FRI 01.04.12 Food as Fuel tomorrow!

Here comes our first weekend of the challenge!

On Monday, will you be triumphant, having dodged all the weekend indulgence opportunities? Or will you slip back into your old 2012 habits? Plan some clean activities for yourself like ice skating (Beka & a crew are heading to Park Tavern tonight if you wanna join!), rock climbing, cooking for next week and reviewing your January goals to set yourself up for a successful challenge Week 2. GOOD LUCK!
Is it too late to join in? NO! If you just got back to town and still want to detox, GET IN THE GAME! Come to Food as Fuel tomorrow at noon and get started right away. Join the Facebook group to look, feel and perform better this month!

Eat-Clean January Resource-o-tha-day!

Here’s a post from Dr. Jeff Leighton, the brains behind the Stronger Faster Healthier brand of fish oil and protein supplements we sell in the pro shop.

Upcoming events:

TOMORROW, 12n-1p – Food as Fuel – Are you taking the paleo challenge this month? Are you new to paleo and just need some help figuring out how to make it work with your lifestyle? Maybe a little of both? Join us Saturday at noon for some paleo Q&A and learn how to eat healthier in 2013! Urban Pl8 is dropping off some samples, so please RSVP here if you’re joining us.
Next Friday, 1/11 at 7p – Paleo Potluck AND Arunima Trunk Show… bring a paleo dish to share with six to eight guests AND shop the jewelry line designed and made by our very own TIRZAH!!!
Sunday, 1/27, 1-3:30pm, $55 – Gymnastics seminar at Atlanta Gymnastics Center in Decatur, coached by former UGA gymnast and CrossFit competitor Emily Bridgers. Register at CFM.


Here’s a guide to paleo foods from Balanced Bites. Check out all her paleo resources here.

Workout of the Day

A1. 3 sets: 30 overhead walking lunges, 30sec rest
A2. 3 sets: Ring Dips AMRAP (-1), 2min rest
B. As many rounds/reps as possible (AMRAP) in 10min:30 double unders
15 power snatch 75#/55#

*AMRAP (-1)= as many reps as possible, minus 1. Or one rep shy of as many reps as you can do before failing. As you start to feel close to muscle failure, stop one rep before that.

And coming tomorrow…

NEW SATURDAY WOD SCHEDULE: The 10am class will now feature a Team or Partner WOD (Beginner friendly! We’ll have an assistant coach on hand to work with new CrossFitters on fundamentals during this calls). The 11am class will be a makeup WOD (like both Saturday classes used to be).
10am class – 4 rounds of Partner BaselineYou and your partner split the reps however you wish:4 rounds:
500m row or 400m run
40 air squats
30 situps
20 hand-release push ups
10 pull ups

11am class – Make up WOD: Choose a WOD from this week you didn’t do.

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