WOD

“Open WOD 23.3”
6 Minute Clock:
5 Wall Walks
50 Double Unders
15 Snatches (95/65)
5 Wall Walks
50 Double Unders
12 Snatches (135/95)

If completed before the 6-minute time
cap, add 3 minutes to the time cap and
complete:
20 Strict Handstand Push-ups
50 Double Unders
9 Snatches (185/125)

If completed before the 9-minute time
cap, add 3 minutes to the time cap and
complete:
20 Strict Handstand Push-ups
50 Double Unders
6 Snatches (225/155)

OR

“Spring Training”
12 Minute AMRAP:
6 Cleans (155/105)
12 Push-ups
18/16 Calorie Row

Quote of the Week:
“The doctors of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.” – Thomas Edison

Box Brief:
Let’s get ready for summer with another 10-week Habitap Challenge, starting March 20th. 

For those that don’t know.. We (Chad & Monica) started an online company called Habitap, back in 2019. 

Our goal of creating this online health and wellness challenge was to help people build healthy eating and lifestyle habits for long term success. 

Through this online 10-week challenge, you will be motivated, educated, and inspired to live a healthier, happier life. 

Join us on March 20th as we all build better nutrition and wellness habits that put healthy living on autopilot. 

Click here to learn more!

“Open WOD 23.3”
6 Minute Clock:
5 Wall Walks
50 Double Unders
15 Snatches (95/65)
5 Wall Walks
50 Double Unders
12 Snatches (135/95)

If completed before the 6-minute time
cap, add 3 minutes to the time cap and
complete:
20 Strict Handstand Push-ups
50 Double Unders
9 Snatches (185/125)

If completed before the 9-minute time
cap, add 3 minutes to the time cap and
complete:
20 Strict Handstand Push-ups
50 Double Unders
6 Snatches (225/155)

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

-OR-

“Final Countdown”
20 Minute AMRAP:
20 Sit-ups
15/12 Calorie Row
15 Kettlebell Swings (53/36)
200 Meter Run

Meme of the Week:

“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: