WOD:

A. Back squat

5 @ 70%

3 @ 80%

1 @ 85-90%

10 @ 73%

10 @ 73%

rest 2-3 minutes between sets

B. 2-3 rounds not for time

1-3 rope climbs

:30 side plank

:30 plank

:30 side plank

25 Flutter kicks

Nutrition Challenge starts today! Get your containers at the box and a print out of the rules and lets get SHREDDED!

Andrea is looking for some pop-up tents for her wedding in October, holler if you have one she can borrow.

WOD:

1500m Row

100 Double-Unders

50 DB OH walking Lunge (choose your poison)

100 Double-Unders

1500m row

Nutrition Challenge starts Tuesday! Containers are at the gym, check Friday’s post for details (here)

WOD:

5 min 

600m Run

1 round of “Cindy” (5 pull-ups, 10 push-ups, 15 air squats)

AMRAP Clean and Jerks (135/85)

rest 5 mins

5 min

400m Run

2 rounds of “Cindy”

AMRAP Clean and Jerks (155/105)

rest 5 mins

5 min

200m Run

3 rounds of “Cindy”

AMRAP Clean and Jerks (185/125)

WOD:

18 min AMRAP

30 Thrusters (95/65)

30 Box Jumps

30 Calorie Row

30 Toes2Bar

We are going to try CFNE’s Shred 

Nutrition Challenge

Here are the details:

When: September 19th-October 11th

Cost: $22 (cash only)

*First 20 participants receive 2 Portion Control Containers to be used throughout the challenge. You can purchase extra’s here 

Prizes:

1 Male and 1 Female Winner will split the cash prize

Points:

4 points for a perfect day.

1 point for hitting your number of meals

1 point for eating clean (listed foods)

1 point for proportions (using the container)

1 point for taking class at CFMV

*Max number of points for CFMV workout is 20, however, you can figure out which days work best for you for your rest days. Learn to listen to your body! If you feel good, come on in. If you are sore and tired and FORCING yourself to come in for the point, take the day off. Any of these home workouts will count as a point as well.

Details:

This is a quick 23 day challenge to reset the system. The plan is very simple, yet requires true commitment to be successful. As with most of our challenges we are going to be looking at the two different aspects of nutrition that are needed to help build a healthy diet.

Quality:

Most people are nutrient deficient in more ways than one. By choosing nutrient dense foods, we can help to eliminate those deficiencies and help bring our bodies back to homeostasis. On this plan, you will be choosing your foods off of a list. This will ensure we are eating the right types of foods for sustained health and longevity. You will notice the absence of things like bacon, sausage, and other high fat meats. Just like many of the processed carbohydrates we avoid, these foods are often void of nutrients, yet very dense in calories.

Food List:

Quantity:

To keep it simple, we will be utilizing a 3 compartment food container to help you measure out your meals for the day. The vegetables will fill the large compartment, and the protein and carbohydrates will each fit into one of the smaller compartments. We will be using a simple tablespoon from our home kitchen to round out the meal with a quality choice of fat from the list. Idea here is to be getting a starting point or a baseline on how much we are taking in without overcomplicating it.

How many meals per day? Lets keep it simple and look at your t-shirt size!

If you aren’t sure where you fall, you can double check with me and i will make sure we have you on the right plan!

In a pinch, and moving forward, your hand can be a great measuring tool. *Please note, that this method will not score you the point. This is just one more tool to have in your back pocket to keep you on track!

Here how it works:

• Your palm determines your protein portions.
• Your fist determines your veggie portions.
• Your cupped hand determines your carb portions.
• Your thumb determines your fat portions.

Pre and Post Workout:

This will be different based on your own personal goals. A protein shake is not required. However, it is important that you are getting adequate fuel throughout the day to speed recovery and restore your glycogen. As long as you are eating a meal within 1-2 hours pre and post workout, you don’t really need a protein shake. If weight loss is your goal, i would recommend trying to stick to whole foods.

Here are some recommendations:

• Weight Loss? Skip it unless you haven’t eaten for a while.
• Maintain weight/lose body fat? Go by how you feel. If you are feeling lethargic, play around with adding a super starch or liquid carb (UCAN or whatever they have at Healthy Additions) to your pre workout drink or a fuel for fire. If you have a hard time getting in a meal within the two hours after your workout, I would definitely get in a protein shake with some starchy carbohydrates.

