CrossFit Cape Cod – CrossFit
work up to a heavy 5 rep max
Metcon (AMRAP – Rounds and Reps)
9 deadlifts 135/95
6 knees 2 elbow
3 chest to bar
Rx+ use 185/135 on DL & Do bar muscle ups
**** OK guys and Girls.. We have a nutrition starting October 1st!! Here are the rules below. Please let us know if you are interested. Also their will be an information briefing Saturday After the 9am class & Sunday at 8:30 am for anyone who has questions or needs a little bit of guidance choosing what to do Sign up is at the front desk. Lets get to it!!!!
CrossFit Cape Cod’s 2017 Nutrition Challenge When: October 1- November 4th
Party: Friday November 10th Catered by Sarah’s Paleo Kitchen.
Special Promotions: Sarah’s Paleo Kitchen is offering an AMAZING DEAL! If you order 4 weeks of food, you get the fifth week FREE!
Self improvement is a shared human goal. There is something exciting about new beginnings. First day of school, new job, new diet, new fitness program. There is a reason
1. 2. 3. 4. 5.
why 41 percent of Americans set New Years Resolutions. Why then, do only 8 percent succeed? Here are 5 reasons why.
Specific: “I’m going to have X amount of money deposited into a separate account each week” versus “I’m going to save money” Measured: “I would like to lose 1 pound a week” versus “I need to lose weight”
Achievable/Attainable: “I would like to add 10 pounds to my Back Squat” versus “I want to participate in the CrossFit Games”
Realistic: I’m going to stop eating processed food for 5 weeks. Here is a specific list of the food I will eat” versus “I’m going to start dieting” Recorded: “I’m going to write down my goals for this nutrition challenge, then follow through by recording my progress daily”
This is a Community based challenge. Our goal is for all of you to participate so that we can support each other, help each other, and celebrate success together. It’s time to stop thinking about what we want to do. Let’s be part of the 8 % that does it!
There are 3 Levels for you to choose from. If you are not sure which one to do, call Sarah Lee at 508-332-0058 or talk to one of your coaches.
Lifestyle Challenge: The goal in this category is to eat 3 well rounded paleo meals a day. Each meal should contain 1⁄2 vegetables, little starch or
fruit, and protein. You can add 2 TBS of fat to each meal. 1 TBS approved sweetener each day. 6 ounces of red wine is allowed each day. This is for people who are new to eating healthy, looking to clean up your diet without going too extreme, or looking for a lifestyle change.
Whole 30: Meat, vegetables, good fat, some starches are allowed. No sugar, alcohol, grains, dairy, legumes.
This is for people who are looking for a mental and physical reset with food.
Macros: What does this mean? “To Macro” means to count the number of grams of protein, carbohydrates and fats you consume in one day. This is for people who are already eating quality food, and now want to track the quantity of what you are eating.
2 Points: Perfect nutrition all day
1 Point: A little slip. Cream in your coffee, 1 extra glass of wine, a few goldfish off the floor of your minivan 0 Points: I deliberately ate an unapproved meal or had more than one small slip
BONUS Points: These are scored separate each day. 1 Point: Track all of your food
1 Point: Drink 1⁄2 your body weight in water each day. Add 20 ounces every time you work out.
1 Point: Work out. Up to 4 points a week.
There will also be weekly challenges. You will have the opportunity to get more points and there will be prizes!