Nutrition Reset – CFS

May 16th, 2017

Category: CrossFit

Nutrition Reset – CFS

Anthony – Core Work

REMINDER: Southie Skills Lab TONIGHT @ 7pm!
As a reminder, we are starting back over through the cycle. Tonight will be Skin The Cat and Toes To Bar! Come work on those skillz!

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
Run 200m
Then 2 Rounds
3 Strict Pull Ups + 3 Push Ups
6 Front Squats
9 Box Jumps w/ Step Down

Accessory
3 x 10 False Grip Ring Rows
After each set, complete 10 scap push ups

Skill
Muscle-up
ADV- Strict Muscle-ups
Start from the floor and work up

WOD
Southie Sangy V2.0

800m Run

Then 3 Rounds
3 Muscle-ups
6 Squat Cleans (155,105)
9 Box Jumps

400m Run

Then 3 Rounds
3 Muscle-ups
6 Squat Cleans
9 Box Jumps

800m Run

Level 3- 1 MUP, (135,95)
Level 2- 9 Ring Dips(115,75)
Level 1 6 Ring Dips, (95,45), 400m Run

DISCUSSION 6 Comments

  1. Ryan Gould 05/18/2017 at 12:35 am

    Southie Sangy: 24:12 @ 135/1 bar mup

  2. Jason Barrow 05/17/2017 at 12:57 am

    Southie Sangy 2:
    4/28/15: 27:25 L3
    5/10/16: 24:02 L3
    5/16/17: 19:50 L3

    We’ve been on v2 a bit, when do we get v3?

  3. Trevor 05/17/2017 at 12:38 am

    22:38 135/3 MUps

    Big win of the day was mentally beating Jill- a far better runner than I, on the last 800.

  4. Brian Campbell 05/16/2017 at 9:24 pm

    22:11 Rx

  5. Daniela Bitto 05/16/2017 at 4:05 pm

    19:08RX

  6. Eddy 05/16/2017 at 1:44 pm

    26:59 @135 and pull-ups instead of MUPs. Over half my time was likely spent on the runs…