Let's talk about nutrition for a little while.
You have all shown great interest in CrossFit, getting healthier, stronger and leaner. WELL then we "have to" talk about nutrition. Nutrition is all a part of the plan.
= Healthy and Fit

Here is a section from the main site about nutrition.
Take a glance at this and then let's talk!

What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search "Google" for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.

What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability. Research "hyperinsulinism" on the Internet. There's a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.

Who would have thought..... jump roping and "suicide sprints"?

The Siena week ended with working on different movements and learning the man maker. Pull ups, ring rows, rowing and man makers were the warm up and then into good old jump roping and "suicide sprints"?

YUP suicides were run inbetween 2 mins of jump roping! Very impressive, very impressive  time and transition these athletes made between the two movements. To beat the clock it takes preparation and strategy to drop one movement and go immediately into another. These athletes got it done !!

Awesome job Siena!

What a great way to start off the week then seeing the guys from Siena make it in after a short time away. It was surprise surprise. A wonderful surprise to see Mathew and Ryan back in action today.

But I was almost afraid to say what the WOD was because I had forgotten Mathew's hand grips for pushups. YUP pushups. 100 pushups for time, penality for stopping a 200m run.

Everyone did so well in the WOD we were able not only to fit in a round of Tabata Squats but a very leisurely time of stretching. GREAT JOB SIENA GANG. Weight training with Gene is up next! See you then.

CrossFit Beyond Represents!

This was a BIG weekend for CrossFit Beyond.
Spending three full days at the NY Women's Expo talking about CrossFit, making connects, sharing nutrition tips along with fresh baked goods. It was a powerful experience!!

CONGRATULATIONS to Lisa Taylor for winning the CrossFit Beyond Fitness Basket!

CrossFit Beyond was able to make close to 100 connections. Leading to their first two visitors at our Women's ONLY Class today. NOT even 24 hours later there was women wanting to try out CrossFit. Congratulations to Helen, Gail and Holly for making it through their first CrossFit Workout.
Rose had her competition today!!

It was such a pleasure to have them stop by at Vatrano Rd. (our temporary home) for an afternoon of health and fitness.

We hope to see you again this week!