Nutrition Reset Reminder & Double Unders Skills Class tonight- CFS

May 23rd, 2017

Category: CrossFit

Nutrition Reset Reminder & Double Unders Skills Class tonight- CFS

Justin

30-Day Summer Ramp Up Nutrition Challenge
With summer just around the corner, it’s time to get our nutrition in check before we are overwhelmed with cookouts, parties, and day drinking. What better way to get back on track than with another nutrition challenge? We’re switching the format up again and focusing on a shorter, stricter 30-day challenge. The challenge will be wrapped up and over with before your July 4th Celebrations… so why not participate?!

We’ll also be offering two levels of the challenge this time around: An introductory level and a Advanced level. The introductory level will focus primarily on eating whole, healthy foods with some consideration for timing to best fuel your workouts. If you’ve done our nutrition challenges in the past, the Advanced level may be a good challenge for you. In addition to focusing on eating quality whole foods at appropriate times, we’ll also dial in quantities by weighing and measuring all of our meals. It’s only for thirty days… so make the commitment and get involved! More details to follow, but save the important dates below:

Buy In: $20
Informational Lecture: Wednesday, May 24th, 6pm
Benchmark Workouts & Baseline Measurements: Week of 5/28
Challenge Begins: Thursday, June 1st
Challenge Ends: Friday, June 30th

To sign up to participate in the challenge, click HERE!

Warm-up
Partner Up
1 min dubs/ partner hangs from pull up bar
Switch
1 min wallballs/Partner wall sits
Switch
1 min pushups/ Partner holds high plank
Switch

Partner Strength
0-5 Minutes- Max Bear complex-es- 1 for 1 (135,95)
5-7 Minutes Rest
7-11 Minutes Max BC (155,105)
11-13 Minutes Rest
13-16 Minutes Max BC
(185,115)
16-18 Minutes Rest
18-20 Minutes Max BC (205,135)

Level 3- 115,75 +20/10lbs each round
Level 2- 95,55 +20/10lbs each
Level 1- 75,35 +10/5lbs
ADV – start at (155/105) end at (225, 145)

Partner WOD
200 Double Unders
100 Wallballs
50 Handstand Push-ups
100 Wallballs
200 Double Unders

The Rules
While one partner is working the other partner is completing a static hold.
Double Unders- Partner hangs from the pull-up bar
Wallballs- Partner holds Wall Sit
Handstand Push-ups- Partner holds high plank

Level 2- 100 Push-up/100 Double Unders
Level 1- 50 Push-ups/200 Singles
ADV- Strict HSPUs and Hand-Stand Hold

-Partition the Reps as Able

Skills Class tonight at 7pm – Double Unders

DISCUSSION 8 Comments

  1. Chad 05/24/2017 at 2:47 am

    Strength: 28, 22, 8, 4 Rx (that shit got hard)
    WOD: 18:59 Rx

    All with Gentlemen Jack Leary

  2. Ryan Gould 05/24/2017 at 1:06 am

    Bear complex: 105-165 w/ Thomas (46 total)

    WOD; 25:15 Rx w/ Thomas

  3. Joel Carpenter 05/24/2017 at 12:57 am

    Bear complex: 75-105 and I didn’t count
    WOD: 20:59 with Dan

  4. Jason Barrow 05/24/2017 at 12:51 am

    Bear: 95-135 (57 reps)
    WOD: 18:03 Rx with Jill
    Jill carried me on the HSPUs bigtime.

  5. Trevor 05/24/2017 at 12:24 am

    15:39 Rx with Dave

  6. Brian Campbell 05/23/2017 at 9:33 pm

    With Haley:

    Bear Complexes: 26-16-10-6 (58) Adv
    Wod: 19:46 Adv

  7. Daniela Bitto 05/23/2017 at 4:26 pm

    Wod 18:08 w/Goose
    Adv chin over bar deadhang , strict HSPU, handstand hold

  8. biscoe 05/23/2017 at 1:16 pm

    bear: 155 – 225
    wod: 19:12 rx