OK so I am failing miserably with this week’s blog. I know where I want to go with it but it just won’t flow like normal. I wanted to link the Greg Glassman  “CrossFit Pyramid” to the changes about which we have been reading over the last couple of weeks, with Athena Perez and Paul Tunnicliffe. They were both at a life-threatening critical T-junction in their lives with one arm of the T being very short, the other possibly extending far into the future.  

Both of them decided to make small then larger changes in their diets – what and how much they ate – and introduce a regular exercise regime. And look where they are today. Still here with us.

As you can see, the base/foundation, the bit that everything else rests on is NUTRITION”. Go figure. If we want to keep living, exercising, working, playing, … we need nutrition. So what should we eat? (Rhetorical question but here is a simplistic answer.)

A more natural food diet (basically no processed foods), as per Greg Glassman, *“a diet of meat and vegetables, nuts and seeds, some fruit, little starch and no sugar…” all in correct proportions. 

There are many articles and lots of research into different types of diets, Paleo, Primal, Vegetarian, Vegan … but whichever way you lean, a good starting point in making nutrition choices and changes, is to shop around the edges. There are not many processed foods around the edges of a grocery store. You will have to venture down an aisle or two for your tea, coffee, bottled water (if you use it), spices and herbs but while you are there, don’t be tempted by the sodas and candies. 

Little changes : little steps : seriously big results. Just ask the Lurong Challenge participants. 

**The Foundation Is Nutrition CrossFit Journal 27 March 2012

**Carbohydrates Selection : The Right Carbs For The Right Job by E. C. Synkowski, CrossFit Journal, October 2016 


If you brought a friend today, Thursday, I hope your friend had a great experience. And thank you. Encourage him/her to come back to the Community Class or join in with T2 Fitness’s SWEAT or do the next Row Clinic and join Row Zone! Or take a 1-1 to be able to join you every day. 



8:00am     Lurong Challenge Workout #5 Doors open at 7:30am.  Good luck. Proud of you all. Matt Erisey has the answers to your questions.

9:00am    FREE Community Class – no experience; no expectations, no judging; just you

10:30am    Members’ WOD


T2 Fitness:


8:00am     SWEAT – ladies only; you, a water bottle and your attitude – open to T2 CrossFit members and non-members. T2 members, if you bring a friend, you workout for free; your friend still pays. SWEAT now has punchcards. Ask for prices.

10:00am     Row Zone! Ladies and Gents – open to T2 CrossFit members and non-members


Howto sign up for Row Zone!: For anyone interested in doing ROW ZONE any or every Sunday at 10am (those who have taken the clinic)…go here to sign up for an account (New Athlete)


Once your account has been activated (you will get an email letting you know) then login and click on Class Schedule and sign up for the Row Zone class.

(Use the above link to sign up for SWEAT too if you would like)

Next Row Clinic – Date TBA but soon.


SWEAT : For more information, make sure to follow our page on Instagram (search: Top) t2_fitness_   (search: People) @t2_fitness_   #tag us: #t2_fitness_


FitAid: please pay for the cans you take. You can now charge your cc charge purchase (2 cans minimum) through the Gym Store on your account. There are step-by-step instructions next to the computer if you need help.


Today’s Trivia/Quote: “Great things never came from comfort zones.” Neil Strauss … so next time coach suggests you squat a little deeper, go a little faster …


T2 CrossFit Team


*Outside The Box:

**From Beth Beck: Emmaus Community of Pittsburgh          THIS SATURDAY!!!!!!

Hi Friends, A friend of mine has an intellectually disabled brother who gets so much love and care from this organization. I did this race last year and would love to get a group together to participate in the fall!

The event: Saturday, 20 October, South Shore River Park 



**From Michelle Garlitz: Kick It 4 Mike             THIS SATURDAY!!!!!!



Grocery bags: still collecting, still making mats, see the one hanging in the gym.


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Author jtunnicliffe

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