Monday 1.1.2018

Hersh & Brando


“New Year, New You”

For Time:
1000 Meter row
100 Double unders
50 Calorie bike
100 Double unders
1000 Meter run

Box Brief:
Weightlifting clinic is this Saturday at 11:30am. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky).

Skill Clinic is this Thursday!! We skipped last month because of the holidays but it’s time to get back on track. Come this Thursday at 6:30pm to learn about aerobic capacity and how we can train it. Our 6:30 and 7:30pm classes will be cancelled to accommodate.

We’re very excited to open up registration for our six week nutrition challenge!  If you would like to kick off the new year right click on this link to get details.  Registration opens this week!

6 Week Nutrition Challenge

When:
April 9th-May 21st

Cost:
Challenge – $125
6-Week Continuation – $100

Details:
This will be a six-week challenge where we focus on both quality and quantity of our food intake. Like Coach Glassman’s first sentence of Fitness in 100 words, Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. To do this in the simplest, most user-friendly way, we will use food containers to help us control the amount of protein, vegetables, and starch at each meal. The number of meals will be determined by the athlete’s weight.

Quality:
Most people are nutrient deficient in more ways than one. By choosing nutrient dense foods, we can help eliminate those deficiencies and bring our bodies back to homeostasis. On this plan, you will be choosing your foods off of a list. This will ensure we are eating the right types of foods for sustained health and longevity. For a meal to count as whole foods and to obtain your points all ingredients must come from the list below.

Food List:

Quantity:
To keep it simple, we will be utilizing a 3-compartment food container to help you measure out your meals for the day. You are not required to use the containers to store your food. Instead, use it as a measuring cup to determine portions. The vegetables will fill the large compartment, and the protein and carbohydrates will each fit into one of the smaller compartments. Idea here is to create a baseline of our intake without overcomplicating it.

  • Protein – At least half of smaller compartment. CANNOT overflow.
  • Carbohydrates – At least half of smaller compartment. CANNOT overflow.
  • Vegetables – Unlimited! At least fill the veggie compartment. If you’re hungry, eat more!
  • Fats –  2 Thumb (Tbs) sized portions

How many meals per day? Keep it simple! If you weigh 165lbs or less, you get 3 meals a day. If you weigh more than 165lbs, you get 4 meals a day.

NO adding SNACKS!!! We are going for 3-4 full meals a day. You can save some of your meal for a snack.

Points:
1 Point: Whole foods meal
1 Point: Correct portions
4 Points: 7+ Hours of sleep
**This is a maximum of 12 points a day for athletes 165lbs or more (4 perfect meals + sleep)
**This is a maximum of 10 points a day for athletes less than 165lbs (3 perfect meals + sleep)

Accountability:
Before the challenge begins, you will receive an excel spread sheet via email to keep track of your points and weight. Each Friday you will be expected to email your results from the week. We highly recommend you log your results at the end of each day instead of waiting to fill it out on Friday to ensure your points are accurate.

Pre and Post Workout:
If you’re a male above 15% body fat or a female above 22% body fat, we recommend no protein shake post workout. However, we recommend taking a BCAA supplement instead.

As with any nutrition plan, this serves as a starting point. You can’t know exactly how your body will respond in advance. Stay flexible and we will adjust your portions based on your hunger, fullness, and other goals. 

Facebook Group/Coach Expectations:
One of our main lines of communication throughout the challenge will be in our private Facebook group. The week leading up to the beginning of our challenge will be our education week. We will talk about the why and how to implement simple strategies to help you be successful during the challenge and beyond. At the conclusion of our education week we will have a live Q&A to answer any questions you might have. Feel free to share your advice and words of encouragement throughout the challenge. You can expect the following from our nutrition coaches throughout the 6 weeks to keep you on track:

  1. Weekly check-ins
  2. Weekly Facebook live Q&A
  3. Weekly articles to Facebook group
  4. Constant access to your coaches email for any questions

 

FAQs:

Amino Acids/Electrolytes? Pre/intra/Post Workout Only

Creatine? Go for it!

