02.01.18 THURSDAY

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CrossFit

STRENGTH/SKILL
– T2B + Static Hold (15min Practice)
Between sets of T2B drills perform a static hold of your choice choosing between:
– Handstand Hold (wall or freestanding) or OH KB Hold x 15s.
– Ring Support or Box Support
METCON
10 RFT w. a partner, you go, I go style:
40 Single Unders
30 Mountain Climbers (2 Count = 1 rep)
20 Air Squats
10 T2B
5 Squat Thrusts
*After each set complete a partner Wheelbarrow of 100 total feet (50 feet each).

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BootCamp

METCON
4 Rounds for Time
15 DB thrusters
15 pushups
15 situps
100m sprint

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Question of the Day

What is your closest close call?

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01.31.18 WEDNESDAY

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CrossFit

STRENGTH/SKILL
1a: DB Bench Press (4 x 8 )
1b: Banded Pulldowns 4 x 15.
2: Hang Power Clean + S20H: Take 3 sets to warm-up for Metcon
BENCHMARK METCON
“Rolling Stone”
AMRAP 15:
21/18 Calorie Row
15 Hang Power Cleans (115, 75)
12 S20H (115, 75)
9 Burpee Box Jumps w. step down (24, 20)

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BootCamp

METCON

1min at each station
4 Rounds
Med Ball Sit Up Toss to Wall
Battle ropes (each arm 1rep)
Box Step Ups w/ 2-DB’s or KB’s at sides
Russian KBS
Plank Hold

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Question of the Day

What’s something your brain tries to make you do and you have to will yourself not to do it?

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Nutrition Challenge | Eating Out

With the Nutrition Challenge nearing its halfway point, we take a deeper look into this week’s challenge and tips on how to make sure we’re sticking to our eating plans. For those participating in the challenge, this week you were encouraged to go out to a restaurant, pick the healthiest option and share the picture with your community. The thing is, this may be harder than anticipated. We can tell ourselves that we WILL chose the salad at the restaurant, but when we get there and see the menu, were flabbergasted by the idea of wasting money on that salad we had in mind. So below are some ideas and tips to help you make that healthier option and how to attack temptation when it arrives.

  1. Don’t look at the menu: Most restaurants nowadays fill their menu with mouthwatering pictures which push you to ordering certain foods. They display these images to trick your brain into wanting whatever they’re showcasing, but you can’t be tricked if you don’t look. Before you go to a certain restaurant, check their menu online. You’re more probable to make the right choice at home than you are at the restaurant when your sense of sight and smell kick in. So make the healthiest option from the menu at home and when you get to the restaurant don’t even look at the menu – you already know what you want!
  2. Think about what you CAN eat: A lot of times we focus on the foods that we can’t eat, that are unhealthy and shouldn’t even be touched. Instead, focus on the foods you can eat. Look through the menu online and search for healthy alternatives – whole grains, lean meats, healthy fats, fruits and veggies. Restaurants are willing to work with you, so don’t be afraid of asking for more, after all, you’re a paying customer.
  3. Don’t split, don’t starve: We read articles about splitting the plate with a friend or significant other to eat less calories and prevent overeating. No, you don’t have to do that! Splitting a meal you crave will create a rippling starvation effect, forcing you to eat later in the day to make up for the hunger you suffered earlier. Eating less is not always the right option, sometimes its only about self-management and moderation. Most restaurants fill your plate with food, but you’re not forced to eat all of it. You can always ask for a to-go box from the get go and save some for later. However, if you’re hungry, then eat up!! You go to a restaurant to enjoy the food and your surroundings, not to starve. Simply make the right choices and you’ll be alright.
  4. Make changes to bad foods: Sometimes our favorite dishes are ones that are fried, battered or smothered. Obviously we’ve learned that these foods affect our weight loss, so work around it. For example, a fried chicken sandwich can easily become a grilled chicken sandwich. Fries can turn into sweet potato fries. You can still have the food you have, just in a different form which makes them healthier overall.
  5. Ask the questions: Sometimes we decide what we want to eat, but don’t know how many calories, carbs, fats or protein it has. They’re not always labeled on the menu or not on MyFitnessPal. What do you do then? Well, you ask your server or someone who may have the answer. The worst case scenario is that they don’t, but asking didn’t hurt you in any way. It’s more beneficial to be informed about what you’re putting in your mouth than to go in blind. Good questions to ask are: Do you have the nutrition information for your menu? What’s my food cooked in? Do you do substitutions? Etc.

