http://www.yakimacrossfit.com/welcome daily 1.0 2026-03-12 https://images.squarespace-cdn.com/content/v1/57f6842ff5e2311b1e58b42d/1480544301868-4J71JJCRHTL73FQKGSXS/1888734_1087756524581566_408010275044931778_n.jpg Welcome http://www.yakimacrossfit.com/blog daily 0.75 2018-12-13 http://www.yakimacrossfit.com/blog/2018/12/13/ycf-zone-training-at-a-glance monthly 0.5 2018-12-13 https://images.squarespace-cdn.com/content/v1/57f6842ff5e2311b1e58b42d/1544725248092-W6QEGADWUUW394BHPRNX/zone.JPG Blog - YCF Zone Training at a Glance http://www.yakimacrossfit.com/blog/2017/4/22/zsn9wym2di5zqcwgqr1rqrfr4wo8hs monthly 0.5 2017-04-22 https://images.squarespace-cdn.com/content/v1/57f6842ff5e2311b1e58b42d/1492900125180-DB6IEM5F1TUU3ZYQQ1H7/IMG_8057.JPG Blog - YCF Nutrition Success Story - Charles http://www.yakimacrossfit.com/blog/2017/3/8/chicken-phad-thai monthly 0.5 2017-03-09 https://images.squarespace-cdn.com/content/v1/57f6842ff5e2311b1e58b42d/1489027937788-B0YCD1V4QIL6Y8HJHSRK/IMG_7818.JPG Blog - Chicken Phad Thai https://images.squarespace-cdn.com/content/v1/57f6842ff5e2311b1e58b42d/1489028480989-YBXKQVJJDRE7YHPQXSBT/IMG_7821.JPG Blog - Chicken Phad Thai https://images.squarespace-cdn.com/content/v1/57f6842ff5e2311b1e58b42d/1489029016765-VXEDEDV5QLTSPXLZX1ZW/IMG_7823.JPG Blog - Chicken Phad Thai My wife's 1300 calorie lunch (above). I would gain 5 lbs overnight if I ate that http://www.yakimacrossfit.com/blog/2017/2/16/dont-quit monthly 0.5 2017-02-16 https://images.squarespace-cdn.com/content/v1/57f6842ff5e2311b1e58b42d/1487283823131-OR3S0KJOENME9NBQ9TRC/image-asset.jpeg Blog - Don't Quit http://www.yakimacrossfit.com/blog/2017/2/8/our-expectations-the-silent-killers-of-our-weight-loss-success monthly 0.5 2017-02-08 https://images.squarespace-cdn.com/content/v1/57f6842ff5e2311b1e58b42d/1486571612188-PK8CPOJW4L2UVQ2ZH9I6/darceyrojas_trust-the-process_web.jpg Blog - Our Expectations - The Silent Killers of our Weight-loss Success http://www.yakimacrossfit.com/blog/2017/2/2/hit-a-plateau-with-your-macros monthly 0.5 2017-02-02 https://images.squarespace-cdn.com/content/v1/57f6842ff5e2311b1e58b42d/1486044634319-TBVTIFHLK4PFBAHJU8ZU/IMG_7663.PNG Blog - Hit a Plateau With Your Macros? http://www.yakimacrossfit.com/blog/2017/1/25/slow-and-steady-progress-pays-off monthly 0.5 2017-01-25 https://images.squarespace-cdn.com/content/v1/57f6842ff5e2311b1e58b42d/1485364544313-JXG17V8TKGMOMOYN413N/image-asset.jpeg Blog - Slow and Steady Progress Paying Off http://www.yakimacrossfit.com/blog/2017/1/19/the-art-of-blowing-up-your-macros-from-binge-eating monthly 0.5 2017-01-20 https://images.squarespace-cdn.com/content/v1/57f6842ff5e2311b1e58b42d/1484865366214-52KHIF0FFEOVX7VHTPMO/image-asset.jpeg Blog - The Art of Blowing Up Your Macros from Binge-Eating http://www.yakimacrossfit.com/blog/2017/1/19/thursday-nutrition-meetup-and-recipe monthly 0.5 2017-01-19 https://images.squarespace-cdn.com/content/v1/57f6842ff5e2311b1e58b42d/1484853292560-VYBW9YFHBFU5RZGVXNC4/FullSizeRender.jpg Blog - Thursday Nutrition Meetup and Recipe http://www.yakimacrossfit.com/blog/2017/1/14/meeting-the-basics monthly 0.5 2017-01-15 https://images.squarespace-cdn.com/content/v1/57f6842ff5e2311b1e58b42d/1484438556348-0B7BLPBC05I9WUCNQFP0/IMG_7578.JPG Blog - Nutrition Meeting - The Basics http://www.yakimacrossfit.com/blog/2017/1/12/ycf-nutrition-group-meetup monthly 0.5 2017-01-13 