Back At It!

Jan 2nd, 2019

Category: CrossFit

Back At It!

Shelby

*Holiday Schedule Update*
Wednesday 1/2– Normal Schedule


Coming Soon: 2019 Winter Nutrition Challenge
With the holiday parties behind us, now is the time to start thinking about goals for 2019. If any of these goals involve health and fitness, it is important to start with nutrition. Learning how to properly fuel your body can help you reach your goals in the gym, on the scale and beyond. To kick 2019 off on the right foot, we’ll be starting up a six-week Nutrition Challenge beginning on January 13th!

This not a strict paleo or Whole 30 diet. We will teach you the ins and outs of how to incorporate your favorite foods (or healthier versions of them) into your diet at the right times. You do not need to feel constantly restricted in order to make progress! You can check out the rules of the challenge here.

Team Hangry Hangry Hippos: 2016 Team Nutrition Challenge Champs!

If you’ve never done a Nutrition Challenge with us, we highly recommend it. You will learn a lot about your current eating habits and how you can make better choices on a daily basis. It’s also a great way to get involved with the community and meet other members who are taking on the challenge with you. Already done several nutrition challenges in the past? We still want you to join! Taking this step back to evaluate your nutrition and committing to dialing things in for six weeks is beneficial for everyone.

This challenge also has an added twist – this time around, we will be working in TEAMS! Teams will add an extra level of accountability, motivation and FUN! Much like we all work harder during a partner workout, we hope you’ll be more likely to stick with the challenge if you know your teammates are counting on you. We’ll do our best to pair you with people who work out at similar times as you so that you can connect and check in while you’re at the gym. Get your thinking caps on… start brainstorming some clever team names!

This challenge will be led by coach Michelle Boutet, a board certified specialists in Sports Dietetics and a Registered & Licensed Dietitian. You can check out her site here. She will be leading the kick-off lecture and reviewing your food logs throughout the challenge to offer advice and feedback. Don’t miss this opportunity to be helped by one of the best!

If you’re interested in participating, please sign up HERE. Please note – signing up through the link is needed to make sure you are placed on a team, added to the food tracking sheet and receive important communication about the challenge. Thanks!

Save the important dates below and stay tuned to the blog for more updates and important information. If you cannot make the lecture, please read through the rules HERE and let us know if you have any questions. We can’t wait to see the results of your hard work!

Important Dates
Kick-Off Lecture: Saturday, January 5th at 11AM
Pre-Challenge Weigh Ins:
Monday 1/7- AM & Mid-day classes
Tuesday 1/8 – AM & PM classes
Wednesday 1/9 – PM classes
Thursday 1/10 AM & PM classes
Challenge Begins: Sunday, January 13
Challenge Ends: Saturday, February 23

Warm-up
Partner Up!
2:30 Max Cals Row
:30 Rest & Transition
2:30 Max Cals Bike
*One partner working at a time during the warm up

Accessory
3 Rounds
10 Seated Press
50’ DB Death March

Partner WOD
120/100 Calorie Row
100 DB Thrusters (50,35)
100/80 Calorie Bike
100 DB Snatches

-Partition the reps between partners. Plan ahead.

Level 2- (40,25)
Level 1- (30,15)
ADV- KB thrusters and snatches

Extra Work
Reverse Lunge
10-10-10-10
Muscle Ups
10/7-10/7-10/7-10/7
*Increase weight of lunges. Muscle-ups at the end of each round

DISCUSSION 4 Comments

  1. Cam King 01/06/2019 at 5:33 pm

    Pre class back squat 5×7 reps @ 225 lbs.

    Did this workout whole by myself at an open gym down here in Austin, TX. Wouldn’t suggest it solo. Instantly regretted it after, but finished 32:09 RX.

    Miss you guys!

  2. Sean Flannery 01/03/2019 at 10:30 am

    Access: 50#
    WOD: 20:54 solo w/half reps, rest 1:1
    Extra: 185#;5 mups

  3. Ryan Gould 01/03/2019 at 3:04 am

    No pre class back squat

    WOD: 24:11 w/ Bec L2

  4. Trevor 01/03/2019 at 1:32 am

    First day back after a 3 week break…

    Pre Class
    Back Sq
    3-5-3-5-3-5-3 @225 across

    WOD w/ Caleb
    26:07 1pd kb thrusters and 50lb snatches