WOD:
The three Aimgos hitting TSE.
“Josh”
For time:
Hero WOD, people. Make sure you bring it.
Also of note: it’s getting brisk, and the weather changes fast, particularly for the evening crew. Bring a warm sweatshirt, some wind pants, and a hat – it’s not when you’re WODding that you’ll be cold. It’s about 5 minutes after you finish.
Rest Day!
The Seddon Family bringing it on box jumps.
If you are coming to the gym you will be making up one of the WODs from the weekend. Get ready for some “Kelly” love or CFT action. If you are caught up but would like to get another WOD in, let us know we can come up with something special.
Week two of the “Eat Right” Challenge begins today! Great job to all of you who made it through week one. Remember to measure you self and log you measurements. You can weigh yourself, but remember that if you are replacing fat with muscle the scale may show no change. The key here is to focus on how you feel and how your clothes are fitting.
This week you should feel a bit more settled in with the Zone, so get creative and post a new recipe or concoction to the site for us to try. Keep up the good work.
This week’s schedule:
10/26, Monday = all sessions (starting next week – No Monday night training)
10/27, Tues = 5:00pm to 6:30pm
10/28, Weds = 5:15am, 9am, 5pm
10/29, Thurs = 5pm
10/30, Friday = 5:15am, 9am, 5pm
10/31, Saturday = 9am to 11am
11/1, Sunday = 9:30am to 11am
WOD:
Annie locking out her 90lb press - YAY Annie!!!
“Kelly”
5 Rounds for time of:
Run 400m
30 Box Jumps 24″
3o Wall Balls (14lb/20lb)
Great job on your totals everyone! PRs all around, way to go! Annie M. you brought it today girl, so very proud of you getting that 90lb press, its been a long time coming – you earned that one!
So hopefully everyone was able to stay in the “zone” for the first weekend of the challenge without a cheat meal, and if you had a little slip, no worries, always remember, “you are one meal away from being in the Zone.” The goal is to make it two weeks without having a “cheat meal or cheat day”.
On the Zone you are allowed either 3 cheat meals a week or 1 cheat day. This will obviously be a personal decision. We have tried both approaches. After our first 2 weeks of introduction were over, we choose the full cheat day, which being on vacation was not the best decision because we still had plenty of sunny drinking days left, so the 3 times a week would of been a better choice. However, we find sometimes if we take a cheat meal during the week, say Wednesday, it will sometimes set you up for failure the next few days to come and then before you know it, Weds, Thursday, Friday, and Saturday have become cheat days.
Mike - huge improvement today on your back squat form - great job!
What we found to work best for us is to Zone all week and when Friday night comes – give it hell and have that 22oz. steak, wash it down with some wine (beer – fill in the blank), and then top it off with a pint of Ben and Jerry’s. Saturday try to stay zone friendly again until the evening comes and give it hell. By Sunday you are usually pretty bloated, maybe even a bit hung-over and looking for that grease bomb, well guess what you have one more cheat meal in your pocket to pull-out. So go have that greasy spoon breakfast and then snap back for the week!
WOD:
Way to bring it Cathy! You rocked the 3 rounds of running, sit-ups and deads! Proud of you girl!
“CrossFit Total”
Back Squat, 1 rep
Press, 1 rep
Deadlift, 1 rep
Post total to comments.
The CrossFit Total is the sum of the best 3 attempts of the Back Squat, Press and Deadlift.
Playground Gear Quote is in
Unisex Track Jackets $40.00
Women’s Full-zips fitted Fleece $40.00
90/10 Hoodies $40.00
Men’s L/S Tees $25.00
Men’s and Women’s T’s $20.00
Women’s long-sleeve T $25.00
We will be placing the order on Friday, Oct 30th. Please let us know if you would like to see a picture of each item prior to placing your order. When we get more time we will place the color choices up. Most everything has a black, white and pink color option. The hoodies will be silver/gray and the track jacket has no pink option.
