- Our Annual Christmas Party is Monday December 18th at 5 pm. To find out all the info CLICK HERE
- We will also be doing our Annual Sub for Santa this year! We will give you guys details as soon as we know!
- Thursday is Bring a Friend Day!!
- Make sure you fill out and bring back the questionnaire!
- It’s a new month, means new goals on the goal board!
Holiday season is here. Some of you might be guaranteed to pack on a few pounds if you have friends. If you don’t have friends, then you’ll just be at home and stick to your usual diet, which….isn’t all bad. But then you have this thing called family that will do the same sort of damage to you. So, the point of this post is that we are set in a trap and can be sucked into negating our hard work if we are not careful. I simply suggest be mindful of the choices you make. Here are a few easy steps:
1. Don’t drink your calories…..avoid the sugar, soda (yes diet is still soda and it will still result in risen insulin levels and force your body to respond the same way it would WITH sugar……see calories aren’t just calories….funny how that works.)juices, and alcohol. Yes people, drink less poison. This will help have more freedom in your food choices. This does not interest many of you, as this is your favorite way to party, thats ok!
2. If #1 doesn’t appeal to you, this one is for you. Stick to protein. At a party, eat all the meat and dairy. Avoid the carbs of bread, chips, desserts, sandwiches and pastas and give yourself more freedom on drinking some of your carbs.
3. Fill up on the veggies. If you see dip, avoid it but indulge on the real food you see. Along with eating helpful servings of meat, this can be your biggest ally in avoiding the sweets.
4. Eat a healthy meal before you go! Be prepared, train hard and eat a healthy meal before you go. It will leave you more satiated and less likely to fall short of achieving one of the above steps.
5. The last thing I’ll suggest is…..keep training. Do what you can when you can when it comes to gym time. Remember the hardest part about CrossFit is showing up, we help you with the rest. Make time in your schedule….if you follow these steps….come January 1 when everyone is trying to “get right” you’ll simply be on course to “stay right”.
Today is all about gymnastics. Can you hold on? Do you need to break into smaller sets with shorter rest? What’s the best route for you? Hopefully you know with these movements what is going to be best for you. Like we always say, don’t be afraid to push the pace and try something new. Have some fun!
24 abmat situps
B. Gymnastic strength
max HS hold (drop if at 2:00)
max kipping ring dip (15+)
*rest 2-3 min btwn sets