Mar 10th, 2020
Nutrition Challenge Winners!
Congratulations to all of the participants in our New Year Nutrition Challenge! This 6-week challenge focused on creating healthy habits both in and out of the kitchen. On the nutrition side, the goal was to eat well-rounded, balanced meals with plenty of veggies and the appropriate amounts of protein, carbohydrates and fat while avoiding processed food, added sugar, dairy, and alcohol as much a possible. There was also a focus on getting adequate sleep, moving throughout the day, and recovery. We saw some great results from all participants. Great results do not just mean weight loss; results come in the form of improved performance in the gym, increased energy, body recomposition, and just feeling better on a daily basis. We are very proud of everyone who committed to the challenge for all six weeks. We know that these healthy habits will stay with you going forward; keep up the great work!
Female Winner: Mollie Hamilton
Mollie remained very consistent and committed throughout the challenge, avoiding the temptations of alcohol and sweets. She did a great job eating balanced meals, hydrating, walking throughout the day, and getting workouts in. She also didn’t skip meals and prioritized her recovery with adequate rest days, mobility and proper fueling. At the end of the challenge, she lost 14 lbs (8.33% of her body weight), and 3% body fat. She also added 3 burpees to her 2 min max, and 10 lbs to her 1 rep max clean and jerk. Huge accomplishments! Keep up the hard work Mollie!
Male Winner: Joey Paratore
Joey worked hard throughout the challenge and it really paid off. He did a great job learning how to strategize before social events and remained true to his overall goals. He was very consistent during the six week challenge with his sleep, daily steps, fitness, water intake, and overall balanced eating. During the six weeks, he lost 10 lbs (4.57% of his body weight) and 2.6 inches of his waist. He also increased his 2 min max burpee count by 10 and added 10 lbs to his 1 rep max clean and jerk; a huge jump in such a short time period. Great job Joey, we hope you continue on this health streak!
Gym PSA: Let’s All Stay Healthy!
With all this coronavirus hysteria, we want to continue to be your happy place!
We have great news, the virus cannot be spread through sweat! I think everyone knows by know that COVID-19 spreads from droplets spewing from sneezing and coughing (yum). SO, we are asking that if you have a cold or cough that you take a little time off until the sneezing and coughing is under control. Just shoot us a quick email and we can put a hold on your account.
In addition to this, to be safe we suggest washing your hands pre and post workout and also ask that you wipe down your equipment pre and post workout. We have a regular cleaning schedule, but as you know the turn-over from class to class is quick and it’s impossible to disinfect everything after every use. Compared to most public places we do have a controlled environment with responsible healthy adults (with a few exceptions).If everyone does their part we will all be more protected and will have more confidence about crushing WODs germ free.
We all do CrossFit because it helps us stay healthy and prevent diseases. Think of this as the same, preventative measures go a long way. Have a happy, positive day!
In 3 Minutes:
30/25 Calorie Row
AMRAP Burpees Over the Rower
*Make note of how many burpees you are able to finish during this time. If you get less than 7, consider scaling the row and/or burpees during the workout.
10 bandy side steps
10 single leg hip abduction – no wall needed, knee can be bent
10 bandy hip raises
10 lateral push up walks – 2 steps in one direction and then a push up
Hollow Rock Challenge
100 Hollow Rocks
Deadlift- 3 Reps- controlled Negative- 75-80%
WOD (5 Round / 20 Min Cap)
In 4 Minutes Complete
30/25 Calorie Row
10 Burpees Over the Rower
Then AMRAP Chest to Bar Pull-ups
Once the 4 minutes is up return back to the rower start the sequence over again.
Continue until you complete 50 pull-ups
Level 2- 10 Burpees, 50 Chin over bar Pull-ups
Level 1- 20,15, 7 Burpees step-overs, 30 Chin over bar Pull-ups
ADV – 30 pull-ups, 20 C2B, 10 Bar Muscle Ups.
Coaches Note – This WOD should take anywhere between 8-20 mins. Scale accordingly in order to do so.
50 Ft HS Walk