WOD 181219

Why your diet isn’t working

It’s a frustrating thing, dieting. Not only are we inundated with ads designed to get us salivating over burgers, ice cream, alcoholic beverages and pizza, we’re also forced to navigate a seemingly endless stream of best practices for what we should be eating. In the fast-paced digital age, we are forced to be face-to-face with every armchair nutrition expert and diet solution there ever was: Keto, Paleo, IIFYM (macros), Zone, Atkins, Jenny Craig, Weight Watchers, intuitive eating, don’t-worry-about-it-you-should-love-yourself-the-way-you-are, treat yoself, vegan, vegetarian, pescatarian*…

So. Many. Choices.

And we get paralyzed. We pick one, we try it on. It works for a few weeks or months (maybe even years) and then it stops. So we pick another one. Boom! Results right away followed by the inevitable plateau and, sometimes, regression. We feel defeated and sad. We blame our genetics (sometimes valid) or our work-life balance. We wonder how we can work out so much but still not lose the weight (hint: abs really are made in the kitchen). We restrict our eating to the point of upsetting Grandmas at the holidays because you won’t partake in her famous homemade baked goods. We stress about going out to eat with friends because what will we order?

Does this sound familiar?

So how do you solve the great diet conundrum? I will give you two principles that can hopefully help guide your search for best way for you to eat. Actually, that’s principle #1: find a way to eat that is best for you. Just because something is touted as healthier or most effective, doesn’t mean it’s the best approach for you. A lot of different approaches to eating can be used as tools to meet your goals but at the end of the day, you want to find a way of eating that balances health and enjoyment. If you like steak and cheese, eat steak and cheese - this doesn’t mean you’re “Keto.” If you like veggies and fruits, eat veggies and fruits - this doesn’t mean you’re “vegetarian.” If it makes you feel good, supports the things you love to do and you can see yourself doing it easily for a long time, do it.

Which leads us to principle #2: figure out how you can eat long-term. You gotta eat. It will always be a part of your biology. It supports your activities, fuels your brain and most social engagements (natural and essential to human survival) center around food and/or beverage. Forcing yourself into a lifestyle that restricts our food or drink habits aggressively with no definitive endpoint will be quickly defeating. It’s also not sustainable - barring some medical condition that keeps you from consuming a certain food or drink to which you have to say no, we aren’t built to constantly resist. In fact the stress of saying “no” can often counteract our best intentions, primarily through elevated levels of a hormone called cortisol. Cortisol, among its many functions, promotes fat retention. Back when we were cave people, cortisol would be released in times of scarcity so we would store energy because food supply was scarce. Life was literally a question of survival back then and the body has some pretty sweet mechanisms in place to keep us alive.

Unfortunately for us, that biology hasn’t changed as much as the times have. Cortisol still behaves in the same way but our stressor are - let’s face it - less extreme. The outcome? Constantly having to turn down your friends for happy hour drinks or restricting your caloric intake will cause stress similar to that we would experience when trying to hunt and kill our food. The hormonal response remains the same.

So next time you’re beating yourself up about “falling off the wagon” or feel overwhelmed by information about how you should be eating, remember these two principles and ask yourself: can I do that? and can I do that long-term? If the answer to either of those are no, then it’s likely that what you’re considering is simply a tool. You can use it for a time and may even see some positive changes as a result. But you need to remind yourself that it’s not forever and that you still likely need to do some work to determine what your long-term strategy will be.

-Caitlin

*I understand that some of these dietary choices are for moral or personal reasons. They are listed at the top of this article because they are part of the cycle of dietary information regularly consumed by health-conscious individuals.


Wednesday 181219

Strength - Hang snatch x 3

For the first 5 minutes, athletes will perform multiple reps of the following with an empty bar or light weight:

2 hang snatch pulls + 2 Hang half snatches

From 5:00-20:00, athletes will build to and practice 3 Hang snatches at an RPE of 6-7

Metcon - AMRAP 7

100ft. shuttle sprint
11 box jump overs (24/20”)
9 ball slams (50/30)


WOD 181218

It’s been two weeks since I asked you “What are you training for?” I hope you’ve had time to ponder that question, allowing for some self-reflection and introspection.

Regardless of your answer, you can still begin to take action. Keep in mind as you do that the more specific your goal, the more specific your line of action will be. This is important to remember. We have a tendency to beat ourselves up if we aren’t “succeeding” without ever defining what “success” is during that season of our lives. Sometimes, success is detailed, specific and easily measurable: “I want to snatch 200 pounds” or “I want to lose 10 pounds.” Sometimes, success is simply setting aside the time to work towards coming up with a goal or it’s walking through the door or it’s focusing on your eating habits because work is keeping you from the gym as often as you’d like.

Remember: all of these give us some line of action and we can start to pick landmarks along that line to measure our progress. It’s important to remember as you decide on these landmarks, however, that you make sure they are realistic. For example, if you currently can snatch 165 pounds, trying to snatch 200 pounds a few weeks (or even months) from now is likely not realistic. Another example would be that if you are still trying to figure out what you’re training for, it’s not realistic to hold yourself to specific expectations in your training. I’m not saying you shouldn’t have expectations. I’m saying that until you name what you’re after, you can’t know what expectations to set that will move the needle towards your goal. So your primary focus might be to chat with fellow athletes and coaches about what interests you. Ask them about opportunities and embrace what sounds cool and exciting to you. Then get after it! Your goal is your goal!

