Tuesday July 9th 2013

Prep
Inchworm 
Static Handstand hold 
Push ups 

Strength 
in 10 min Find a 1RM Shoulder press 

WOD 
12,9,6,3
SDHP
Box jumps 

Recovery 
Foreword bends 

Monday July 07 2013

We kicked off the nutrition challenge this Saturday and while it may seem a little overwhelming to some of you, the point of the challenge is to simply improve your current diet.  Here are a few hints on how to be successful with the challenge

 #1 Do not give up just because you don't know how you will go without         . (fill in the blank)
 It is my goal to provide you with some healthy alternatives to keep you satisfied and enjoy food... we have to like what we eat or it won't work!! 

#2 Eat more vegetables!! We are reducing the amount of processed carbs we eat.  ie bread and rice, so we need to get most of our carbohydrates from fruits and mostly vegetables.  Stock up!! This is a great time of year for fresh produce! 

# 3 increase your protein intake.  Take a look at what you are currently eating and without making any changes add up how many grams of protein you are eating.  It should be at least 1g / pound of body weight. Not getting that? DO NOT WORRY! We will work on improving that throughout the month. 

#4 Healthy fats are a very important part of improving our overall nutrition.  The proper fats mixed with lean protein = a beautiful thermagenic effect in the body allowing you to use stored fat in the body as energy, making you kick butt in workouts and create lean muscle. 

If you are constantly missing the 5 points for non processed foods per day, keep trying! The point of the challenge is to gain knowledge on the foods we consume and there effect on the body.  If you come out of this challenge with a little more knowledge and some fresh ideas on how to eat a healthier diet you have already won! 

For tomorrow 
We will be testing all of our lifts this week to find a (new) 1 RM.  

Prep 
Lunge sequence 

Strength 
In 10 Min find a 1 RM back squat 

Conditioning
For max load; 

5 Hang cleans 
3 Push jerks 
1 Snatch balance

Keep it snappy! 

Recovery 
800m Light jog 

Saturday July 6th 2013

Nutrition challenge starts today!! We will be doing a benchmark workout each Saturday for the next month as well as having a weekly support meeting to help you stick to your goals and achieve the most out of your fitness program.  Tomorrow's focus will be gathering data so we can re test at the end of the challenge and to give you some tools to set you up for success! 

WOD
"Helen"
3 Rounds for time of; 
400 m sprint 
21 KB swings 35/50
12 Pull ups 

Friday July 5th 2013

Prep 
5 Wall ball 
10 Double unders
3 Pull ups

WOD
13.3
150 Wall balls 14/20
90 double unders 
30 muscle ups

17 min time cap 

Recovery
Light jog 
Shoulder smash 

Thursday July 4th 2013

We have a nutrition challenge starting at the gym.  The challenge will run from July 5th- August 3rd and include weekly "support" meetings with plenty of healthy ideas on how to be successful with the challenge and keep you motivated.  There is a $20 buy in to ensure you are committed, first place wins a one month unlimited membership, 2 nd place will win 2 classes per week for the month and 3 rd place will win a trophy :-) The challenge  will run on a point system- 5 Points for eating clean for the whole day- no partial points and details of what is included as clean and not clean will be announced.  3 Points for doing the WOD or attending bootcamp, 1 point for spending 5 min or more mobilizing, 1 point for submitting a healthy recipe to the website.  You will need to submit photo's of yourself as well as measurements, we can help you with this! The point of the challenge is to remove crap from our diet, be accountable and notice our performance go up.  We will be doing a benchmark workout every Saturday at the 10 am class to measure your progress. More details will be up around the gym in the next day or so! 

Prep
Skin the cat 
Barbell complex  

Skill 
Kipping HSPU 

Strength 
Push jerk 

WOD
5 rounds for time of 
5 Kipping HSPU 
5 Ring dips 
5 Strict pull ups 
10 Pistols  

Recovery 
Shoulder MOB
Windmills 
Band stretch 
Accumulate 2 min in downward facing dog 

Wednesday July 3rd 2013

Preparation 
3 Rounds of 
Run 200m 
3x Cindy 

WOD
Partner WOD 
6 Deadlifts 
1 Wheelbarrow walk 
3 Shoulder to overhead 

Recovery
Hamstrings!! 

Tuesday July 2 2013

I hope everyone enjoyed the long weekend and soaked up the sun! Great job to everyone that came out and did "DT" with us, it was a blast!! It is the beginning of the month so fees are due, anyone wanting to donate to Red Cross that didn't get a chance to today, please bring your money in this week! I have started a box at the front of the gym for miscellaneous items left at the gym. Please take a look to see if any of it belongs to you, if no one claims it it will be donated at the end of the week.

Strength 
Back Squat 
5x5

Conditioning 
12 Min AMRAP of;
10 Burpees 
25 Doubles 

Recovery 
Calf smash