12.1.15 Workout of the Day

Jason Williams , Saturday 830 am "Dragon"

Nutritional Tip of the Week

The average American may consume more than 4,500 calories on Thanksgiving Day and enough fat at the holiday meal to equal three sticks of butter. This doesn’t even count the weekend following this all out binge.

But even if you start the holiday season off with gastronomical excess, do the right thing get back on track.

Get rid of all the bad food in your house!

Half eaten pies, Tupperware full of stuffing and gravy and half full bottles of booze left over.

If it’s in your house you’re more likely to eat it! Set yourself up for success.

Eat healthy ALL week! Get into the gym and burn it off! Park your car at the end of parking lots, take the stairs instead of elevators, take a 10 minute power walk during lunch and make sure your getting your gallon of water in every single day!

If there is anything we can do to help you reach your goals – let us know – we are here to help!

Good Luck!

CrossFit

General WU: Coaches Choice

Specific WU: 400 m run +10 reps/movement

WOD 1: "Cindy"

20 minute AMRAP : 5 Pullups 10 Pushups 15 Squats

Post rounds completed to comments.

Scaling :Pullups

• Scale reps accordingly

• Perform 2-3 negatives

• 10 Ring Rows

WOD 2: 1 mile run For Time.

All out effort!

ICT

General WU: Coaches Choice

Specific WU: 150 m run +10 burpees+

6-8 min to hit 5x5 ascending weight for DL

WOD 1: Partner 25 minute AMRAP :

300 m run (exit sign), run together 20 burpees over bar

10 DL (185/135)(155/105)

partition reps how you like

SCORE = Total teams Rounds.

-rest 3-5 min-

WOD 2: 3 Rounds (Not for Time)

12 Weighted Step-ups (25/10) 12 Weighted situps 12 Weighted russian twists

Active Recovery:

Row, Assault Bike or Run

10 minutes on/5 minutes off x 4 sets