Monday, November 18th, 2013
Fitness Elevated 2013 is this weekend (Friday and Saturday). We have several athletes competing in the event and won’t be holding any classes on Saturday morning. Come out instead and watch your friends throwdown. If you are interested in volunteering to help at the event, you can sign up here.
Yoga is Wednesday night @ 7:15pm.
Olympic lifting on Thursday will be held at 9am and 6:15pm only. Other times will be a regular group CrossFit WOD.
Fat Loss Challenge – Week 2:
Last week at the nutrition class I referenced this article; “World Renowned Heart Surgeon Speaks Out On What Really Causes Heart Disease.” While it doesn’t specifically address fat loss, it’s relevant and interesting. While a lot of folks have been spreading this same message in the broader “paleo-esque” world for several years now, it’s great to see someone like Dr. Lundell help “right the wrong.”
A) EMOM for 6 min, between 1-5 strict pull ups
Wide grip assisted pull ups @ 3011 tempo; 5, 5, 5; rest 2 min
B) Push press – build to a tough “touch and go” set of 8 (2-3 sets)
5 rounds for total time:
8 “tng” push press
6 burpee jump over the box
Row 10 Cals
rest 2 min
-record weight used for push press and total time