Nutrition Benchmark 3


SoulFu3l In The House Tonight!
Coach TinaMo and her business partner Steph will be in the house tonight for a SoulFu3l tasting and to answer all of your questions about their meal service. The food is delicious and the company is great. Read below for some more info, and come on by tonight to try it yourself!

SOULFU3L is a Boston based healthy meal prep service started by two best friends with a passion to provide fully cooked, balanced meals, inspired with love & good vibes. We specialize in balancing macronutrients by incorporating lean protein, nutrient dense carbs, and healthy fats in every one of our meals. Balance is key to regulate blood sugar, maintain physical & emotional balance, ward off disease & unwanted weight, stop food cravings, and sustain energy levels.

Our hope and mission is to educate, empower, and give individuals back their most precious commodity- TIME! By giving our “SOUL FAMILY” back their time it allows them to fill that void with the things that fuel their soul…. Hence, SOULFU3L!

InBody Scan Coming to CrossFit Southie on Saturday!
Are you looking to get a quick, accurate and affordable body fat reading? Want to measure your nutrition challenge results the best way possible? We are excited to have our friends from Mountain Strength CrossFit bringing the InBody 270 to CrossFit Southie on Saturday, January 20th! Appointments will be available from 6AM – 12:00pm. You must book and pay for your appointment ahead of time. Schedule early to make sure you get the time you want!

The cost of the scan is $25 and will give you lots of great information on your body composition. Other scans of this level require you to get in a bathing suit and get dunked in water (not the best for the winter) or go to a medical facility to be scanned (and can be almost 3x the price!). This is a great option to get an accurate scan with clothes on, not wet, and get a super value!

Schedule online by clicking HERE.
Note: It is best to have the scan done BEFORE working out, and ~2 hours after eating or drinking. Try to schedule accordingly!

What is an InBody scan? Through the use of cutting edge bioelectrical impedance analysis, the InBody allows for accurate and non-invasive body composition testing! InBody offers more accurate results than other “gold standard” methods of body composition analysis at a fraction of the price, time and invasion of personal space. This quick, easy and precise analysis will provide an objective starting point to track your progress as you start, or continue, on your quest to better health and fitness.

Watch this video to see what a scan will look like
Watch this video for best practices before you get your scan
Learn more about how to interperet your results sheet

*InBody scan is NOT required to participate in the challenge, and you do not need to be signed up for the challenge to sign up for a scan. Anyone can benefit from having this information! We plan to bring the InBody back at the end of the challenge so we can compare results. *

Schedule your appointment here!.
*Please note, scheduling and payment is done directly through MSCF. CFS coaches will be unable to change your appointment slots or issue refunds. Please be sure to sign up for a time that you’re sure you can attend and be on time for! 🙂

Logging Benchmark Results!
If you are participating in the Nutrition Challenge, please log your Benchmark Results in your food tracker. You can access this HERE! Please note, if you did not sign up online to participate, your name will not appear. Please click here to sign up and we will add you to the tracker ASAP!

3 Rounds
:20 on / :10 off
1. Burpees
2. Squat Jumps
3. Mountain Climbers
4. High knees

Quads (Couch Stretch)

Nutrition Benchmark 3
Thrusters (95,65)

Level 2- (75,50)
Level 1- (55,35)

Fran completed on 12/16/16
Fran completed on 9/21/15

Partner WOD 2
4 Mile Bike
Partner accumulates as many sit-ups as possible. Both partner should be working at all times

Extra Work
Every 10 mins
For 3 rounds
60 wallballs (30/20)
30/25 Cal Ski Erg
15/10 Bar Muscle Ups

-Complete instead of WOD 2. Scale to 40 Wallballs if the 60 is taking more than 3 minutes and 30 seconds.

Just it increase your “Fran-xiety” here’s a throwback to Coach Haley & Coach D the last time “Fran” came around!