You have been asking for it and we are going to deliver. We are going to run another NUTRITION CHALLENGE and we are coupling it with the BOD POD!
First the Challenge, this will be unlike the other 30 day paleo challenges we have done in the past. We will call this one an Elimination Challenge. Our goal will be to provide support and knowledge to help you determine what foods are good for you and what foods cause irritation, fatigue, bad squats, weak strict presses. Coach Jamie (who has her masters in nutrition) will be running this challenge. If you sign up you get to attend the pre challenge meeting on Saturday October 4th at noon, you will be put on an email list to stay well informed throughout the challenge, a facebook support group and Jamie’s cooking demo (will take place sometime in Nov/Dec.).
The Bod Pod will give you a ton of feedback related to body mass, weight, muscle mass and body fat. To see a full list of the results you will get Click HERE. This is one of the most accurate ways to measure these data points and has been used at other CF’s and gyms around the area for sometime. If you want to dive into any more information check out Be Fit Test.
We will do a Bod Pod pre test at CFH on Friday, October 3rd between 3 pm and 6 pm. Pick a 15 min. time slot at the gym when you sign up!
We will do a post test at CFH on Friday, January 9th between 3 pm and 6 pm. Pick a 15 min. time slot at the gym when you sign up!
The Bod Pod is not cheap and we have to pay for everyone who gets tested. On your own it could cost up to $75 per test ($150 for two tests). So here is what we are going to offer to our members here at CFH.
$100 to get a pre and post BodPod Tes
t$140 to get a pre and post BodPod Test and be a part of the Elimination Challenge
$50 If you want to be a part of elimination challenge (with no bodpod test)
A few more notes about the Bod Pod- Prior to testing, clients should not work-out 2 hours prior, eat/drink 1 hour prior to testing. It is a volume test, so we want you going in as small as possible. Attire is Spandex/Under Armour type compression clothing. Swim cap will be provided.
FOR MORE INFO ON TEST PREP CLICK HERE
WE WILL HAVE A SIGN UP SHEET IN FRONT OF THE GYM!
Remember to sign up for our Running Clinic with Jamie on Sunday September 14th at 9:30 am! The clip board is in the front of the gym.
Today we retest, put on your strong shorts, pound your chest and get ready to PR!
CROSSFIT TOTAL
15 min to find your 1 RM Back Squat
15 min to Find your 1 RM Strict Press
15 min to Find your 1 RM Deadlift
Eric on KB swings during the noon class.
Competitors Class
EMOMx10
Odd: 10 Back Squats
Even: 5 Front Squats
Use a rack, one barbell and the same weight for both movements.
Overhead Work
10 min to find a heavy weight in this complex 1 Strict Press, 2 Push Press, 3 Push Jerks
Skill Work
10 min AMRAP
10 Chest to Bar Pull ups
**we will be doing regular pull ups in the WOD tomorrow so take care of your hands**
**give the class priority, but this should lineup with what we are doing in class and finish around the same time**
(if you can’t do 10 then scale down to 5, if you can not do 5 consecutive chest to bar then get a band and work in sets of 5)