MONDAY

For those of you who are reading this now (Saturday), I just wanted to let you know that the CrossFit Games are going on right now.  You can check them out on ESPN3.  Take a look to see what some of the top athletes in the world are doing to compete for a total purse of 1 MILLION DOLLARS.

Couldn’t help myself, had to repost this picture.

Workout of the Day
Max Pushups in 2 Minutes

Then

For Time:
-1000m Row
-50 Slam Balls
-50 Pull Ups

SATURDAY

A few people in the gym have asked what’s the best way to eat paleo if weight loss is your primary goal.  I would suggest eating smaller meals every 3-4 hours.  Make sure they are balanced with a protein, carb, and fat source.  You want to keep your nuts and fruits to about 1-2 servings and you want to have this balanced in your meals.  Less snacks, more meals.  Make sense?  Do not eat fruit after 3 PM and keep your servings of nuts to 1-2 ounces.  Also skip out on post work out meals, but make sure to eat at least 90 minutes after your workout.  This will allow your body to tap into your body fat storage.  If you have any questions, post to comments.

“Who left their flesh on the black box of doom?  THIS GUY!”

Workout of the Day

“Cindy” with a twist

20 Minute AMRAP

-5 Pull Ups
-10 Push Ups
-15 Squats

**3 Burpees every minute

FRIDAY

On August 20th we will be heading back to Yoga Bliss for another amazing class.  If you haven’t tried it out yet, here is your chance!  Yoga will help you finally get the front squat, over head squat, and other movements most struggle with down pat. We will be doing it at 4 at the Highland location.  The super flexible Kristin Demarco will be our instructor.  Go ahead and mark your calendars!  Lets have a great turnout like last time!

Working hard!

Workout of the Day

Shoulder Press 5-5-5

Then

15 Minute AMRAP
-10 Power Snatch (95/65)
-10 Box Jumps

THURSDAY

Just a heads up to all the runners in the gym:  Sunday, July 31, at 5 PM ( City Park by the Tennis Courts) , Claim Your Journey will be hosting Newton for a running clinic. This clinic will be an opportunity for the community to come together and learn everything about natural running form. Since so many people have been altering their natural gait over the years by using high heeled shoes and a heel-to-toe walking stride for running, there are lots of common misconceptions that need to be cleared up before someone begins the transition back to natural running form. Newton will be there to provide the education about why and how to make this transition and they will keep it on a discussion type level so everyone can have their questions answered.  After the discussion there will be a demo set of shoes for people to try on and do drills and form work.

If you have questions, post to comments or visit claimyourjourney.com

Beth from Lululemon drops in to sweat!

Workout of the Day
Planks 3-3-3

Then

Partner Relay-  Teams of 2

First to complete 6- 500 Meter Row Sprints Wins. 1 Partner Rows while other rest- Switch.

WEDNESDAY

I’ve recently noticed I get headaches when I eat meat and this really puzzled me.  After a lot of online Paleo research I found that meat with high levels of sodium nitrate can cause headaches.  This is usually your more processed foods ( It was my bacon!).  Since having particular cheat meals, I have also noticed that soy and other food additives cause sharp pains in my stomach.  All in all it makes the cheats not worth it.  Have any of you noticed food sensitivities post challenge or during?  Getting drunk fast doesn’t count! .

Hell Yeah Greg.

Workout of the Day
Back Squat 5-5-5

Then

3 Rounds for Time:
-20 Ring Rows
-40 Hand Release Push Ups
-40 Squats

TUESDAY

Certain classes are starting to fill out pretty early.  Make sure you are signing up for the classes and canceling if you cannot make it.  No more then 10 people can work out in the class unless we have said otherwise.  Let’s make this a smooth operation guys .  If you have any questions or concerns, please post to comments.  Let’s have an awesome week!  So far Monday has been great!

The Lululemon girls dropped in to move some weight around!

Workout of the Day
Bench Press 5-5-5

Then

“Grace”

For Time:
-30 Clean and Jerks (135/95)

MONDAY

Everyone wish Catherine Cambre Happy Birthday!  Everyone bust your butt in this workout so she has to push it that much harder (we all know she she hates losing )!

Don’t forget to register for Fight Gone bad and get the donations rolling!

Box Jumps- 1 Jeremy-0.  Brian cleaned you up good.

Workout of the Day
Dead Lift- 1 Heavy set of 5 Reps

Then

For Time:
-30 Shoulder Press (45/35)
-30 Box Jumps
-30 Front Squats (45/35)
-30 Pull Ups
-30 Back Squats (45/35)
-30 Double Unders
-30 Push Press (45/35)