20 - 15 - 10
 

Slam Ball

Walking Lunge

Overhead Squat

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Sit-up fun!!

** Get your CrossFit Canton beanies, or toboggans if your from the South, at the gym!  Be the envy of all of your friends with your stylish black or pink beanie!  Supplies are limited so act now!  Only $15.00! 

Ok that's as salesy as I can get :)  But they are pretty cool and I only have 10 now.  T-shirts are coming soon, maybe this week.  They run $20

5 rounds for time of: 

10 wall balls

10 kettlebell swings

10 box jumps

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We miss you in class Jess!  Get better soon!

3 rounds for time of:

200m Sprint

10 Burpees

20 Sit-ups

20 Back Extensions

30 Squats

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As Matt is upside-down he's probably thinking, why the heck do I enjoy this stuff?

Nutrition

Over the course of my career in the fitness industry I have dabbled in a number of nutrition philosophies for myself and for my clients.  I started my career focusing most of my efforts on nutrition plans that body builders use, high protein low carb and low fat.  Over time I've looked for diets that not only helped with losing weight and toning but would also provide performance gains. 

 All in all, I've found, most diets are effective in producing results but they can be overwhelming to begin for most people because they require a massive shift in there lifestyle, major planning, and serious motivation.  Such a major and sudden shift can lead to quick burn out.  So over time I've started my clients with 5 changes that will get them moving in the right direction and setup to move to a more strict nutrition plan sometime there after.  Here are the 5 changes.

1.  Drink 1 gallon of water everyday.  Water is in every cell of your body and aids in every function of your body so this is why I put it as #1.  Keep a gallon or half gallon jug of water with you all day.  Fill it the night before or in the morning and see where you end up at the end of the day.  Soda, coffee, and tea do not count toward your daily water needs.

2.  Eat every 2.5 to 3 hours.  Eating frequently boost your metabolism which helps to burn off more calories.  I know, wierd.  But eating more often will help you lose wieght.  Eating every 3 hours will also help to fend off overeating (binge eating) and sugar cravings.

3.  Each a lean protein source with every meal.  This is an add-on to the above change and equally as important.  When you CrossFit you train hard!  You need to be able to repair the torn muscle that you've just broken down.  You will be building stronger and more dense muscles which will help to create a higher metabolism.  Without protein in your diet you will not continue to see results in your training.

4.  Sleep!!!  You need at least 7 hours of sleep to be able to repair your body.  While you sleep your body produces its highest levels of human growth hormone which in instrumental in repair and growth.  In addition, with quality sleep you will be able to push yourself harder in the gym which means faster times, more weight, and better recovery.  Good stuff!

5,  No carbs after 6 pm.  Now this one goes outside of the Zone Diet's recommendation but if your goal is to tone then this a good way to see some more definition.  Most American eat their largest meal late at night and typically it is carb and starch heavy.  For most of us who live a typical American life, work during the day, our metabolism drops off significantly after 6pm.  This is when we load ourselves full of carbs and starches which make us tired and then we go to sleep and our metabolism drop even further.  All the while, these carbs and starches find a happy home stuck to our butts, thighs, and stomachs converted now as fat.  This change by itself can help to lose a bunch of weight.

If you look through this changes you'll find that everyone is contrary to the typical American lifestyle.  These are changes that will require you to do things that the majority of other people do not.  I chose these changes because they are lifestyle changes but don't require you to have to consume yourself with every last detail of dieting.  These are mearly a beginning and a way to move to a lifestyle that promotes fitness, and longevity.

Rest Day

Take today off or perform light activity of your choice.

CrossFit brings out your best facial expressions!

Run 5k

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Everyone still able to smile after another tough one!

**REMINDER**

There is no class today due to the Frogtown Trail Challenge.  Wish us luck and see you all next week!

3 - 2 - 1 - 1 - 1 - 1 reps:

Overhead Squat

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Everybody hammering out box jumps!  Th

AMRAP in 20 minutes:

5 Med Ball Cleans

10 Pistols

15 Double Unders

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Air Kenan always working hard!  Look at the vertical!