Weekend Preparation


It’s the weekend before we start our 8 week challenge so preparation is key! If you are new to meal prepping, now is a good time to sit down and plan out your week. Once you know what you’re going to prepare, make a shopping list and get all of your groceries.

Make sure you have adequate containers for your meals. When you’re a beginner, it’s best to go ahead and have your meals portioned out and ready to go. The week will more than likely get hectic and being unprepared on top of the typical weekly stress will be the number one reason for mess ups.

On Sunday, first thing in the morning, we suggest weighing yourself. Do this after you’ve gone to the bathroom and preferably in your birthday suit (AKA NAKED). If you want to wear clothes, that’s fine. You’ll need to wear the same thing at every weigh in for the most accurate results.

You will also stick with the same scale. A lot of you use our scale, but honestly it’s not the most reliable. We suggest heading over to Walmart and buying a digital scale. They cost roughly $20.

The last thing we suggest is a before picture. I know some of you are hesitant to do this but it’s for you! If you want to share at the end, awesome! If not, you’ll be so happy to have that photo for yourself. It will be a representation of the old you compared to your new, more evolved self!

Again, we are PUMPED to go on this journey with all of you. Having the accountability of the gym will help you stay on track! It truly helped me last October when Coach El and I did a 3 month challenge.

This process also opens the door for discussion! Let’s keep the conversation buzzing around the gym. Share your successes, failures, and keep your mind open to taking each other’s advice. This is a great opportunity to connect with your community and meet new people.

We will be making a list of people in the gym that can help as moderators. These are people who are already well rehearsed on this process but are also participating with us! We’ll talk about this later in the week.

If you have any questions, Direct them to the following points of contact:

Beginners: https://groupme.com/join_group/51821047/3sL4NHA2

Intermediate: theblountman@gmail.com

Advanced: amber.geauxcrossfit@gmail.com

Workout of the Day

“Modified First Cut”

CFG First Workout:

4 Rounds:

400m Run

3 Rope Climbs (Adv - Legless)

7 Snatches (155/ 110) (Full Rom)


5-9 Strict Close Grip Chin Ups

Squat Cleans or Power Snatches can be substituted. Only seasoned athletes with technical form should perform full snatches.