Get Your Vitamin D for Fat Loss, Muscle Gain, and Injury Prevention
Take Vitamin D to Lose Fat and Gain Muscle – charlespoliquin.com
Don’t forget about our Festivus Party on Saturday all! Party starts at 4pm and there will be a special holiday WOD at 3pm. Potluck side dishes and BYOB! Looks like we are having another taco cart extravaganza!
Tell Me Again Why You Didn’t Make It to the Gym Today?
Okay so the video above is a little on the extreme side, but the message isn’t new by any means. If something isn’t going right with your training (or life) there is a good chance your the one holding yourself back. Finds solutions to the problems you face. Find ways to make things work for you rather than against. Find your own inspiration and chase your own goals. Nevermind others, make yourself proud.
Establish 1 RM Back Squat
Audrey sent me her story right after my last post in my rotation. That was at the beginning of November. I’ve been waiting this whole time to share it with all of you. Take a read, won’t you?
So this morning I found myself preaching CrossFit on Facebook, so I thought it might be time to share my story. Lets start with a Facebook friend that just started at a different Box, she wrote the following on FB this morning:
In response I said:
How often do you use it? After each WOD? Sometimes. I must admit that I haven’t used it as often lately. I actually am a big fan of using evernote to track my workouts. Beyond the whiteboard just didn’t make it easy for me to do. Tomorrow beyond the whiteboard is getting an upgrade. You should see a lot of different changes. The biggest change for me is the addition of what may end my evernote usage. A mobile app.
Tracking your workouts does a lot. It helps catalog all the workouts you have done, but it also allows for you to look at previous workout results and be able to compare.
The bottom line is regardless of how you track your workouts, it needs to be done. you can use a paper notebook, mobile app, website, etc. Just do it.
If you don’t know how to use beyond the whiteboard feel free to come chat with any of the coaches or ask someone who is using the computer by the world map.
Holiday party December 8th at the gym. Be here at 4pm for fun. We will provide the food. Please bring a side dish and your own libations. We have some fun planned:
-X-mas tree decorations
15 minutes to establish 1 RM snatch
15 minutes to establish 1 RM clean and jerk
Squat Clean and Jerk 165/110
Rest 2 minutes
60 Bar Facing Burpees
Record total reps and time to complete burpees
perform 8 reps, 1 rep every 30 seconds
Clean and Jerk Complex
perform 8 reps, 1 rep every 45 seconds
10 x Goblet Squat (53/35)
15 x SDHP KB (53/35)
20 x Push-up
25 worst things to eat on Thanksgiving
I only had the following as I was in New York City:
Turkey Breast w/ Gravy
Mashed Potato w/ Gravy
Brussel Sprouts with bacon
Pumpkin Pie and Vanilla Ice Cream
Holiday Party at the Gym. Saturday December 8 @ 4pm. Special holiday WOD starts at 3pm. Potluck side dishes and BYOB! Looks like we are having another taco cart extravaganza!
Beef Order comes in December 6th
Power Snatch @ 75%
6 x 3
Power Clean and Jerk @ 75%
6 x 3
3 Wall Walks
9 Jumping Air Squats
Are you feeling guilty from eating too much this past week?
Brenden will be at the gym from 12-3pm.
See everyone Monday!
Everyone have a safe Thanksgiving. Watch lots of Football, and see if you can find me holding on to SpongeBob Square Pants in the Macy’s Thanksgiving day parade.
Schedule for the week
Wednesday: Usual schedule
Friday: 2pm Workout with Vili
Sunday: OPEN Gym TBD. Check the blog and Facebook for updates.
20 Deadlifts 225/165
30 Back Squats 135/85
40 Pull Ups
50 KB Push Press 25L/25R
60 KB Swings
70 Push ups
80 Sit ups
90 Air Squats
100 Double unders
Broz is moving his class from Monday @ 7pm to Tuesday @ 7pm starting today.
If you are interested in an order from BAR 10 beef for grass fed cow please let Joe or I know before Wednesday. You will also need to get your money in ASAP for it.
The gym schedule for the weeks is:
Friday: 1 class @ 2pm hosted by Vili
Sunday: Possible open gym time from 12-3pm Keep you posted via the blog or Facebook.
Clean and Jerk
75% of Clean
3 Squat cleans
As many double unders in remainder of min
Score double unders
Look how close the bottles are to the recycle bin……Do you know where the recycle bin is?
Remember the gym schedule for this week is as follows:
Thursday – CLOSED, watch for Mikey in the Macy’s Thanksgiving Day Parade holding on to the Sponge Bob Square Pants balloon!
Friday – Black Friday WOD 2pm. This is the day when you go black in caloric intake for the year, the WOD will be the choice of however coaches the class.
Saturday – CLOSED
Sunday – CLOSED
5×1 Snatch at 90% 1 RM
5 chest to bar pull-up
7 snatch grip deadlift (155/95)
9 wallball (20/14)