Friday 5.6.2016

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10 Minute Clock:
21 Power cleans (95/65)
21 HSPU
18 Power cleans (135/95)
18 HSPU
15 Power cleans (185/115)
15 HSPU
12 Power cleans (205/135)
12 HSPU
Max Power cleans (225/155)

Box Brief:
There are still a few spots available for the weightlifting clinic this Saturday at 11:30am.  Cost is $20 and the class is amazingly educational.

Also this Saturday we have a few teams competing in Girls Gone RX at This is Crossfit.  Stop by and cheer our Apollo ladies on!

Eating Out on the No Sugar Challenge:
Ahead of time:
1. Search Yelp or Google for “Organic” or “Local” restaurants. Smaller, local restaurants are generally more accommodating to substitutions or customization than larger chains.
2. Research the menu online before going. Most restaurants have their menus online but do a terrible job about posting the ingredients.
3. Call ahead and ask questions about items that you’re not sure of. A lot of times you aren’t the first person that called about a sugar free diet. They might have some suggestions.
4. Pack your own small bottle of dressing or coconut aminos.

Ordering:
1. Be firm but nice about your requests. Say things like, “Would it be possible…?” or “I’d love it if…”
2. Avoid any seasonings, sauces and dressings. Almost all of these will fail the sugar test. You’re better off using your own homemade dressing and using salt and pepper from the table to add flavor.
3. If you didn’t bring your own dressing you can always request individual bottles of olive oil and vinegar and some fresh lemon to use instead. This would be great with salads, vegetables, or meat.
4. Avoid Bread! Yes there are breads that do not have sugar in the ingredients but you just can’t be sure when eating out. Better safe than sorry.
5. Omelets are often infused with milk that contain sugar and or pancake batter to make them fluffier. Request shelled eggs, or order them poached.

Warm up fun!