***With the imminent winter storm Jonas we have decided we will not open for classes this Saturday. You will all get a great shoveling and snowman building WOD! Remember to dig with perfect form though:)

At the moment we are planning to run normal classes on Friday, we will keep you undated incase the weather deteriorates sooner than forecast.***


Week Two:
Keep intake to levels that will support exercise but not body fat.

You know that if you want to lose weight, you should be burning more calories than you’re eating. Skipping meals is NOT the way to do that though. Your body needs fuel, especially now that you’ve embarked on high intensity and strength training.

If you’re looking to lose weight, you have to take in the right kind of fuel. If you don’t eat enough of the right stuff when you work out, your body will have to take energy from your muscles, which hurts your metabolism.

If you aren’t getting enough calories, your body will go into starvation mode and hoard all the fat - which is the exact opposite of what we are trying to do. We don’t want to necessarily restrict the number of calories, but we do want to make sure that they are coming from excellent sources - whole foods.

Every day you want to try to take in around 30 percent protein, 30 percent carbs, and 40 percent fat. When eating carbs, make sure they come from the right places - vegetables, some fresh fruits and a little starch like sweet potatoes. You’ll want to avoid breads, pastas, and foods with added sugar.

An active person (someone who works out three to five times per week) should aim for one gram of protein per pound of body weight. When you work out, you break down your muscle tissue. Your body depends on that protein in order to rebuild that muscle even stronger.

And remember that lean muscle mass is an important key to increasing your metabolism. On top of all those advantages, protein tends to be very satiating, meaning you will be hungry less.

The important thing for people to understand is it’s not the fat intake that’s the problem. It’s usually that they are taking in far too many simple carbs.

It’s hard to overeat on natural, whole foods. Can you imagine eating too many calories of broccoli?

Keep using that Food Journal and keep track of what you are eating and how you feel. You can tweak your diet from there.

If you were to create a slogan for your life, what would it be? (Example: Eat, drink, and be merry, for tomorrow, we may die.)

Todays WOD:

Shoulder Prep movements

5 Slow Push-ups, keep scaps squeezed back, hands in tight
5 Push-ups, keep scaps squeezed back, hands WIDE
5 Diamond Push-ups

Wide Chin-up grip (shoulder retractions)
2-3 Strict wide grip chins
2-3 strict shoulder width chins
2-3 strict hands touch chins
2-3 strict Wide grip pull-ups
2-3 strict normal pull-ups
2-3 strict hands touch pull-up

Bench Press

Five sets of:
Bench Press x 5 reps
Rest 2 minutes between sets and use that time to work mobility

Metcon (Time)

Four rounds for time of:
7 Ring Dips
14 Toes to Bar
21 Double-Unders (OR 63 Single Unders)

Time CAP: 20 Mins

Out of Town WOD



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