Happy October!!

WOD:

Option 1:

800m Run

21 Power Cleans (155/105)(105/75)

400m Sandbag Run (50/35)

21 Burpee Box Jump Over’s

Option 2:

800m Run

60 Push-Ups

600m Run

45 KB Swings

400m Run

30 Box Jumps

200m Run

15 Burpees

Fall Food + Fitness Focus

6-week challenge (9/30-11/8)

Fistbump method:1 – 2 palms worth of protein (women, 1 palm; men, 1-2 palms)
2 handfuls worth of vegetables
1 handful worth of carbs
1 thumb’s worth of fat

Allowed snacks: RX Bars; Quest Bars; Protein Shake

Supplements: We want to get most of our micronutrient (vitamins/minerals) and macronutrients (protein/carb/fat) from real food. Supplements are allowed and can help you get that extra boost of performance however high quality food is always #1 and should form the base of our nutrition.

No added sugars; no dairy; no alcohol

Two “off-rails” allowed where you can allow yourself to disregard all the rules. Try to save this option for the timeframe when you are at special events, such as weddings or parties (this is not meant to be for an entire day of eating, but only for a specific time).

Purpose: to focus on correct portions & quality of foods while improving overall fitness

Point System:
1 point for a perfect day of “portions”
1 point for eating “clean” aka food found on the lists below
1 point for hitting a wod (max of 5 points a week allowed)
1 point for a minimum of 10 mins spent stretching or rolling out
1 point for a logging your meals/snacks into a journal

So a perfect week would be 33 points and a perfect 6 weeks would be 1,320 points.

Proteins: When possible grass fed, organic meat and chicken is preferred; and wild caught fish. Stick to skinless lean meat. No deli meat. 

Carbohydrates: Beets, Yams, Sweet Potatoes, Butternut Squash, Acorn Squash, Carrots, Plantains, Brown and Wild Rice, Oats and Oatmeal, Quinoa, and ALL FRUIT

Vegetables: ALL OF THEM

Fat: Oil, nuts, avocado

There is a $10 buy-in to be eligible for the prize money however  you can do the challenge without buying in. If you buy in we ask you to weight in Monday to count towards any tie break.

WOD:

Option 1:

A. Overhead Squat

work up to a heavy single

B. Snatch Balance

work up to a heavy single

C. Snatch

work up to a heavy single

Option 2:

17 min AMRAP

6 Turkish Sit-Ups

12 Medball Squat Cleans

3 Dactyls (2 Toes2Bar + 1 Pull-up)

*sub Dactyls with 3 ring rows into a :20 ring row hold*

Saturdays are for sleeping in but not resting…come get some!

WOD:

Option 1:

1 mile Run

10 Rounds

“Burgeron Beep Test”

aka

7 Thrusters (75/55)

7 Pull-Ups

7 Burpees

Option 2:

8 Rounds

6 Burpee Pull-Ups

12 Wallballs

200m Run

A Crossfitter walked into a bar…

*anyone want to take a stab at finishing that one?!*

WOD:

We don’t always have the time, we make the time.

Your day will be better if you make the time, I promise.

WOD:

Option 1:

3 Rounds

200m Farmer’s Carry

400m Run

800m Row

Option 2:

EMOM x 20

1st min: Goat #1

2nd min: Goat #2

6 week clean eating challenge starting Monday, 9/30.

Details will be announced in the coming days.

WOD:

Option 1:

A. Push Press

Heavy set of 10

B. 12 min AMRAP

2 Push Press (115/80)

2 Toes2Bar

2 Box Jump Overs

4 Push Press

4 Toes2Bar

4 Box Jump Overs

*keep adding 2 reps*

Option 2:

4 Rounds

30 Banded Ski Erg

30 Scissor Kicks (each side)

30 Push Press (35/20)

30 Box Jumps

Fitness isn’t always a race but a journey. In the end it’s not how you placed, it’s that you finished.

WOD:

Option 1:

30-20-10

KB Swings (53/35)

Calorie Bike

directly into

10-20-30

Deadlifts (135/95)

Calorie Row

Option 2:

Buy-in: 50/35 Calorie Bike or 65/45 Calorie Row

5 Rounds

20 second Ring Tuck Hold (video)

20 Dumbbell Deadlifts (35/20)

20 Plate Sit-Ups (15/10)  (video)

20 Banded Hypers

It’s your day, decide now to conquer it

WOD:

Option 1:

A. Front Squat

3 sets of 5

B. For time:

1000m Run

40 Pull-Ups

30 Front Squats (135/95)

20 Bar Facing Burpees

Option 2:

Running “Cindy”

20 min AMRAP

200m Run

5 Pull-Ups

10 Push-Ups

15 Air Squats

RX is thrilling but knowing when to modify and adapt is wisdom.

WOD:

Option 1:

Teams of 3

2 Rounds (30 min time cap)

100/70 Calorie Row

100 Box Jump Overs

100 Power Cleans

100 Bar facing Burpees

*rx: round 1 135/95, round 2 115/85*

*scale to round 1 105/75, round 2 95/65*

Option 2:

9 Rounds

18 Push-Ups

9 Deadlifts (205/125)(135/95)

I can’t feel my legs when I’m with you…but I love it 😉

WOD:

Option 1:

200m Run, 21 Power Snatches (95/65)(75/55)

200m Run, 21 Overhead Squats

200m Run, 15 Power Snatches

200m Run, 15 Overhead Squats

200m Run, 9 Power Snatches

200m Run, 9 Overhead Squats

Option 2:

200m Run, 30 Kettlebell Swings (53/35)

200m Run, 30 Goblet Squats

200m Run, 20 KB Swings

200m Run, 20 Goblet Squats

200m Run, 10 KB Swings

200m Run, 10 Goblet Squats