What if we can’t name anything? What if nothing sounds cool? First, go easy on yourself. You might be in a season where showing up to the gym is a huge success. Also, you may be burnt out. Burn out doesn’t just come from workouts either - it can come from a confluence of things: work, family, illness, anxiety, relationships, nutrition, training…you name it. If the gym is unexciting to you, take a break! More than likely, you’ll take 4-7 days off and you’ll be roaring to get back in, with a head full of goals and a heart full of ambition. Consider changing your environment too - if you can switch things up, inject some new life into your routine or perhaps even make radical changes, the barriers that were keeping you from naming those goals might be removed.

At the end of the day, be kind to yourself and do what’s right for you.

-Caitlin


Tuesday 181218

Strength - Back Squat - 3 x 3 @ RPE 8

Athletes will have 20 minutes to build to and complete 3 sets of 3 reps at an RPE of 8. We will be building over the next three weeks with a focus on position and control under heavy load.

Metcon - For time:

15 - 12 - 9

DB Hang squat cleans @ moderate
Toes-to-bar

10 minute cap


WOD 181217

Thank you to everyone who participated in some way, shape or form on Saturday! Our fundraising efforts were successful - to the tune of > $2,000 donated to Jerks for Jewels. Thank you so much for being such supportive and wonderful community members. We hope to do more events like last Saturday’s in the future.

An extra special shout out to our volunteers on the day! Outside of your Kingfield staff (Danny, Lea, Caitlin, Chris, Josh, Anthony and Karl), we were lucky to get assistance from Steph, Angela, Thomas, Jo and Alex T. during the competition. Thank you guys!

Special thanks to Samantha Chin too for the awesome photos commemorating the event. We always appreciate your talented eye and the bonus work you put in to helping out where needed for these events.

Until next year! Happy Holidays!

-Caitlin

*If you still wish to donate, head to the J4J website, scroll to the bottom and donate!


Monday 181217

Metcon - Every minute on the minute for 15 minutes, rotate between:

1 - 30-45 Double unders
2 - 8 Bench presses @ light to moderate
3 - 8 Tempo strict chin-ups

*Coaching will help you determine appropriate weight for the bench press and bands for the chin-ups. Chase the pump today, kids!


WOD 181216


Sunday 181216

Strength - Deadlift - 3 x 5 @ RPE 6*

Athletes will have 20 minutes to work up to and complete 3 sets of 5 reps at an RPE of 6. The focus is position and control throughout the movement.

Metcon - For time:

30 - 20 - 10
Russian KB swing @ moderate
Single arm DB push press* @ moderate

After each completed round, accumulate 0:90 seconds in a high plank.

12 minute cap

*Reps listed are total reps, so athletes will perform 15, 10, 5 reps of the push press per arm each round. They will be allowed to switch arms at any time as long as the work between both arms is equal.

Those who participated in the competition yesterday, please keep your weights light. You might not feel sore or tired but we can guarantee that your central nervous system (CNS) at the very least is a little more taxed than normal. Be kind to yourself and set your upcoming week up for success by being okay with just moving today :)


WOD 181215


Saturday 181215

Kingfield Holiday Partner Throwdown

Event 1 - Heavy Hitters

Both partners have 4 minutes to establish a 1RM Clean + Hang Clean. There will be a 1 minute reset between partners. Score is the sum of the heaviest lift from both partners (multipliers will be assessed to account for different pairing combinations).

Event 2 + 3 - Chip Away + Max Wallballs (One Event, Two Scores!)

On a 17 minute clock, complete:

100 calorie row
80 alternating DB snatches
60 burpee box jump overs
40 pull-ups

In the remaining time, complete as many wallballs as possible.

Score for Event 2 = time to complete the work from row to pull-ups.
Score for Event 3 = total number of wallballs completed in the remaining time.

Partners may switch out at any time. There is no minimum work requirement for either partner.

Event 4 - Partner 17.5

10 Rounds for time:

9 Thrusters
35 Double unders

10 minute cap

Tie-break is the time to complete 5 full rounds.

For more details, refer back to this post where rules and specific scoring is laid out.


WOD 181213


Thursday 181213

Strength - Front Squat - 3 x 4 @ RPE 7-8

Athletes will have 20 minutes to build to and complete 3 sets of 4 at an RPE of 7. We will be building on this in the coming weeks - the focus is consistency and control under heavy load.

Metcon - AMRAP 10

200ft. Shuttle sprint
50ft. Right shoulder sandbag carry @ light
8 strict pull-ups
50ft. Left shoulder sandbag carry @ light


WOD 181212


Wednesday 181212

Strength - Bench Press - 3 x 6 @ RPE 7

Athletes will have 15 minutes to build to and complete 3 sets of 6 reps at an RPE of 7. Athletes should focus on consistent mechanics throughout all reps and sets.

Metcon - 3 Rounds for effort:

0:90 second max calorie row
9 Toes to bar

-REST 3 minutes between rounds-

18 minute cap

*Athletes may choose to row 30/20 calories per round if they are confident they can complete the work in 90 seconds or less.