WOD

5:15 warming up

3 Rounds:
400 Meter run
30 T2B
10 Dead lifts(365/255)

Box Brief:
This Thursday is Bring a Friend Day!

One more week to go for our No Sugar Challenge! You’ve made it this far so lets finish this up strong.  No doubt willpower has played a strong part in your ability to keep sugar out of the foods you eat.  This week’s article talks about the correlation between what we consume and our willpower.  It also list some great tips for what we can do to increase our self-control.  We’ll need a lot of that for a few weeks post-challenge.  Hope you enjoy Willpower: Your Secret Weapon by Eleanor Brown.

Is your chicken lunch/dinner getting stale? Well this is another meal I’ve personally taste tested and approved (It’s a hard life).  Try out some delicious Lemon-Peppered Chicken and Butternut Squash.

5:15am class

For Time:
21 Thrusters (95/65)
3 Legless rope climbs
15 Thrusters (95/65)
2 Legless rope climbs
9 Thrusters (95/65)
1 Legless rope climb

Box Brief:
Regional events start today for the Atlantic and West regions.  Tune in to the Crossfit Games website if you want to watch some of the world’s best athletes compete.

Niel and Chris

…

“Regional Nate”
20 Minute AMRAP:
4 Muscle-ups
7 HSPU
12 KB snatches (70/53)

Box Brief:
The weightlifting clinic is a few short days away! The class starts at 11:30am this Saturday.  Cost is $20.

Have you stretched this week? Take a few minutes and get mobile.

…

Chad dropping rope climb knowledge

10 Minute EMOM:
1 Snatch

Bench Press
5 – 5 – 5 – 5 – 5

Box Brief:
Congratulations to Megan Erlandsen! She won the week two No Sugar Challenge raffle! Come in and pick up your free movie tickets.

The sign up sheet is up at the whiteboard for our weightlifting clinic this Saturday at 11:30am. Cost is $20.

Steve

Paige

4 Rounds:
28 Pistols
15 Power cleans (115/80)

3 Rounds: Not for time
30 Hollow rocks
20 Sit-ups
10 Perfect push-ups

Box Brief:
Stay tuned for this weeks raffle winner, the announcement will come on tomorrow’s blog.

Want to lift more weight? Come to our weightlifting clinic this Saturday at 11:30am! Ricky Rhinehart will have you lifting more in no time. Cost is $20.

David “Quads” Kilpatrick

Rogge

For Time:
104 Wall balls (20/14)
52 Pull-ups

Box Brief:
Our weightlifting clinic is this Saturday at 11:30am.  The cost is $20 but the knowledge is invaluable!

Don’t forget your No Sugar Challenge cards are due by Monday night.

Brando

The clock can’t save you!

Box Brief:
Congratulations on making it through another week of our No Sugar Challenge!  I think we’ve really driven the point home on the topic of sugar and it’s harmful effects.  We wanted this to serve as an opportunity to not only educate about sugar but to help develop good nutritional habits.  What I want to warn everyone against is treating this challenge as a “crash diet.” Meaning after your thirty days of due diligence you go back to your normal eating routine.  This is your chance to improve your health and performance and meet whatever goals you’ve set in place.  Should you be able to eat with far less restriction? Absolutely!  But now you have good nutritional guidelines to base your meals off of and you know what’s good and bad.  This week’s article discusses why restrictive diets are a bad idea and how to instead  adopt healthy eating habits.  The article is Restricted Success by Hilary Achauer.

Today’s recipe  is another one of my go-to dishes.  It goes well with almost any vegetable and is very easy to make.  Try out some Curry Satay Beef Skewers and tell me what you think!

3:30 class

Clean
Build to 7 rep max

2 Rounds:
50 Meter sled push
150 Meter shuttle run
Rest as needed between rounds

Box brief:
Here is your weekly reminder to stretch and roll out your body.  Help yourself recover and improve mobility/flexibility!

Don’t forget to pick up and fill out this weeks No Sugar Challenge questionnaire.  More educational info in the coming days!

Recovery position