As with any nutrition plan, this serves as a starting point. You can’t know exactly how your body will respond in advance.  So stay flexible and  we will adjust your portions based on your hunger, fullness, and other important goals.

FAQ

Protein Shakes? Post workout (within 45 min)

Condiments? Balsamic vinegar (must be the only ingredient), red wine vinegar, apple cider vinegar, mustard, hot sauce (check label for additives/sugar), spices, and seasonings are okay (read the ingredients!), garlic cloves, herbs.

Sweeteners? Only source of sweetener can come from whole foods. AKA Fruit. No honey, molasses, maple syrup, table sugar, coconut sugar, stevia, other artificial sweeteners.

What about eating out? I understand that these cases do come up. For 23 days, we are asking you to prepare all of your meals at home. If you eat out, do your best to portion the meal out and eat within the guidelines, however there will be no points for that meal. You might say, “well i guess i am going to go to town then!” Just remember, that the results are going to come from the work you put into it. Yes, one day can set you back. One meal can set you back. Think of this like a detox. In essence, you would really need to start your 21 days all over again. AIN’T NOBODY GOT TIME FOR THAT!

What if I’m still really hungry? Communication is key, so please let me know how you are feeling along the way. Remember though, when we are eating at a calorie deficit to see weight/fat loss, it is normal to feel hungry. Make sure you are staying hydrated. You should never be “starving.” Work on timing out meals strategically to help keep you from going too long without eating. You can also save some of your “meal” for a snack.

Tessemae’s dressings? As long as the ingredients on the label are seen on the food list. There can be no added sugars or other oils.

Coffee/Tea? These are okay, but need to be unsweetened, and no milk. Not even almond milk/coconut milk.

Thank you everyone for all the donations and help with getting Al ready for his big surgery. We have raised about $2,300 between the GoFundMe page and donations at the box – Al is beyond grateful and has said how touched he is. We will continue raising funds for him. He goes to Boston on TOMORROW for surgery, so please send him all the healing love you can!  This is how we #RiseUp

WOD:

CrossFit Open WOD 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Scaling Option:

In 8 mins climb as high as you can in this ladder

6 KB Swings

2 Push-Ups

8 KB Swings

4 Push-Ups

10 KB Swings

6 Push-ups

12 KB Swings

8 Push-Ups

*continue to add 2 reps to each movement until the clock ends*

Thank you everyone for all the donations and help with getting Al ready for his big surgery. We have raised about $2,300 between the GoFundMe page and donations at the box – Al is beyond grateful and has said how touched he is. We will continue raising funds for him. He goes to Boston on Thursday for surgery, so please send him all the healing love you can! And another great big THANK YOU to Sandra’s Cleaning Services for donating most of her Friday to clean Al’s home with her team. What a gift! This is how we #RiseUp

WOD:

A.Back squat

5 @ 70%

3 @ 80%

1 @ 85-90%

10 @ 70%

10 @ 70%

rest 2-3 minutes between sets

B. “Annie”

50-40-30-20-10

Double-unders

Sit-ups

Happy Birthday, Coach Matt!!

Thank you everyone for all the donations and help with getting Al ready for his big surgery. We have raised about $2,300 between the GoFundMe page and donations at the box – Al is beyond grateful and has said how touched he is. We will continue raising funds for him. He goes to Boston on Thursday for surgery, so please send him all the healing love you can! And another great big THANK YOU to Sandra’s Cleaning Services for donating most of her Friday to clean Al’s home with her team. What a gift! This is how we #RiseUp

KidFit starts this tomorrow, please don’t forget to come a few minutes early to sign a waiver if it’s your child’s first session with us.

WOD:

5 min amrap

600m run buy-in

12 deadlifts (185/135)

12 burpees over bar

5 min rest

5 min amrap

400m run buy-in

9 deadlifts (225/155)

9 burpees over bar

5 min rest

5 min amrap

200m run

6 deadlifts (275/185)

6 burpees over bar