure you are using the points tab that associates with the frequency of classes you pay for.
3. Don’t forget to send me 3 consecutive days worth of food intake from this week. If you have a question about what to send or how to send it, email jennie@crossfitjackson.com.
4. Things to remember for +4 points: no grains, no dairy, no butter (unless it’s clarified), no bacon (unless it has no sugar), no sweeteners of any kind…there is a tab titled “bad foods” with a list of foods to avoid for “paleo.” If you have mistakenly consumed butter or bacon etc this week thinking it was acceptable,  we will allow that for this one week. That is not paleo, but more of a “paleo+dairy” or “paleo+bacon” type of +2 paleo.
5. Just for clarification, you get one alcoholic drink (in the serving size listed on the good foods tab) for the +1 and -1 point level. Every drink after that (still adhering to the serving size) deducts another point. If you eat “clean” and have 4 drinks that day… +1 for food and 1st drink, -3 for extra drinks = -2.
6. Lastly, if you have any great tips to share today to get your final +1 bonus, share here! I would like more personal experience included this week. Anyone can look up a recipe, but sharing one that you make frequently or have made recently and can provide insight on is super valuable to everyone that doesn’t want to waste time and money trying a bunch of random recipes. Other options are things like great deals on food…”grapes are .99 a pound at Kroger today!” Make it a super find and it’s worth a point. For example,  grapes are 2.99 right now usually, 2.50 is not a great deal, but .99 is a great deal in the winter. Bo’s tip/article this week about mobility (1/15) was very specific to what we’ve been covering heavily in class recently so it was specific and helpful for those struggling to get in those positions.

Let me know if you have any questions at all and good luck!

  1. stefgatlin says:

    I don’t typically measure when I cook, so these are rough estimates. You really can’t mess this one up, so throw in what you want. I’ve also made this with squash instead of sweet potato.

    1 lb. smoked sausage
    Chopped sweet potatoes (2-3 large)
    1/2 jar sliced pepperocinis (no juice)
    1 Tbsp. creole seasoning
    1-2 Tbsp. olive oil
    Throw all ingredients on a greased cookie sheet. I typically use nonstick foil for easier clean-up. Cook for 30-40 minutes at 400.

  2. MaryLawson Day says:

    Go outside!!
    I just ran and didn’t concern myself with pace or distance. Just 45 min of running easy in the breeze and sun!! It’s free and sooo good!!!

  3. Brandy says:


    Something that we sometimes have to remember…I have had to do several balancing acts in the past year. Hopefully I am getting back to being balanced.

  4. Sara M. says:

    This is an article for those of us currently in the process of coming back from an injury or are currently fighting through one. Just a tip to keep in mind when working through the recovery process…


    My injury, thankfully, isn’t anything major that requires surgery, just some PT, but it can still be very frustrating at times. (Especially when it’s persistent for months…) No matter how big or small injuries are, I think its good to keep in mind that the recovery process will happen eventually and to stick to it with a positive outlook!

    Some key points to remember:
    1.) Take it SLOW
    2.) Listen to your body
    3.) Listen to your coach
    4.) Talk to other CrossFitters with similar injuries
    5.) Consult your Dr./Physical Therapist
    6.) Recovery is crucial!

  5. Tanya Favara says:

    3.56 mi run
    29:14 total. 8:13 min/mi
    Awesome weather for it for sure

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