WOD

“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

Box Brief:
The Open is upon us! CrossFit will release the first of 3 workouts for us to compete online with the worldwide CrossFit community. No matter what country, state, or the gym you belong to, we will all throw down to show off our hard work.

Our 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. 

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.

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

-OR-

“Lamancha”
20 Minute AMRAP:
200 Meter Run
15 Burpees
200 Meter Run
20 Hollow Rocks

Meme of the Week:

“Royal Rumble”
20 Minute AMRAP: teams of 3
Partner A – 250/200 Meter Row
Partner B – Weighted Sit-ups (20/14)
Partner C – Handstand Push-ups

Nutrition of the Week:
If I asked you what you had for lunch last Monday, would you know? Does it matter?
It DOES matter if you are trying to make a change to your body composition. To create change, you need to be aware of what and how much you are eating. Knowledge is power! There are a few ways to approach this, but the most common are keeping a food diary or following a strict meal plan. Many times, people aren’t keeping track and that leads to under or over eating for your goals. If you find yourself in this situation, wanting to make a change-start keeping track of your intake via:
• Tracking app like MyFitnessPal
• Handwritten account
• Pictures of meals and snacks on your phone

If this is too much to start with, you can begin by attacking the ‘what’ part, by choosing mostly whole foods, for example: lean meats, whole grains, fruits and vegetables.

“Creed”
5 Rounds:
3 Muscle-ups
6 Power Cleans (185/135)
150 Meter Run

Question of the Week:
What performer had the best Superbowl half time show?

Box Brief:
The Open is upon us! Starting next Thursday, CrossFit will release the first of 3 workouts for us to compete online with the worldwide CrossFit community. No matter what country, state, or the gym you belong to, we will all throw down to show off our hard work. 

Click here to sign up – https://games.crossfit.com/

Check out the video below to learn more:

Bench Press
5 x 5

“Makonnen”
7 Minute Ladder: (1, 2, 3, 4, 5, etc…)
Wall Balls (20/14)
Kettlebell Swings (53/36)

Quote of the Week:
“Don’t bother just to be better than your contemporaries or predecessors. Try to be better than yourself.” William Faulkner

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. 
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.

“Giza”
For Time:
50/45 Calorie Row
40 Goblet Squats (53/36)
30 Burpees
20 Deadlifts (275/185)
10 Bar Muscle-ups
20 Deadlifts (275/185)
30 Burpees
40 Goblet Squats (53/36)
50/45 Calorie Row

Recipe of the Week:
We love recipes that require very little work on our part. This Sheet Pan Salmon and Veggie recipe fits that criteria perfectly.

Ingredients:
2 pounds salmon cut into 4 – 8 oz filets
1½ cup potatoes russet, yellow, red or sweet potatoes
1 cup broccoli florets
1 cup red or yellow peppers (sliced)
½ cup cherry tomatoes
½ cup onions (sliced) sweet or red onions
3 tablespoons olive oil

Instructions:
Step 1
Preheat the oven to 425°F. Line baking sheet with parchment paper or aluminum foil.

Step 2
Place diced potatoes evenly on sheet pan, drizzle with olive oil and sprinkle with seasoning of choice.

Step 3
Cook potatoes on 425°F for 5-6 minutes.

Step 4
Remove from oven and push potatoes to the side of the pan. Add salmon and veggies of choice to sheet pan. Drizzle with olive oil and sprinkle with seasoning of choice.

Step 5
Cook on 425°F for 15-17 minutes or until salmon reaches an internal temperature of 145° F (63° C).

“30 for 30”
4 Rounds Each: 30 seconds on, 30 seconds off
Rope Climbs
Bike for Calories
Strict Pull-ups
Hollow Rocks
Hand Release Push-ups

Meme of the Week:

“Gluteus Maximus”
For Time:
2000/1800 Meter Row
200 Double Unders
200 Meter Walking Lunge

Nutrition of the Week:
Let’s talk about scale weight.

First, the number on the scale is just one data point we can use to track progress. Some clients find it triggering and I get that. Other ways to track progress are how clothes are fitting, measurements, PRs in the gym, how you feel. Your weight day to day is not important. We are looking for overall trends over time.

Factors that go into the number between your toes:

Meal timing and food in the gut. If you are later in the day and you are still digesting, that can show up on the scale.

Sodium. If you had more sodium (it hides in things like salsa, salad dressing, deli meat) you will likely retain some water and it will show up on the scale. It will settle out after a few days of good hydration.

Alcohol. Initially after a night of drinking, the morning after you may see weight go down. It will likely then increase the next day and it will take a few days for weight to normalize. Don’t freak out, just stay hydrated and consistent. This is also why I recommend limiting or eliminating alcohol during a fat loss cycle-not worth the emotional rollercoaster lol.

Stress. If you are really stressed out and/or not sleeping well it can show up on the scale. It has to do with the body protecting itself against that stress-it will hang onto weight.

Inflammation. If you hit a hard workout the day before and you are feeling some muscle soreness, that can also increase the weight you see on the scale.

Reminders: to lose weight you need to be in a targeted and sustained calorie deficit. To gain weight, you need to be in a consistent calorie surplus. it is IMPOSSIBLE to gain 4 lbs of FAT overnight. It’s likely one of the factors above.