WOD

“CYOA”
For Time:
100 Wall Balls (20/14)
300 Double Unders
80 Ring Dips

Nutrition of the Week:
Intuitive eating vs Tracking

Consistency over time is the most important factor when it comes to improving your nutrition. But what about intuitive eating? Shouldn’t you just be able to know how much you should eat by listening to your body? Sometimes, clients will feel guilty if they aren’t ‘perfect’ or like they are being ‘obsessive’ when it comes to tracking macros. Then they will try intuitive eating and struggle because sometimes they will fuel appropriately and sometimes, they won’t. The truth is, it’s really hard to know what your intake is if you aren’t tracking it. It’s also difficult to tell if your sleep, energy, recovery, and performance are improving if you aren’t tracking that either. You can’t draw any connections between nutrition and performance or really get anything dialed in without that data. A lot of us came to CrossFit for that reason-we track performance over time using the whiteboard and by repeating workouts so that you can see if you are improving your work capacity.

Research also supports the idea of consistency over time bringing you success when you are trying to make change (in this study, weight loss). The study shows that you get the best results when you are tracking your food consistently. The participants in this study who were MOST successful were NOT perfect, in fact, the group with the most success tracked over 66% of the total days possible. I think this is really encouraging, because it means that if you are tracking even just 5 out of every 7 days, you can still make progress.  I also think intuitive eating can be great for some people, but not while also chasing body composition or performance goals. This is why periodizing your nutrition over the course of the year to match your training is usually the best approach because you can build in periods where you don’t have to track as closely. I’ll talk more about that next week! Here’s the link to the study: The Effect of Adherence to Dietary Tracking on Weight Loss: Using HLM to Model Weight Loss over Time – PubMed (nih.gov)

Deadlift
5 – 4 – 3 – 2 – 1

3 Rounds:
50 Foot Suitcase Carry (left)
50 Foot Suitcase Carry (right)

Question of the Week:
Would you rather be stuck at the DMV for 12 hours or sleep overnight at an abandoned hospital?

“Open WOD 23.2 A & B”
15 Minute AMRAP:
5 Burpee Pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.
-then-
5 Minute Clock:
Find 1 Rep Max Thruster

“Logistics”
20 Minute AMRAP: teams of 2
10/8 Calorie Row
10 Dumbbell Push Press (50’s/35’s)
20 Air Squats

Quote of the Week:
“Life isn’t about finding yourself. Life is about creating yourself.”
George Bernard Shaw

Box Brief:
The Open is coming to an end with one final workout this week. Join us this Friday for our Friday Night Lights Potluck and Showdown event. Watch this weeks all women’s matchup (athletes later announced) and bring your favorite dish to share. All the fun starts at 5. See you there!

This Week’s Schedule:
Thursday – Goat Day

Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights. We will have heats starting every 30 minutes beginning at 3:30 pm with the final heat starting at 7:30 pm. The 5 pm heat will consist of our main event for our weekly throw down. 

Saturday –  Normal classes at 8:30 and 9:30 am. There will be NO Open workouts done at this time. 

Sunday – Closed

Monday – Two workouts will be programmed for athletes to choose from. Option A is The Open workout. Option B is another workout with a similar time domain.

“23.2 A & B”
15 Minute AMRAP:
5 Burpee Pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

-then-

5 Minute Clock:
Find 1 Rep Max Thrusters

“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2

-OR-

“Office Day”
20 Minute EMOM:
Minute 1 – :20 Second L-Sit
Minute 2 – 18/15 Calorie Row

Meme of the Week:

“Mosquito Bite”
5 Rounds:
10 Burpees
20 Double Unders
8 Squat Snatch (75/55)
20 Double Unders
8 Strict Press (75/55)
20 Double Unders

Nutrition of the Week:
Is it ok if I eat at night before bed?
This question centers around the idea of TIME RESTRICTED FEEDING or TRF, and is TRF necessary or even beneficial for losing weight in people looking to reduce body fat. A recent study showed that IT DOES NOT MATTER if you eat within a specific window of time (for example, 8 hour eating window with a 16 hour fast) or eating at regular intervals throughout your day-as long as your overall caloric intake remains appropriate for your weight loss goals in both scenarios. So the answer to this question is YES it’s ok to eat at night as long as you are still within your macro/calorie target-you can spread those calories out however you like. If you like more structure and want to restrict your eating window, you could do that as well, but I would caution you to support your highest activity times of day with your eating window. Here’s the study if you’d like to check it out:
https://pubmed.ncbi.nlm.nih.gov/35443107/

Front Squat
5 – 4 – 3 – 2 – 1

3 Rounds:
1 Minute Plank
1 Minute Side Plank
1 Minute Side Plank

Question of the Week:
What’s the best sporting event to go to live?

Box Brief:
This Week’s Schedule:
Thursday – Goat Day

Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights. We will have heats starting every 30 minutes beginning at 3:30 pm with the final heat starting at 7:30 pm. The 5 pm heat will consist of our main event for our weekly throw down. 

Saturday –  Normal classes at 8:30 and 9:30 am. There will be NO Open workouts done at this time. 

Sunday – Closed

Monday – Two workouts will be programmed for athletes to choose from. Option A is The Open workout. Option B is another workout with a similar time domain.

“Open WOD 23.1”
14 Minute AMRAP:
60 Calorie Row
50 Toes to Bar
40 Wall Balls (20/14)
30 Cleans (135/95)
20 Ring Muscle-ups

OR

“Street Fighter”
14 Minute AMRAP:
12 Kettlebell Swings (72/53)
10 Hand Release Push-ups
8 Box Jumps (24/20

Romanian Deadlifts
5 x 5

Quote of the Week:
“The pessimist sees difficulty in every opportunity. The optimist sees opportunity in every difficulty.”
Winston Churchill

Box Brief:
Thursday – Goat Day

Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights. We will have heats starting every 30 minutes beginning at 3:30 pm with the final heat starting at 7:30 pm. The 5 pm heat will consist of our main event for our weekly throw down. 

Saturday –  Normal classes at 8:30 and 9:30 am. There will be NO Open workouts done at this time. 

Sunday – Closed

Monday – Two workouts will be programmed for athletes to choose from. Option A is The Open workout. Option B is another workout with a similar time domain.