May 2022 Newsletter (1st Edition)
Welcome to the first edition of the 307 Newsletter. The goal of this is to educate, entertain, and inspire our community to live a healthier life. We will discuss our programming focus, nutrition 101, and 307 community highlights.
Preview of Programming for this Month:
-Murph preparation. Develop bodyweight muscle endurance and aerobic capacity.
-Improving upper body push and pull stamina: pull up and push up specifically.
-Progressively increasing running and squatting volume.
-Deadlift strength cycle (5-10 rep).
-Squat strength variability cycle (Back, Front, Overhead).
-Noteable workouts: “Mini Murph”, “Barbara” , “Murph”, Quarterfinal Age Group Workout
Community Highlights
Scott Gorrie Hero Wod
Thank you to everyone who came out to suffer in the “Scott” Hero Workout. We were able to make a substantial donation to the Gorrie family's college fund, and help his family out in need. The generosity and willingness to give quickly and compassionately is a hallmark of the 307 community, well done.
Quarterfinal Wrap Up
The CrossFit competitive season has recently concluded its quarterfinal stage. Athletes qualify to this stage by performing in the top 10% in their continent in the CrossFit Open stage. We are proud to announce and acknowledge the hard work of our athletes who qualified to get there: Kyree Chambers, Collin Chambers, Megan Scully, Tannar Galey, Charlotte Ward, Rocky Eades (potentially going to the next stage!), and Sam Bird.
Bring a Friend Day
Great turnout for Bring a Friend Day this past month. We are excited to bring health, wellness, and our special community to your friends and family. We will host another Bring a Friend Day workout over the summer for those of you who couldn't make it or who have more friends.
Memorial Day Murph
Saturday May 28th @9:00 am we will be tackling the Hero Workout “Murph”
We will have a partner version, scaled version, and full versions available.
Honor the fallen, and test your limits.
“Murph”
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
307 Athlete Youth Courses
Summer Sessions are available!
Details here
Nutrition 101: The Building Blocks
The three macronutrients: Protein, Carbohydrates, and Fats. Macronutrients are the nutritional components of the food we eat that our body needs for energy and to maintain our body’s systems. They are the nutrients our bodies use in the largest amounts, hence why we call them the “building blocks” of our nutrition.
First up, and debately the most important…Protein. Protein is made up of chemical building blocks called amino acids. Your body uses amino acids to maintain and repair muscles and other bodily structures. Protein makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood. Without adequate protein, lean muscle mass and recovery from exercise will falter. This is often the macronutrient that is most neglected, and leading to malnutrition, especially in athletic pursuits.
Examples of “Healthy Protein Sources”: Lean Meat, Fish, Chicken, Eggs, Yogurt, etc.
Secondly is Carbohydrates, the primary source for immediate energy for all your body’s cells. There are two types: simple and complex carbohydrates. Simple carbohydrates are smaller, more easily processed molecules that have one or two sugars linked together. Complex carbohydrates have two or more sugar groups linked together. When the diet consists of simple sugars and refined carbohydrates (cookies, ice cream, etc.) one may notice increased levels of “bad cholesterol” and insulin resistance. On the other hand, carbohydrates that are digested and absorbed slowly, such as whole grains, fruits, and vegetables can help control insulin response, energy levels, and body composition. Such unrefined, unprocessed, complex carbohydrates are better suited for health and longevity than refined, processed, simple carbohydrates.
Examples of “Healthy Carb Sources”: Whole Grains, Fruits, Vegetables, Beans, etc.
Lastly is Fats, when we eat them we become fat right? Wrong! Fats are organic molecules that can be broken down into three categories: saturated, monounsaturated, and polyunsaturated fats. We need a balance of all three, mostly coming from whole food sources (fish, wild game, eggs, milk, etc.). We need adequate levels of fat to support metabolism, health of various tissues, and for long term energy. Trans-fatty acids are worth mentioning, as artificial trans fat is littered in our society (fried foods, vegetable oils, etc.) These artificial trans fats are made in an industrial process to genetically engineer our food to taste better and become more palatable. They increase our bad cholesterol (LDL) and decrease our good cholesterol (HDL), and increase developing type 2 diabetes, heart disease, and strokes.
Examples of “Healthy Fat Sources”: Nuts, Seeds, Fish, Eggs, Aged Cheeses, etc.
We are just scratching the surface on macronutrients, so it is important to gain some basic understanding on what they are, and how we can use them to feel and perform better. Eating a balanced variety of unprocessed, whole foods from all three macronutrient sources is a solid step in the direction of health and longevity. There is no magic pill, shake, or even exercise that will promote nutritional progress. Consistency is what brings results, so the diet that allows you to eat a healthy and balanced form of all three macronutrients is the best place to start.