11.10. 15 Workout of the Day
- ryan Baggott
- Nov 10, 2015
- 3 min read

"Men lie, women lie, numbers don't."-Jay Z If you are gulity of one ones these pleasures, best get in here this week and do work.
Nutritional Tip of the Week:
Halloween is offically over. THROW OUT all the left over candy!!! To prevent yourself from eating bad food - DONT keep it in your house. Set up your kitchen for sucess!
This week, challenge yourself to cut out extra sugar that is in your diet. Thats right - we want you to make an conscious effort to go SUGAR FREE!
This is going to negate all those extra caloies and retrain your taste buds to appreicate the natural sweetness in fruits and vegatbles.
The golden rule of the grocery store is "If its packaged its probably packed with sugar." We want you to avoid these sneaky sugarbombs by being educated on what to avoid.
These are everyday items that we use but dont view as unhealthy or a sugary cheat. Read the label and make good deicsions that wont undo all your hard work at the gym.
Salad Dressing
Ketchup
BBQ Sauce
Pasta Sauce
Yogurt
Dried Fruit
Granola Bars
Energy Drinks
Protein Bars
Flavored Oatmeal
When mid-afternoon hits and you get a sugar craving, try going for a walk, do 20 jumping jacks in your office, or drink a BIG glass of water. The first week of sayig NO to sugar will be the hardest but the more diligently you stick to your plan the better you'll fare in the end.
Nothing tastes as good as being confident about yourself and your body feels.
GOOD LUCK! Do BETTER, Be BETTER!!
Let us know how you do or if we can help you in any way to r each your goals.
CrossFit
General WU: Coaches Choice
Specific WU: 12-9-6-3 Hang Power Cleans* Run 150 meters after avery round
* Start with empty bar and build to starting weight for WOD
Strength: Hang Power Clean 3-3-3-2-2-2-1-1-1 Perform a set every 2 minutes
Loading Guidelines: Sets 1-3: 60-70% 1RM Sets 4-6: 75-85% Sets 7-9: 90-100%+
Only continue adding weight if mechanics are solid. If new to this lift, perform 9 sets of 3 reps, building to a moderately challenging weight. Emphasize consistent mechanics.
WOD 1: For time: 15-12-9-6-3 Hang Power Cleans (155/105) Run 150 meters after each set(Exit sign)
Scale to a weight that allows you to perform each set unbroken or in 2 sets max.
Post 1RM and time to comments.
ICT
General WU: Coaches Choice
Specific WU 400 m run at 70%
WOD 1: Mainsite WOD from 11/8/15
4 rounds, each for time of: 800-meter run (stop sign) Rest as needed between efforts, but no more than 2 minutes.
SCORE= your fastest 800 m +your slowest 800 m run
WOD 2: With a Partner complete 6 min of partner burpee to 25 lbs bumper
One works, one rests,
SCORE=total team reps
Scale-the program today is a run, However if you absolutely can not run a row will be sufficient but not recommended.
This Week's Active Recovery Workout ROW or RUN 10 sets of : 90 seconds on/90 seconds Athletes , please come in early or stay a touch later after class and get in sets of this recovery. Goal is consistency throughout each set. The goal is 10 sets, but if you have limited time, any set is better than none.
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