11.19.15 Workout of the Day

ryan Baggott
Nov 19, 2015
2 min read

Jess 545 ICT... Show this to her at The Cottage and you get 10 % off your bill...

Nutritional Tip of the Week

We are entering the Holiday Season and most of us “work hard and play harder”. We strive to hit the gym hard and keep our eating tight all week but then Friday hits and we want to have fun and throw back a few cold ones with our besties

Spoiler Alert: drinking isn’t healthy for you…. our goal isn’t to make you into a perfect person but educate you to make better decisions while still letting you live your life.

If you plan on drinking on the weekend, be VERY strict with your diet during the week. Drink a TON of water. Hit the gym HARD!!

Heres a couple of tips to choosing the best choices when it comes to Booze

Best Choices Red Wine – Full of healthy stuff

NorCal Margarita – tequila, club soda, and lime juice

Vodka/club soda or Vodka/lime

"IFFY" Choices White Wine – not a terrible option but not nearly the health benefits as red

Light Beer – Yes, it’s lower in calories and carbs but still created from a grain

FAIL Choices Regular Beer – Full of calories and Carbs

and coke/sprite/OJ/ juice – Sugar, Sugar, Calories, Sugar

Pretty much anything frozen – Sugar!!!

If your goal is elite performance, faster weight loss, or faster muscle gain: Abstain from drinking as much as possible. If you need to lose weight for a wedding coming up, competition, or a vaca – then cut out drinking completely. “But, I want to still drink!” Okay then! Re-adjust your goals and don’t expect elite results.

CrossFit.

General WU: Coaches Choice

Specific WU:5 Strict Pullups/Negatives/10 Ring Pulls 10 Pushups Row 250 meters (increase speed each set)

Prep: Power Clean 3x6reps, Build to weight used for workout. You should be able to perform around 12-15 reps for your first set.

Men's RX'd Weight = Bodyweight Women's RX'd Weight = 3/4 Bodyweight

WOD 1: Perform a set every 5 minutes for 5 sets: Max Reps Unbroken Power Clean Row 250 meters

If more than 8 athletes, we will stagger the group so Group B will start at the every 3 min Mark

Post total reps and time to complete each row to comments.

ICT.

General WU: Coaches Choice

Specific WU: 7-10 reps/movement

WOD 1: For total time