WEDNESDAY

Today is day 1 of the nutrition challenge.  You will need to log EVERYTHING you eat!  An example of a good nutrition log is:

2/1/2012-Day 1

Breakfast- 8am                
-2 Eggs ( PROTEIN)
-.5 tbs olive oil
-1/2 small avocado (FAT)
- 1 medium apple or banana (CARB)
Snack 10am
- 1 ounce almonds
Lunch- 12:30pm
-Roughly 4 ounce Chicken Breast
-1 Cup Broccoli
-1 Cup Carrots
-1 tbs olive oil (for cooked veggies)
Pre Workout Snack-3:00pm- Exclude if weight loss is your goal
-2 Boiled eggs (Fat /Protein- no carbs)
Post Workout-5:00PM- Exclude if weight loss is your goal
-4 ounces Rotisserie Chicken
-1 Small Sweet potato
Dinner 8:00pm
4 ounce pork tenderloin
-2 Cups sauteed mushrooms and spinach
-1 Tbs coconut oil (cooked veggies in)

*All meals need a fat/protein/carb source.  If weight loss is your goal you do not need a pre/post workout snack; However, you can have a snack between lunch and dinner. Fix a small portion.  Eat until satisfied then wait to get hungry and eat again.  YOU WILL BE HUNGRY and you will probably be irritable.  It is ok to eat, but it is not ok to be mean .  Limit nuts to 1-2 ounces daily.  If your body fat percentage is low, 1-4 ounces daily is ok.  Keep fruit under 3 servings daily and do not include them in dinner.  When you want to add the next day to your log just hit post reply.  If you wish to comment on a member’s log, hit fast reply.  If you have any questions at all, post to comments!

Will’s butt is hungry for more back squats!

Workout of the Day
For all of you doing the challenge, this is your fitness test!!!!! Show Up!!!!

“Fran”
21-15-9
-Thrusters (95/65)
-Pull Ups

The remainder of the class will be used to take your day 1 measurements/weight/pictures.

TUESDAY

The challenge starts Wednesday, so ask yourself the following questions:

1. Do I have a buddy?
2. Have I registered for Nutrition logs?
3. Is my pantry ready?
4. Am I really going to commit?

Tomorrow there will be further instructions on what you should do for the challenge, including before and after pictures, nutrition log lay out, and the fitness test workout “Fran” (Make sure you don’t miss it).

The 6AM class says hello!

Workout of the Day
Bench Press 3x5

Then

7 Rounds for time:
-10 KB Swings (53/44)
-5 Burpees
-10 Toes to Bar

MONDAY

Happy Monday EVERYBODY!!

Let there be light!

Workout of the Day
Back Squat 3x5

Then

Max Push Ups

Then

Death by Clean & Jerk (135/95)

SATURDAY

If you would like to order a hoody, please bring in $50 cash and write your name and size on the piece of paper located on the desk.  The hoodies will be grey American Apparel Zip ups.  Here is a rough draft of the logo design.  We have to place a minimum order of 24 hoodies, so let us know ASAP!

The color pattern is subject to change to fit best with the grey hoody.

Workout of the Day
*Bring a towel if you love chalk
“MURPH”
*Bring a towel if you love chalk
For Time:
1 MILE RUN
-100 Pull Ups
-200 Push Ups
-300 Squats
1 MILE RUN
*Bring a towel if you love chalk
*Bring a towel if you love chalk
*Bring a towel if you love chalk

FRIDAY

Don’t forget to register for the Race for the Cure!  It’s Bethany’s first official 5k!  You can register for the Geaux CrossFit team by clicking here.  Our goal is to raise $1,000.  The money we raise will help fund research to end breast cancer!  The race is March 10, 2012 and will be held on LSU’s campus!

Last years group for the race!

Workout of the Day
Front Squat 3x3

Then

4 Rounds for Time:
-10 Pull Ups
-20 Jumping Lunges
-30 Double Unders
-10 Push Ups

THURSDAY

For those of you looking for an easy lay out for paleo meals, Bethany has printed a few sample packets out that have a week long meal plan that includes a grocery list and also directions to make the meals.  If this appeals to you, check out the print outs on the desk.  She will put together an email list and send the packets to those of you who are interested!  Post to comments with your email if you want in!

Everyone loves the hollow body holds .

Workout of the Day
Bench Press 3x3

Then

2 Rounds
-12 Push Press (95/65)
-20 Squats
-12 Push Press
-20 Burpees

*115 for advanced athletes

WEDNESDAY

When you look in the chalk bucket and see a brand new block of chalk, please resist the urge to crumble it in your hand.  Simply grab the block, GENTLY rub it across your palm a few times and you are good to go.  The chalk is meant to stay in the bucket so please don’t break off a piece and bring it to your workout area. 

Looking good Jeff!

Workout of the Day
Hollow Body Holds

Then

For Time:
-3 Power Cleans (135/85)
-10 Box Jumps- 24”
-6 Power Cleans
-10 Box Jumps
-9 Power Cleans
-10 Box Jumps

* hands cannot leave bar.  If you let go of the bar, you start back at 1 (of that set).