Turkey Day Schedule – Gooble, Gooble, Gooble, Gooble……
Wednesday 11/21 – 5:30AM, 6AM, 6:30AM, 7AM, 9AM, 11AM, 12PM, OPEN GYM FROM 1-3, 3PM, 4PM, 5PM, 6PM
Thursday 11/22 – ThanksGiving – 8am and 9am only. Goose will be doing the WOD at 7am if anyone wants to hit it early.
Friday 11/23 – All Levels classes at 9AM, 10AM, 11AM, 12PM, Open Gym 1-4PM, 4PM, 5PM
Saturday 11/24 – One box only. No babysitting. All Levels classes 8AM, 9AM, 10AM, 11AM & 2PM. No Oly, No Mobility, Intro at 12pm.
2018 FALL NUTRITION CHALLENGE WINNERS
We saw some really great changes during this six week challenge, and hope everyone learned some new things to help them stay healthy and fit through the holidays. Many things go into determining the nutrition challenge winners – not just the total amount of weight lost! Michelle looks at things like compliance with the rules and diet (avoiding alcohol, processed foods, added sugar, drinking enough water, getting enough rest, and mobilizing, and logging meals), consistent intake (not skipping meals), eating balanced meals (not skimping on carbs), pre/post workout nutrition (are you fueling workouts properly), consistent workouts, total % of body weight lost, body fat and inches, and differences in pre/post challenge WOD scores. She looks at the BIG picture.
First Place: Mike “Mooch” Muccio ($350)
Mooch worked extremely hard during the nutrition challenge. He stayed consistent with his meals, cooked more at home, avoided added sugar, processed foods, and didn’t have one sip of alcohol. He prepped all his meals during the week, and kept things simple, even when life got busy or he had to travel, which made all the difference. Over the course of six weeks, he lost a total of 11 lbs (5.2% of his body weight), a whopping 5.5″ from his waist, and decreased his body fat by 6.4%! He also shaved over a minute off his mile time, and increased the reps in the benchmark WOD by 16. We are very proud of Mooch, and are excited to see him continue with his health and fitness goals through the holidays. Great work Mooch!
Second Place: Genevieve Shepard ($150)
Genevieve had many firsts during the six week challenge. She got her first unassisted pullup, first toes-to-bar in a WOD, first rope climb, first double unders, ran her first 5K race (then PR’d her time), and PR’d her deadlift. She was creative with her meals and snacks, fueled her workouts properly, and tried to not skip meals/carbs, and it showed! She lost a total of 7 pounds (4.46% of her body weight), 3.75 inches, and 5.9% body fat! She decreased her mile time by almost 90 secs, and increased the reps in the benchmark WOD time by 36. Nice job, Genevieve, keep up this momentum!
Now that the challenge is over, we hope that you continue to eat healthy and incorporate the things you learned. Remember, the goal is to make eating healthier a lifestyle that works for you and your goals. If you need additional nutrition advice on where to go from here now that the challenge is over, or you are looking to improve your diet, feel free to reach out to Michelle for a private consult ([email protected]).
Warm-up
3 Rounds
1 Minute Jump Rope
1 Minute Forearm Plank Hold
Mobility
Banded Shoulder Stretching
Couch Stretch
Joe Lengel Jr., 57, of Toledo, OH, died on November 19, 2012, of a gunshot wound sustained while opening his gym, Crossfit Intensity. Surviving Joe are his wife of 32 years, Karen; sons, Aaron (Kendra) and Matt; daughter, Mary Beth; grandchildren, Aiden, Kolbrin, Kamden, Atley, Avelyn, Koralyn, Aaron II, Layla and Reis. Joe was preceded in death by his grandson Kelan.
HERO WOD “Joe”
10 Rounds
10 Thrusters 95#
10 Bar facing burpees
10 Pull-ups
57 Double unders
Level 3- 7 Reps of Each
Level 2- (75,55), 8 rounds, 7 Reps, 25 Double Unders
Level 1- (65,35), 6 rounds, 7 Reps, 100 singles
Extra Work
Not for time*
21-15-9
Bench
Deadlift
Bent Over Row
*Pick different challenging weights for each exercise where you can complete the reps in 1 to 2 sets. Weights can ascend as reps go down.
Conditioning/Boot Camp (6:30AM in Southie Green & 4:45PM in Southie Orange)
35 Minute Cap
40-30-20-10
Calorie Row
Calorie Bike
Double Unders x2
1/2 Burpees
Boot Camp/L2
30-20-15-10
Singles