Tuesday, August 31, 2010

The CrossFit Total was a huge success. We saw PR's all over the place. Some of you put up PR's as big as 50 pounds! The 5/3/1 program definitely is working....and as they say "IF IT AIN'T BROKE DON'T FIX IT!" So we will continue with another cycle of 5/3/1.

WOD for 8/31/10:
1. Back squat

2. Bench press

Perform the reps and loads for whatever week of 5/3/1 you are currently on. If you completed the CFT yesterday, take a rest day from the strength portion of the workout.

3. In 1 minute:
Complete 10 burpees and as many reps as possible of ring dips in the remaining time.
Rest 1:00 and repeat for a total of 5 cycles.
Score is total number of dips completed.

If you don't have ring dips, sub jumping ring dips, bar dips, or bench dips.

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Trying to GET CLEAN?

So we heard some of you have decided to kick the junk food habit and start eating healthier.
HALELULIAH!!! We're going to support you 100% of the way. Every Monday, Wednesday and Friday we will post a "recipe of the day". This will help you when you're standing in front of your refrigerator thinking "what the hell am I going to eat now?"

Everyone has different goals to why they decide to eat clean. What ever motivated you, keep reminding yourself of it! Here are a few tips to get you started:

1. Put a "before" picture on the refrigerator to help you stay on track.
2. Clean out your fridge and pantries of ALL junk food (out of sight, out of mind).
3. Don't torture yourself thinking of junk foods that "would taste soooo good right now".
4. Avoid the ENTIRE bakery section of Costco (or any grocery store).
5. Eat in moderation.
6. Don't start out going cold turkey right from the beginning. You still want to keep your sanity right?
7. By all means plan in a cheat day, you deserve it, but stay true to yourself the rest of the time.
8. If you feel a craving coming on, drink 2 cups of water first, you may have just been thirsty.
9. Be sure to eat a balanced meal of healthy fats, carbs (vegetables, go easy on the fruit high on the GI), and protein.
10. Keep handy and snack on things like nuts and berries trail mix, lettuce/ham/avocado wrap (delicious), boiled eggs, apples and chilled apple sauce (no sugar added).

So there it is! For most people, taking the first steps to a healthier lifestyle may be the biggest test of their will power ever! But don't feel alone, if it's any consolation.... we'll all be total bitches experiencing the most unbearable withdrawals TOGETHER....(just saying). Heehee...kidding...not really;). Stay tuned for the first "Recipe of the Day" for Wed., Sept. 1st.