Monday January 5th 2013

Well the Holiday's are officially over! Although there is time in between Christmas and New Years it seems we don't really get back into the swing of things until the weeks come to and end, the kids are back in school and we have completely stuffed our faces and stayed up way to late! There is nothing like a  little over indulges and letting our training slide to welcome 2014 with an even stronger desire to meet all of our goals! I  would like to start this year off with a 21 Day Sugar Detox , any one want to join? The reason for this detox is to help our systems recover from the debauchery we most likely put it though over the Holiday season.  Sugar is a drug, the more sugar we consume the more sugar we crave! The detox will start tomorrow and will work very similar to other nutrition challenges we have done, except slightly harder :-) The points will be as follows;

Sugar free = 5 points/ day 

This means no fruit except green apples.  No alcohol, no real or artificial sugars of any kind.  No low fat or no fat dairy.  Depending on your goals dairy and potatoes may be excepted. 

WOD= 3 Points/ Day

In previous challenges points were awarded for exercising each day weather that was the WOD or not.  For this challenge that is NOT the case.  The CrossFit WOD must be completed to achieve your points.  You may come in and do the WOD on your own and receive the points if you can not make class. 

Focused Mobility work = 2 Points/ Day 

Several of you have assigned mobility work given to you from your coach's.  You will receive 2 point for doing either assigned mobility work, or the prescribed mobility work for that day (more on that later)

There is a total of 10 points that can be awarded each day. No more than 10 Points! 

If you are interested in joining this challenge please sign up at the gym tomorrow or message me so I know you are in! Details will be sent out to you tomorrow evening.  Support meetings will be held Tuesday's at 5pm, but notes will be sent out via email if you can not make it! The cost for the challenge is $20 and prizes will be rewarded!

For tomorrow; 

I have a resolution to program more mobility into our training.  We will be starting from the bottom of the body and working up stream, spending a week on each area! I hope this helps you all find some things to help you move better, alleviate tension and most importantly PR :-)

Prep

Foot/ Ankle Mobility 

3x

Row 250 m

5 Pull ups 

10 Sit ups (GHD)

15 Air squats 

Strength 

Back Squat Week 2 

5x5 @ 73%

Conditioning

"Grace"

30 Clean and Jerk for time 135/95

Recovery 

Alexander shoulder stretch on wall