CrossFit Tri-Cities

Nutrition Workshop:

You’ve just finished your first week of food journals and are immersed in getting everything down for your second.  We want to take this workshop time to really focus on the questions, trends, and the good things we saw from the week 1 food journals.  Bring your questions, discoveries, and a notepad to the first meeting!  While these workshops are not required to complete this year’s challenge, we HIGHLY encourage everyone participating to attend them!  Here’s the outline for today’s workshop:

• Week 1 Food Journal Trends (and how to address them)
• Pre and post-workout nutrition
• Elaborate more on the Paleo Nutrition Concepts (what’s going on in your body and what to expect)
• A question and answer session based on your experience so far!  Bring your questions, and we will answer them!

This workshop is going to be a great place to share ideas and learn a little bit more about the healthy and sustainable lifestyle you’re now all immersed in!

We will be holding these at 10am and 8pm today!

FOOD JOURNALS:

Deadline for Week 2 is this Wednesday, May 18th.  The days to submit should be Monday, May 9th, through Sunday, May 15th.  Remember to be as specific as you can with how you record your daily intake!  Weigh and measure especially for these first 2 weeks!  Also, write down notes on how you’re feeling, what you feel you need to improve on, and any questions you may have on these.

STRENGTH/SKILL

Back Squat:

5-3-1+

CONDITIONING

3 Rounds:

-400m Run

-12 Curtis P’s (35/20 DB)

Click here to reserve your spot in any of our classes!

Olympic Weightlifting Class Tonight at 6pm!

Free Intro to CrossFit tomorrow at 10am!

Today is the first of our LBFBPB Challenge Friday workouts designed to help everyone prepare for the final event on June 11th!  All LBFBPB Challenge participants are welcome to attend these Friday workouts!

Also, if you have not yet paid your LBFBPB Entry fee you must do so no later than tomorrow to still be eligible to compete!  Don’t miss out!  Tomorrow is also the last day to take your before photos.  Don’t let one of these simple things disqualify you from participation!

CONDITIONING:

This is a 3 part workout designed to work on baseline capacity for the movements needed to complete “Murph”.  Each week will progress in volume and intensity, with an emphasis on movement standards.

Part A:

10 x 100m Sprints, on the minute.

-Complete ten 100m sprints on the minute.

-Use the remainder of each minute after the 100m sprint as rest.

Part B:

Complete 1 minute of each movement for Max Reps, with a 30 second rest in between each movement:

-Pullups

-Pushups

-Situps

-Squats

Part C:

Take the reps of each movement in Part B and complete, in order, for time.

Click here to reserve your spot in any of our classes!

Steph PR's her Jerk at #145! Awesome work!

Meal of the Day:  theFoodee.com

We’d like to thank Megan Debora with providing this tasty recipe for you guys to try out!  If you’re looking for an alternative to oatmeal, Megan tweaked a cauliflower mashed potatoes recipe into a tasty breakfast meal!  Great discovery Megan!  If anyone else finds something out there that you’d like to share, send it on over to us, with a picture, and we will post it up!

Cauliflower's better tasting cousin: No-Oat Oatmeal!

STRENGTH/SKILL

Deadlift:

5-5-5+

CONDITIONING

-30 Manmaker’s for time #35/#25

Click here to reserve your spot in any of our classes!

Olympic Weightlifting Class tonight at 6pm!