MONDAY

On November 19, Ragin’ CrossFit will be hosting their first annual Ragin’ CrossFit Games.  The competition will be from 8AM to 6PM.  Competitiors will duke it out in 3 workouts.  The top 50% advance to final event.  There are four divisions- RX Male, RX Female, Scale Male, Scale Female.  Entry fee will be $50 and spectators are invited to watch for free!  Only 40 spots are available for men and women so register fast!  To sign up for the event, you must do so in person at Ragin’ CrossFit.  They are located at 815 cajundome Blvd. in Lafayette.  For more information, you can contact Jeremy Hohle @ 337-739-0442 or email their box for further details.

Mind boggling.

Workout of the Day
Bench Press 5-5-5

Then

21-15-9
-Back Squat (135/95)
-KB Swings (53/44)

SATURDAY

How do you cheat (on your diet of course)?  Do you add a slice of cheese to your vegetables or do you poor chocolate and sprinkles on everything in sight?  Post to comments and be honest!

Whit handling weight!

Workout of the Day
Mile Run for time

Then

30-20-10
-Pull Ups
-Burpees

FRIDAY

The cold weather is finally here which means you need to be prepared!  We will still be running in WOD’s so make sure you have the appropriate gear!  When you leave the gym you are most likely wet with sweat.  We don’t want you driving home half frozen so bring something to throw on after!  For all of you who hate running in the cold, myself included, it’s time to embrace the suck .

Getting strong!

Workout of the Day
Shoulder Press 3-3-3

Then

2k Row

THURSDAY

For all you business owners and managers, here is your chance to strut your stuff in a challenge.  The Baton Rouge Business Report will rank you amongst your peers on your fitness level (Baton Rouge area only).  Registration is open today and closes November 18.  Let us know if you register!  Click here to register.

WTH happened Mrs. Carol?!

Workout of the Day

3 Rounds For Time:
-30 Double Unders
-10 Clean and Jerks(135/95)
-400 Meter Run

WEDNESDAY

We all talk a lot about nutrition in the gym and it got me wondering…How many of you are registered for the January seminar with Whole 9?  I urge all of you to attend.  It’s a great opportunity to learn about paleo and have all your questions answered.  Post to comments if you have registered or plan on doing so!

We do the perfect stretch while grocery shopping.

Workout of the Day
Front Squat 3-3-3

Then

5-10-15-10-5
-Push Press (115/85)
-Pull Ups

TUESDAY

The Livestrong website offers a great program to help dial in your nutrition.  It gives a break down of your daily nutrition, tracks water consumption, weight loss, and is really easy to use.  You can use the My Plate tool to ensure that each meal is broken down into 40% protein, 30% carbs, 30% fat.  Melody strong armed me into trying it and so far, I am loving it.  So, thanks melody .  I (Amber) had no clue I was significantly short changing myself on protein intake.  Protein matters when you are trying to go beast mode!  Hope this helps out!

I don’t even know what to say.

Workout of the Day
Bench Press 3-3-3

Then

8 Rounds
-200 Meter Run
-10 KB Swings (53/44)
-15 Push Ups

MONDAY

The holidays are quickly approaching which means Johnny and I are preparing to hear 1,000 excuses for declining diet and performance.  During the holidays, it never fails that people start slacking on working out and eating junk.  Why work hard all year just to throw it all away during a 3 month span?  The thought of it is ridiculous.  So, just to give you a heads up, we will call you out if you start falling into these bad habits.  We are your friends, but most importantly we are your trainers.  Keep working out, make healthy decisions, and maybe your New Years resolution can be something other then “getting back into shape”.

“Excuses are tools of the incompetent used to build monuments to nothing. For those who specialize in them shall never be good at anything else.”

Melody’s shadow during the WOD.

Workout of the Day
Back Squat 3-3-3

Then

“The Chief”

Max rounds in 3 minutes of:
-3 Power cleans (135/95)
-6 Push-ups
-9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.