Thursday, December 22, 2016


Thursday, December 22, 2016

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:


Don’t make Leslie’s mistake + Gift #2

Last week, we announced the launch of our new nutrition partnership which will be

kicked-off with an innovative workshop which you can learn more about  Click Here.

This week, I’d like to share a story with you about Leslie; an avid CrossFitter who despite

making great progress in the gym can’t seem to achieve the physique goals she set for herself

this past year. When Leslie, and I first met, one of the questions I asked was “what have you

already tried doing nutritionally to reach your goals?”

As I listened to Leslie list out the many great diet changes she made– reducing her

snacking, drinking less juice, eating more protein – I realized that she was already on a great

path and wondered why she felt she needed my help?

Leslie responded, “well, my weight scale at first showed me losing a couple pounds, but

then said that I gained a few back and so I feel as if what I’m doing isn’t working.” What Leslie

was doing, and which I commonly see clients do, is she evaluated her progress based on the

misleading data of her weight scale.

Say you go on a diet with a starting weight of 150lbs and then you lose 5lbs of fat, gain 3

lbs. of water and 2 lbs. of muscle. What will your scale read when you step on it again?

You guessed it, 150lbs. The insidious nature of the scale is that it does not differentiate

between fat, muscle, water, bone density, etc. Using our mythical diet above, if all you use is

the scale to evaluate progress, you wouldn’t know that the water you gained indicates you are

now better hydrated, or that you have been losing body fat while gaining functional muscle

tissue (no small feat, mind you!).

You run the risk of feeling the need to DO MORE, or worse, STOPPING what you are

already doing that is working very well!

To avoid Leslie’s mistake, I like to diversity the metrics that indicate what’s actually

going on beneath the skin. One such metric is the Air Displacement Plethysmography otherwise

known as the Bod Pod. We will be discussing metrics such as the Bod Pod in our January

Nutrition Workshop, but today I want to share with you a limited-time opportunity.

**Gift #2**

Between now & December 30 th we are extending a discount to receive 1 Bod Pod Assessment

for $30 or 2 for $60! Act fast as beginning Dec 31 st , the price for a single test will become $45 or

2 for $75.

To sign-up for the Bod Pod– email Coach Derick @ [email protected]


Holiday/New Year Schedule adjustment effective Friday December 23-Monday, January 2, 2017
*No Yoga
Friday Evenings 5:30 pm only

Monday: December 26, 1000 Wod and Open Gym
Mon, Tues, Wed: No 7:30 pm
Sunday, January 1, 2017 TBD

Please view Zen Planner: Members are welcome to train at BCF : view schedule


Turkish Get up:
3 x 12 (6 each side)

4 Rounds
20 Cal Row
40 Double Unders
20 KB/DB Step Ups 24/20 24/16, Fx: 16/12, 20″(suitcase carry)