Search

1.05.18 Workout of the Day

ryan Baggott
Jan 5, 2018
3 min read

2018 6-Week Body Reset Nutritional Challenge. (See below)

Schedule Update:

Alright guys .. We are powerless at the gym. Power will be turned on sometime tomorrow, Friday, whenever SC&G gets here. So.. we will have no 530 am and 715 pm class ( since it will be dark). However we will have 830, 930 and 1230 class, with or without music (and no 5 pm). Also we will no have 930 AM childcare. We will not have bathrooms tomorrow either until the power is turned on. We had a scheduled C.O. Inspection today (Thursday) and it never happened because the Town was closed. So, all good things are happening lol. Sorry about the inconvenience and appreciate your understanding during this time.

CrossFit and ICT

1. Conditioning Partner AMRAP 25 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)

-partition reps how you like-

2. Midline/ cooldown

4 rounds For Quality

15/10 cal Row

20 abmat sit-ups

:30 prone plank

2018 6-Week Body Reset Nutritional Challenge.

Dates:Monday Jan 8-Feb.18th

We are keeping this super simple by focusing on jump starting this year off by holding you accountable for your eating, sleeping, and training habits. In addition we will have a Leaderboard Whiteboard to track your points daily. This challenge ends 1 week before the Open and will surely put us all in peak shape. Please watch this short video and comment to our member only FB Page CrossFit 843- We Are The Athletes if you would like to participate.

Cost: $20 and all proceeds will go to substantial prizes for 1st, 2nd, and 3rd place points leaders.

Structure: Point System (Points/Day)

1 Point

for eating not too much

Not too much means 3-4 meals a day, no seconds, and no snacking. We will rely on the portion controlled containers to measure our food.

1 Point

for eating mostly plants

Real food was once alive and doesn’t come from a box or container. If it has a long shelf life it is a man-made, edible, food-like substance – not food.

Mostly Plants is just that, every meal needs to consist mostly of vegetables. A plate should be covered with vegetables then the protein and starch can be added. The large section of the container is for vegetables but you are allowed unlimited vegetables at each meal.

1 Point

for sleeping 7+ hours

Sleep is more important than working out. No amount of working out can undo the negative effects of a poor night’s sleep.

1 Point

for training at 843

Any Scheduled class time in our facility

FOOD LIST

Protein

Protein will go in one of the small compartments of your tray. The leaner the better. Grass-fed and organic are ideal. Wild-caught cold water fish are best.

Sample List

-Fish

-Meat

-Eggs

Carbs

Carbs will go in the other small compartment. We want to have nutrient-dense carbohydrates. Fruits and these starchy carbs will do that for us.

Sample List

-Sweet potato

-Squash

-Fruit

Vegetables

Vegetables will go in the large part of your container. Each meal must have at least this many vegetables. To keep it simple, if it’s a vegetable eat it. Diversify what vegetables are on your plate from meal to meal and you are all set.

Sample List:

All

Fats:

A serving size of fat is the size of your thumb. Here are the healthy options like avocado, grass-fed butter, olive and avocado oil, and fish oil. .et_pb_text

Sample List

-Avocado

-Nuts & seeds

-Coconut oil

-Olive oil

-Avocado oil

-Grass-fed butter

FAQ's

How many trays?

If you are a male or female over 165lbs you are allotted 4 trays per day. If you are a male or female under 165lbs you are allotted 3 trays per day. ..

Pre/Post Workout

Very simply put pre and post workout supplements are focussed on performance. If you are not where you want to be composition wise then performance is not the priority. For that reason if you are a man over 15 percent body fat or a woman over 22 percent body fat then you do not need to take pre or post workout supplements. ..