There you have it, some simple tips that can help you through this week’s challenge. For everyone participating, congratulations on the work you are putting in, I hope all of Courtney’s expertise has been helpful as you continue your journey. For additional help and tips, Sign Up for one of our Nutrition Plans!

01.30.18 TUESDAY

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CrossFit

SKILL REVIEW
Double Under Practice:
Spend 5:00 Working on Drills to improve double unders
METCON
For total time:
50-40-30-20-10
KBS (53, 35)
Walking Lunges (BW)
Abmat Sit-ups
Double Unders
Rest 60s after each completed round.

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BootCamp

METCON
3 Rounds:
200m Run
21 SDHP w/ KB
200m Run
15 V-Ups
200m Run
9 Ring Rows

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Question of the Day

What’s the best type of cheese?

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01.29.18 MONDAY

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CrossFit

STRENGTH/SKILL
1: Overhead Squat (3RM. )
2: Warm-up Deadlifts and Wallballs
BENCHMARK METCON
“Deadball V2”
AMRAP 10:
10 Deadlifts (225, 155)
20 Wallballs (20, 14)

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Question of the Day

What would be the worst thing for the government to make illegal?

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01.27.18 SATURDAY

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CrossFit

METCON
In Teams of 3
AMRAP 30:
30 Wallballs (20, 14)
30 KBS (70, 53)
600 Meter Run

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Question of the Day

If you were arrested with no explanation, what would your friends and family assume you had done?

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5 Reasons to get STRONG

Fitness trends come and go and most fall to the wayside for good reason.

Most programs fail to produce consistent results. It’s a wonder why so many folks stray away from what is tried and true when it comes to exercise programs?

“The rule is: the basics are the basic, and you can’t beat the basics.” -Charles Poliquin

Despite what your goals may be, every individual can benefit from physical resistance training. Not only that, but the health benefits extend far beyond your short term fitness goals. Regardless of why you train, let’s take a look at some of the reasons you should incorporate strength training into your fitness regimen.

1. Training for strength produces results.

Whatever your goals, muscle will help you get there. Some companies in the fitness industry has made a fortune around buzzwords like “tone”, “lift”, and “sculpt.” The problem is there’s no way to measure those loose terms. If you want to change your body composition there is only the ability to gain or lose muscle while simultaneously gaining or losing fat. If you are looking for the most efficient way to do make a change then strength training is your best option.

Strength training, or physical resistance training, can be defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When you gain muscle you increase your bodies basal metabolism (the amount of calories you burn each day before factoring in physical activity). It’s kind of like putting a bigger engine in a car. The car is capable of moving faster or pulling a heavier load (more muscle), but it also uses more fuel (fat) whether it’s cruising down the freeway or idling in the driveway. Strength training helps us “tone” through this muscle gain/fat loss trade.

2. “You can’t manage what you can’t measure.” -Peter Drucker

Training for strength provides a clear path for success. You can set training goals that are specific, measurable, and produce desired outcomes. A good coach will help you design a plan towards these goals with checkpoints along the way. Your strength training program is a road map to success with clear directions. Sets, reps, and weights lifted safely through the full range of motion are the signals that you’re on track. Many people find that a more detailed plan helps them stay motivated as they experience progress.

3. Age gracefully with more muscle mass.

As we get older strength training is one of the most important things we can do for our health. Physical independence is a key factor in a great quality of life.

A comprehensive study of strength training has been proven to:

  • Improve motor function
  • Lower resting heart rate
  • Increase stamina
  • Prevent sarcopenia (age related muscle loss)
  • Improve bone mineral density
  • Prevent and help rehab injuries

Functional strength training will be an asset in daily life too. From picking up grandchildren or bags of groceries to climbing stairs with confidence.

