Coach’s Tip: Both the strength and metcon are repeats from Wednesday, January 20th 2016. The barbell weight you choose will make or break you for this workout. Pick something you can do in sets of five (at least) for the first round because the second set of 15 will feel MUCH heavier. The box and the row should be quick but steady, not a sprint. Use them as times to collect your breath and stabilize the heart rate so you can get after the bar!
NEW YEAR NUTRITION CHALLENGE:
KICK OFF THIS THURSDAY 8:30PM!
We already have around 30 people signed up…. but the more the merrier! To start the New Year right, we are offering a nutrition challenge unlike any we have done before! Yes there will be food rules, but this is not a “30 Day Paleo Challenge”. This is 5 weeks to a new you… but you won’t be alone. Although sign ups will be individual, we will create teams for greater accountability. There will be some rules, but more importantly, you will be coached on developing the mindset that will transform and ingrain these guidelines into habit and lifestyle. “Eating clean” is one of the least restrictive and most effective pathways to better health. You’ll learn how identify and eliminate processed foods that may be wreaking havoc on your body, and how to replace them with foods that will make you stronger, leaner, and overall better. Most importantly, you will be coached to adopt the mindset that will make this outlook your lifestyle, setting you up for success in the new year and beyond. This Challenge will be led by coach Brittany and will last 5 weeks. This challenge is for those who are willing and dedicated to making a change. The cost is $100 and includes the following: Kick Off Meeting Thursday January 5th at 8:30PM.InBody body composition analysis at the beginning and end of challenge, providing weight and % body fat analysis. The value and accuracy of this, similar to a BodPod, would be $50 PER use. So the $100 would cover the analytics alone!(InBody Body composition analyzer is a tool we secured for the New Year clean eating challenge. See the InBody analysis below for an example of the information you will get:Teams will be set up to increase accountability. Each week Teams will accrue points based on following food criteria, working out and weekly bonus challenges. There will be a can and can not eat list as this is a time to reset the body and clean out the sludge from the holidays. And instill healthy eating habits that can be pulled through all year long. This challenge is for those that are looking for fat loss, muscle gain and increased performance and just overall enhanced nutrition. Winning team gets a 45-min one on one goal setting and personalized nutrition plan. Health-supportive dietary recommendations, as well as coaching and support to keep you on trackWe will post more information about the challenge over the next week. Space in this challenge will be limited and sign ups are live now. CLICK HERE to hold your spot!
The Challenge officially begins January 9th and ends on Sunday, February 12th.
There will be a Mid-Challenge group meeting and potluck on January 22nd.
We will set up a Private Facebook page to post recipes, challenges, successes etc.
Take 15 minutes to find a heavy load with this complex 1 Power Snatch + 2 Hanging Power Snatch(continue to build up in weight, but not necessarily looking for a one rep max!)
30 Cals (on the rower)15 Hanging Power Snatch 25 Burpee Box Jumps15 Hanging Power Snatch 30 Cals (on the Rower -For Time- 14 MINUTE TIME CAP Fitness: 95/65 (14/10)RX and RX+: 135/95 (24/20)
Coach John helps one of his Barbell Club graduates, Melissa G., push through squat cleans!