https://images.squarespace-cdn.com/content/v1/57f6842ff5e2311b1e58b42d/1484277472203-RTLVS8XBZCOHF1P5MU7C/IMG_7571.JPG Blog - YCF Nutrition Group Meetup http://www.yakimacrossfit.com/blog/2017/1/8/log-everything monthly 0.5 2017-01-08 https://images.squarespace-cdn.com/content/v1/57f6842ff5e2311b1e58b42d/1483892871270-5GMFM5IRTJPUOIX0U5HD/IMG_7550.JPG Blog - Log Everything http://www.yakimacrossfit.com/blog/2017/1/4/myfitnesspal-setup monthly 0.5 2017-01-04 https://images.squarespace-cdn.com/content/v1/57f6842ff5e2311b1e58b42d/1483552249010-XP0QECF46R23ACH9QE8K/image-asset.jpeg Blog - MyFitnessPal Setup Goto the 3 dots at the bottom to take you to the 'More' screen. https://images.squarespace-cdn.com/content/v1/57f6842ff5e2311b1e58b42d/1483552385111-P6KNYLO37CGAQZI3SZZ7/image-asset.jpeg Blog - MyFitnessPal Setup Click on 'Goals' https://images.squarespace-cdn.com/content/v1/57f6842ff5e2311b1e58b42d/1483552460170-ZJY5YFGZQJ1KYBYBWULY/image-asset.jpeg Blog - MyFitnessPal Setup Click on 'Calorie & Macronutrient Goals   https://images.squarespace-cdn.com/content/v1/57f6842ff5e2311b1e58b42d/1483552535850-32P4ALZ2N8RKXRZLRXDF/image-asset.jpeg Blog - MyFitnessPal Setup Click on the default Carbohydrate value   https://images.squarespace-cdn.com/content/v1/57f6842ff5e2311b1e58b42d/1483552622420-QU5SOUAYPNGIWQSPNXUG/image-asset.jpeg Blog - MyFitnessPal Setup Make sure '%' is selected and choose 40%, 30%, 30% like above https://images.squarespace-cdn.com/content/v1/57f6842ff5e2311b1e58b42d/1483552720956-IVZP0V0BT2LRE4EQQ6B3/image-asset.jpeg Blog - MyFitnessPal Setup From the 'Goals' screen choose 'Additional Nutrient Goals' https://images.squarespace-cdn.com/content/v1/57f6842ff5e2311b1e58b42d/1483552784631-LV8BCEIIV54S1WQD1X5N/image-asset.jpeg Blog - MyFitnessPal Setup Set Fiber to 28g for girls and 35g for guys https://images.squarespace-cdn.com/content/v1/57f6842ff5e2311b1e58b42d/1483569043248-AXW1P2ND2J8SLSMVJ462/image-asset.jpeg Blog - MyFitnessPal Setup Scroll to the very bottom of the 'Goals' screen and click 'Exercise Calories'   https://images.squarespace-cdn.com/content/v1/57f6842ff5e2311b1e58b42d/1483552946081-9IIQB6KGA6O0OF264TCI/IMG_7472.JPG Blog - MyFitnessPal Setup Make sure it is turned 'off' https://images.squarespace-cdn.com/content/v1/57f6842ff5e2311b1e58b42d/1483553700887-ETGPI7BTCDCKECPMKGTK/image-asset.jpeg Blog - MyFitnessPal Setup Back at the 'More' screen scroll down and click on 'Settings' https://images.squarespace-cdn.com/content/v1/57f6842ff5e2311b1e58b42d/1483553788769-2HUO87PUUT0M4L0I4YYB/image-asset.jpeg Blog - MyFitnessPal Setup Click 'Diary Settings' https://images.squarespace-cdn.com/content/v1/57f6842ff5e2311b1e58b42d/1483553847878-VK3N73FZBT61E76CJVE4/image-asset.jpeg Blog - MyFitnessPal Setup Click 'Diary Sharing' https://images.squarespace-cdn.com/content/v1/57f6842ff5e2311b1e58b42d/1483553932054-J6RD4HTEAD69X12GE906/image-asset.jpeg Blog - MyFitnessPal Setup Select 'Friends Only' https://images.squarespace-cdn.com/content/v1/57f6842ff5e2311b1e58b42d/1483552991990-1059B6OCPJI0VIR9QG3K/image-asset.jpeg Blog - MyFitnessPal Setup Go to your 'Diary' https://images.squarespace-cdn.com/content/v1/57f6842ff5e2311b1e58b42d/1483553075187-3RZOVX5GDGRUDU8BHZ9M/image-asset.jpeg Blog - MyFitnessPal Setup Scroll to the bottom and click the 3 dots under the 'Exercise' section. This might be a premium feature. 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