SATURDAY

So, some of the classes have been getting full and it can have a negative affect on your workout if there are too many people.  We have decided to go to required class sign ups to ensure you get the best training experience possible.  All of the members will be emailed a password that you can use to log into the calender and sign up for class.  If you have a punch card you will not be emailed a password and you need to write your name on the paper that is sitting on the front desk so that we can send you a password.  Once you get your password just go to this website and click on schedule, from here you can select the class you want to attend by clicking on it.  Once everyone gets their password please start signing up for the class you want to attend so we can see if there are any bugs to work out of the system.  The class sign up requirement won’t become mandatory for another week.

Kristin takes planks to a whole new level.

Workout of the Day
For Time:
-1000m Row
-80 Squats
-60 Sit Ups
-40 Push Ups
-20 Pull Ups
-500m Row
-40 Squats
-30 Sit Ups
-20 Push Ups
-10 Pull Ups

FRIDAY

Beat the Streets is approaching!  Everyone consider joining in on the fun!  Check the events section to learn more!  You don’t have to be a CrossFitter to join in so tell all your friends.  It’s for a great cause!

“3 Laps!!”

Workout of the Day
Planks 3-3-3

Then

For Time:
10-20-30-40
-KB Swings
-Sit Ups
-Back Extensions
-Double Unders
-200m run ( Add an extra lap per set…ex. 200m-400m-600m-800m)

THURSDAY

With Cinco De Mayo right around the corner, I’m sure a lot of you will be tempted to try out some chips and salsa. WE’RE HERE TO SAVE THE DAY!  We can still enjoy the night with a simple twist in ingredients.  Check it out:

Plantain Chips and Guacamole

3 ripe plantains (they are ripe when they look really beat up, black, and nasty)

1/4 cup coconut oil

4 avocados

juice from 1/2 a lime

garlic powder and black pepper to taste

Leave the peel on the plantain and cut off the ends.  Still with the peel on slice the plantain as thin as possible lengthwise.  Leaving the peel on while slicing will help prevent smashing the plantain.  After the plantain is sliced, carefully remove the peel and place the sliced plantains into a skillet of hot coconut oil. Fry for about 2 minutes on each side, using tongs to flip, and being careful not to burn.  Mash the avocados with the lime juice, garlic powder, and black pepper and serve with the plantain chips.

MMMMMMMM good.

Workout of the Day

Bench Press 5-5-5

Then

4 Rounds for Time:

-20 Pull Ups
-25m Walking Lunges
-10 Burpees
-25m Walking Lunges

WEDNESDAY

Just a heads up to the Softball team, we have 2 games this Sunday at 1 and 3 o’clock.  We need a head count of who can make it!  Let us know ASAP! 

Tiger Blood Everywhere.

Workout of the Day

Overhead Squat 5-5-5

Then

21-15-9
-Squat Snatch (95/65)
- Hand Release Push Ups

TUESDAY

For those of you who worked out today, you noticed that the weather is heating up quick.  Over the summer we will be doing a lot of running which means it’s important to drink water every second you get!  The rule of thumb on water consumption is half your body weight in ounces of water a day.  If you feel thirsty, it means it’s to late.  That is your body’s way of saying its dehydrated.  For the alcohol drinkers in the gym, 4 glasses of water is needed for every beverage to ensure you are properly hydrated.  It can take up to 7 days to recover from a weekend of drinks.  Do not count your morning pot of coffee as part of your water consumption.  So grab a tall glass of water while you look over tomorrow’s W.O.D .

Ron always keeps it fresh.

Workout of the Day

Press 5-5-5

Then

500m Row Sprint
————————————

2 Minutes- Max Dips

1 Minute Rest

2 Minutes- Max Slam Balls

1 Minute Rest

2 Minutes- Box Jumps

1 Minute Rest

2 Minutes- Double Unders
————————————
500m Row Sprint

MONDAY

A lot of members in the gym are getting on track with their diets and it is making a huge impact in their training!  To those of you staying strong with the diet, keep it up!  To the others who are considering Paleo, there is no time like the present.  A good way to jump start your diet is to clean out your pantry.  You can give the non-paleo food to a friend or donate it to a shelter, either way, get it out of the house.  Next, sit down and make your shopping list (we can help you with this).  Remembering to keep a good variety of spices is important.  This will allow you to experiment more and keep it interesting.  Once you have started the diet, go at least 4 weeks without a cheat meal.  This will allow your body to rid itself of the addiction to carbs and sugar.  Check out the meal of the day and keep trying new foods!  It will keep you on track longer…and last but not least, NUTRITION LOGS!!!!!!

Someone call 911.

Workout of the Day
Back Squat 5-5-5

Then

For Time:
400m Run
-25 Pull Ups
-25 Squats
1 Mile Run
-25 Pull Ups
-25 Squats
400m Run

SATURDAY

We have been looking through the nutrition logs and it seems a few of you are eating a lot of fruit.  Although fruit is healthy for us, we should remember that everything should be done in moderation.  Fruit has a lot of sugar in it which causes insulin spikes.  Fruit should be limited to 1-2 servings a day and preferably consumed in the earlier hours of the day.  If you find yourself needing a midnight snack, try vegetables instead.  Spiking your sugar before bed is never a good idea and can mess with your sleep cycle.

HaHa. Thanks Mel.

Workout of the Day

For Time:
-500 Meter Row
-50 Thrusters (75/55)
-50 Double Unders
-50 Push Ups
-50 Slam Balls
-500m row