Protein Shakes? See above

Condiments? Balsamic vinegar (must be the only ingredient), red wine vinegar, apple cider vinegar, mustard, hot sauce (check label for additives/sugar), spices, and seasonings are okay (read the ingredients!), garlic cloves, herbs.

Sweeteners? Only source of sweetener can come from whole foods. AKA Fruit. No molasses, maple syrup, table sugar, coconut sugar, stevia or other artificial sweeteners.

What about eating out? We understand that these cases do come up. For 42 days, we are asking you to prepare all of your meals at home. If you eat out, do your best to portion the meal out and eat within the guidelines. Unless you know exactly how that meal was prepared you cannot get full points for it. This is called a challenge for a reason. While it is definitely not sustainable in the long term, we are looking for maximum results in this 6-week time span.

What if I’m still really hungry? Communication is key, so please let your coach know how you are feeling along the way. We can make adjustments if needed to better meet your goals. You should never be “starving.” Work on timing out meals strategically to help keep you from going too long without eating. You can also save some of your “meal” for a snack.

Coffee/Tea? These are okay, but need to be unsweetened, and no milk. Almond milk is ok but only almond milk- no additives or sweeteners.

Alcohol?  If you are currently a heavy drinker (5+ drinks a week), you may have only 1 a week. ONE!!! If you are not a heavy drinker, try and go the entire challenge without.

Soda? If you are currently a heavy soda drinker (5+ a week), you may have only 1 a week. ONE!!! If you are not a heavy soda drinker, try and go the entire challenge without. Soda water is 100% okay as long as there are no added sweeteners. Read the label.

 

Friday 12.29.2017

Rob C

“Chips & Dip”
5 Rounds:
20 T2B
20 Ring Dips

Box Brief:
Our 6 week nutrition challenge starts January 15th!!! Our goal here is to hit the reset button after the holiday season and start 2018 on the right track. This challenge will have three focuses:
Improve food quality
Improve food portioning
Improve sleep
More details to come later in the week. Stay tuned!!

Holiday schedule: 
Monday, January 1st – New Year’s Day – Open Gym – 7am-Noon

Rick

Thursday 12.28.2017

Gil

“Loose Cannon”
20 Minute AMRAP:
20 Jumping lunges
15 KBS (53/36)
1 Rope climb

Box Brief:
Bring A Friend Day is this Thursday!!!

Our 6 week nutrition challenge starts January 15th!!! Our goal here is to hit the reset button after the holiday season and start 2018 on the right track. This challenge will have three focuses:
Improve food quality
Improve food portioning
Improve sleep
More details to come later in the week. Stay tuned!!

Nadine

Wednesday 12.27.2017

Amy & Tracy

Back Squat
1 – 1 – 1 – 1 – 1

“16 Candles”

16 Minute EMOM:
Even – 200 Meter run
Odd – 3 Power cleans

Box Brief:
Bring A Friend Day is this Thursday!!!

Our 6 week nutrition challenge starts January 15th!!! Our goal here is to hit the reset button after the holiday season and start 2018 on the right track. This challenge will have three focuses:
Improve food quality
Improve food portioning
Improve sleep
More details to come later in the week. Stay tuned!!

Ryan M

Tuesday 12.26.2017

4:30pm class

“Blackjack”
21 Minute AMRAP:
7 Wall balls (20/14)
7 Push-ups w/wall ball
7 Sit-ups w/wall ball (20/14)

Box Brief:
Bring A Friend Day is this Thursday!!!
Holiday schedule: 
Monday, December 25th – Christmas Day – Closed
Tuesday, December 26th – Open Gym – 7am-Noon
Monday, January 1st – New Year’s Day – Open Gym – 7am-Noon

Brad W

Friday 12.22.2017

“Nightmare Before Christmas”
15 Minute AMRAP:
10 Deadlifts (225/155)
10 HSPU
20 Air squats

Box Brief:
This Saturday during our normal scheduled classes, we will be doing the “12 Days of Christmas” WOD. Come wearing your ugliest holiday sweater!!!

Holiday schedule: 
Monday, December 25th – Christmas Day – Closed
Tuesday, December 26th – Open Gym – 7am-Noon
Monday, January 1st – New Year’s Day – Open Gym – 7am-Noon

Ballin