Nutrition Challenge Benchmark Workouts – CFS

Johnathan – Skin the Cat

New Class Addition: Southie Skills Lab starting TONIGHT @ 7pm!
We’re excited to announce that CrossFit Southie will be adding a new skills class on Tuesday nights at 7pm! Each week will be a different skill, giving you the chance to work on some weaknesses, and perfect those hard-to-get movements! Examples of some of the movements will be kipping and butterfly pull-ups, double-unders, handstand walking, and toes to bar! We’ll let you know each week what skill will be worked on, so you can pick and choose which ones to come to. These classes will be an hour long, giving a good amount of time to work on the skill, and finishing with a workout at the end to put these new-found skills to use! We’ll be kicking the first class off tonight @ 7pm focusing on Chest to Bar Pull Ups & Bar Muscle Ups! All ability levels welcome. This class is free for all members and does not count toward your weekly class total. So, come on by and get some ill skillz!

Calling all Nutrition Challengers! An Important Note from Michelle Boutet on life after the challenge…

I wanted to share some tips for adding foods back into your diets (I know you all want to go out and binge on pizza and beer, and I hear you… BUT do not forget all the hard work you have put in these six weeks AND how AMAZING you feel).
1. Add one food at a time. For this challenge you could not eat added sugar, refined grains (bread/flour, etc.), corn, processed foods, or alcohol and had limited dairy (many of you had no dairy). So you will want to pick one food item to add back in at a time. This can be something that you missed the most – bread for instance.
2. Try to incorporate that food into your diet slowly. Have 2-3 servings over the course of a few days while keeping the rest of your diet fairly clean and challenge-friendly.
3. Pay attention to how you feel. Remember that not eating something for six weeks and then adding it back in is going to cause some digestive distress. It does not necessarily mean you have an intolerance or allergy. If you continue to feel bad for more than a few days after eating just that food (look for bloating, fatigue, headaches, changes in energy and skin, etc.) then consider removing it from your diet, or limiting it to special occasions.
4. Alcohol: Try to stick to gluten-free first (cider, Titos, etc.) so that you are not adding back in a bunch of gluten and alcohol at the same time. Again, pay attention to how you feel.
5. Added sugar: I strongly recommend continuing to limit this. You guys are pros after these past six weeks, so why not continue 😉
6. Dairy is a food group that gives many people trouble. There are many good dairy-free options available now if you decide to go that route. Or just cut back and stick to the one serving per day.

Some other tips:
– Keep exercising consistently, meal prepping, watching portions, keeping foods simple and trying new ones. Especially with spring around the corner, it’ll be peak fruit and veggie season before you know it.
– Limit alcohol as much as possible. Drink plenty of WATER.
– Read food labels, ask questions when you go out to eat, and don’t fall victim to peer pressure (nachos are delicious but not every weekend). If you need more guidance with your nutrition following the challenge, I am always available privately – just shoot me a DM 🙂 Good luck and congrats.

Nutrition Challenge Participants! Please be sure to log your benchmark results HERE!
Hollow Rock Challenge
90 hollow rocks

Benchmark 1
30 Clean and Jerks for Time
@ 75% of Bodyweight

Level 2- 50% BW
Level 1- 30% BW

Benchmark 2
Max Unbroken Pull Ups

Benchmark 3
1000m Row for Time

Previous Nutrition Challenge Benchmark Scores/Times/Comments


  • Kristen Emde

    03/08/2017 @ 1:27 pm

    Clean and Jerk at 75% (113) 6:00 RX (6:34)
    Pullups 21 (20)
    Row 1k 3:56 (3:55)

  • Jason Barrow

    03/08/2017 @ 1:45 am

    Wrecked from testing 17.2 two days in a row.
    Came in looking to take it easy, Becca convinced me to do Saturday’s partner WOD.
    Subbed the ski erg for another set of bike cals because I didn’t want to hold the handles with my mup hands.

  • Lizowiz

    03/08/2017 @ 1:38 am

    Clean and jerk @ 75% (105#) : 4:28 (2 second pr)
    Pull up: 28 (1rep PR)
    1000m row: 4:02 (3:59 previous time)

  • BrianC

    03/08/2017 @ 12:46 am

    1.) 3:[email protected]
    2.) 50
    3.) 3:33

  • Daniela Bitto

    03/07/2017 @ 5:31 pm

    Grace: 2:38RX (100#)
    Pull ups: 42
    1K Row: 4:15.1

  • Kippy

    03/07/2017 @ 2:46 pm

    Grace @ 115: 3:56 (PR)
    Max Pull-Ups: 31 (PR, 1 more than last time)
    1K Row: 3:39 (PF, 1 second faster than last time)

  • Brett Fiorovanti

    03/07/2017 @ 2:36 pm

    BM 1: 2:56 @135 RX
    BM 2: 15 Strict Pull-ups
    BM 3: 3:38

  • JT

    03/07/2017 @ 2:24 pm

    WOD 1: 4:01 (135#) (4:54 @ 75%BW (135#))
    WOD 2: 40 (32 pullups)
    WOD 3: 3:40 (3:40 1k row)

    Pre-nutrition challenge scores in ().


    03/07/2017 @ 11:31 am

    BM 1: 3:40 @ 155#
    BM 2: 30
    BM 3: 3:19.6

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