4. You’ll experience epic brain gains.

Did you know that lifting weights can strengthen your brain just as much as it does your body?
Dr. Yorgi Mavros from the University of Sydney has found that high‐intensity physical resistance training (PRT) results in significant improvements in cognitive function, muscle strength, and aerobic capacity in older adults with mild cognitive impairment. Adults who followed a resistance training routine in addition to cognitive training performed significantly better than control groups on a series of mental tests. A couple key factors to note:

The participants exercised 2x/ week working to at least 80% of their peak strength.
The benefits lasted one year after the exercise prescription had ended.

What does that mean? According to Yorgi, “The stronger people became, the greater the benefit for their brain.” Let that sink in for a minute. You actually grow your brain by training to become stronger! It makes me wonder if Einstein developed his Theory of Relativity in between heavy sets of back squats…

5. Strong moms have healthy babies.

During pregnancy, the question always arises of what does fitness look like for this stage of life? With so much on the line, it’s important to consult with a doctor before beginning any fitness routine. Luckily, there is a tremendous amount to be gained by incorporating a strength training routine under normal circumstances. Resistance training can help alleviate symptoms and improve health outcomes for the mother and child. According to the Mayo Clinic, women who follow a consistent strength training routine during pregnancy can experience:

  • Reduce backaches, constipation, bloating and swelling
  • Boosted mood and energy levels
  • Better sleep
  • Prevent excess weight gain
  • Maintain levels of muscle strength and endurance
  • Reduced incidence of gestational diabetes

Not only that but women who train during pregnancy report enhanced body image and better psychological well-being!

We would love to help you live a healthy strong life. Schedule a Free Consult to learn more.

01.26.18 FRIDAY

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CrossFit

STRENGTH/SKILL
1: Sumo Deadlift (5 x 2 @75% Speed, then 4 x 1 @85% Speed-Strength)
2: Hang Power Clean (3 x 3 building to Metcon weight.)
BENCHMARK METCON
“Fight Club”
For total time:
50 Deadlifts (135, 95)
25 Bar Facing Burpees
Rest 2:00
40 Front Squats (135, 95)
20 Bar Facing Burpees
Rest 2:00
30 Hang Power Cleans (135, 95)
15 Bar Facing Burpees

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Question of the Day

What thing do you really wish you could buy right now?

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01.25.18 THURSDAY

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CrossFit

BENCHMARK METCON
“100s with a partner “
For time:
50 Calorie Assault Bike or Row
100 Russian Twists w. a plate (25, 15)
100 2 Count Mountain Climbers (both sides = 1 rep)
100 SDHP (53, 35)
100 2 Count Mountain Climbers
100 Russian Twists w. a plate
100 SDHP
50 Calorie Assault Bike or Row

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BootCamp

METCON
Team of 2
20min AMRAP
12 Box Jumps/Step Ups (Partner 1)
12 Russian KBS (Partner 2)
12 Goblet Squats (Partner 1)
12 Burpees (Partner 2)
100m Run (Partner 1)
100m Run (Partner 2)

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Question of the Day

Why did you decide to do the work you are doing now?

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01.24.18 WEDNESDAY

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CrossFit

STRENGTH/SKILL
1: Rope Climb 
2: Handstand Push-ups (5 x 4-6. )
METCON

4 Rounds for total time:
30 Double Unders
20 Walking Lunges (BW) (total reps)
10 Barbell Rows (135, 95)
2 Wall Climbs
Rest 90s.

Rx+:(Hang Power Snatch in Place of Barbell Rows 115, 75) (10/8 HSPU per Round in place of Wall Climbs)

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BootCamp

METCON
A: Max Effort 1000m Row
Rest 2min Then do Metcon B
B: 8 min AMRAP
10 Ring Rows
10 Sit Ups
10 Push Ups

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Question of the Day

What is the most heartwarming thing you’ve ever seen?

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