Monday, November 2nd

How the Nutrition Challenge WORKS

Here is some initial information about the nutrition challenge to better help make your participation decision. Please let me know no later than November 1st if you plan on doing the challenge and pay your $100.00 so that I can add you to our facebook page. Remember the kick off meeting is November 5th at 6:30 pm At this meeting we will go over just how the Macros work and other nutritional specifics. Dont worry Ill give you all the tools you need to be successful.
• Buy in $100.00 I promise this is a deal….. I am going to be working hard for you and available to you for questions and support via the private facebook page. My office hours are Tuesday, Wednesday, Thursday from 12:30-2:30pm This is when I will get back to you with personal/group feedback.

We get asked all the time if you can bring in a family member or co-worker or friend to a wod. Although we want to be accommodating, introducing someone to crossfit in a regular wod format is not the best or safest way. We love referrals and encourage your to share your success and love for crossfit. To help you do this we are bringing back Saturday Free intro sessions. Starting November 14th at 10:00 am. So Spread the word.

Get Ready for a Ski/Row/Sled Challenge. This will have a surprise ending if you reach your goals. Good incentives for all of you to participate.

NEW to our programming is a “WEIGHTLIFTING” section.  With this we are consolidating a bit on the regular workouts and will always scale up/down towards your goals and needs.  Weightlifting is the sport of increasing the Snatch and Clean & Jerk.  Many confuse it with Powerlifting (which is Bench Press, Deadlift).  The reason we are offering this is because we see that we have many people who have taken a liking to the two lifts and desire improvement.  The work that we post will be slightly monitored by the coach (secondary to coaching the regular workout).  I will hyperlink every movement so that those who want to do this option can prepare beforehand.  We also expect that you always begin with the burgener warm-up and skill transfer exercises.  If you are going to do the Weightlifting option then you can simply come in and begin warming up and working.  If you still want to do the WOD, and only have time for 1-2 items of the weightlifting work, then always perform the first item (this is the main and most important item for the day), and if you only have time for another, choose the one that will benefit the snatch or clean & jerk most (if you don’t know which will help most, please ask your coach).  We want you all to reach your goals, and hope this will help direct those who it fits.

3 rounds, for WEIGHT, of:
8 Front Squats
10 Dumbbell Front Raises
10 Dumbbell Lateral Raises
10 Rear Delt Flyes
1 minute Double-Unders

AMRAP, in 20 minutes, of:
20 Thrusters
20 Ring Rows
20 Burpees

INTERMEDIATE: AMRAP, in 20 minutes, of:
20 Thrusters (95/65)
20 Pull-Ups
20 Burpees

ADVANCED: AMRAP, in 20 minutes, of:
20 Thrusters (135/95
20 Pull-Ups (Perform as many unbroken muscle-ups at the beginning of every set of pull-ups.  You shouldn’t have to rest too much or take too much time, do as many or as little as you can and then finish the remainder of the 20 reps with pull-ups.)
20 Burpees

The Burgener Warm-Up
Skill Transfer Exercises for the Snatch
Jerk – 3@70%, 2@75%, 1@80%, 3@73%, 2@78%, 1@83%, 3@75%, 2@80%, 1@85%
Push Press – 5×6@70% of Push Press, or about 55-60% of Jerk
Back Squat – 5×6@70%