Congratulations to the David and Joy Bann on their new addition. Chase Christopher Bann was born December 18th, 2016. Let the blessings continue to flow.
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Power Clean
5 x 2 (ME)
*Working Sets start at 85%
*Not Touch and Go
AMRAP 10:
200m run
20 Pistols, Fx: Air Squats
5 Muscle Ups, FX: 10 Ring Rows + 10 ring dips
Finishers:
GHD Back Extensions
3 x 10-15
Fx: Barbell Good Mornings
3 x 12-15
Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:
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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]
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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 http://ballstoncrossfit.com/schedule/
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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)
Holiday/New Year Schedule adjustment effective Friday December 23-Monday, January 2, 2017
*No Yoga
Friday Evenings 5:30 pm only
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 http://ballstoncrossfit.com/schedule/
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Hey Route 7 community. In the event of inclement weather, specifically unsafe roadway conditions and severe weather. You can always check for updated closings or schedule changes via the WOD post, Facebook page, 7up page and Zen Planner. Please refresh periodically as changes may take place at any time. We will do all we can to stay on track of weather and school closings and make the best decision with your safety being paramount. All CFR7 members are able to train at BCF in the event of our closing. BCF Schedule.
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Establish a 1 RM Snatch
Snatch Balance
3 x 2
Holiday/New Year Schedule adjustment effective Friday December 23-Monday, January 2, 2017
*No Yoga
Friday Evenings 5:30 pm only
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 http://ballstoncrossfit.com/schedule/
===============================
Hey Route 7 community. In the event of inclement weather, specifically unsafe roadway conditions and severe weather. You can always check for updated closings or schedule changes via the WOD post, Facebook page, 7up page and Zen Planner. Please refresh periodically as changes may take place at any time. We will do all we can to stay on track of weather and school closings and make the best decision with your safety being paramount. All CFR7 members are able to train at BCF in the event of our closing. BCF Schedule.
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8 nights of Hanukkah
Partner Workout- One working one resting
8 rounds for time
8 power cleans 135/95 (fx 115/75)
8 burpee over bar
8 shoulder to overhead 135/95 (fx 115/75)
8 box jumps 24/20
8 handstand pushups (fx hand release pushups)
8 kettlebell swings 32/24 (fx 24/16)
8 toes to bar
8 thrusters 135/95 115/75(fx 115/75)
Hey Route 7 community. In the event of inclement weather, specifically unsafe roadway conditions and severe weather. You can always check for updated closings or schedule changes via the WOD post, Facebook page, 7up page and Zen Planner. Please refresh periodically as changes may take place at any time. We will do all we can to stay on track of weather and school closings and make the best decision with your safety being paramount. All CFR7 members are able to train at BCF in the event of our closing. BCF Schedule.
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Strength/Skill Schedule This Week
Monday: Deadlift
Tuesday: 8 Nights of Hanukkah WOD
Wednesday: Snatch
Thursday: Turkish Get Ups
Friday: Power Clean
Saturday: Push Jerk
Sunday: CLOSED Merry Christmas!
Monday, December 26: 1000 WOD and Open gym only
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Deadlift
3 x 12 (A)
*No Bounciing! (Athletes should focus on tension and technique, smooth but challenging)
10 min AMRAP
10 KB Snatches (can go from hang or ground, 5 on each arm), 24/16
10 Chest to Bar Pull-ups Fx: Pull-ups
10 Tall Box Jumps (32/26) Fx: 28/24
Finisher: Accumulate 2:00 L-sit hang
Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in.
Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
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Muscle up technique work
Open Wod 13.3
AMRAP 12
150 Wall balls 20/14
90 Double-unders
30 Muscle-ups
Fx/Masters:
150 Wall balls to 9′ target
90 Double-unders
30 C2B
GHD Sit ups
5 x 10
or
Rower Pike ups
4 x 10 (https://youtu.be/GxOAf5xN9-8)
*Athletes can perform abmat sit up as a scale
***INCLEMENT WEATHER/ICY CONDITIONS, 1000 WOD and Clinic Canceled.***
Members are welcome to train at BCF : view schedule http://ballstoncrossfit.com/schedule/
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Congratulations to Zach and Nicole Kabetz on there wedding day. That Jamaica scenery is definitely making us jealous and we can’t wait to see you two when you return.
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Kipping and butterfly pull up clinic, Saturday, December 17 at 1115:
Would you like learn how to maximize efficiency and technique with these dynamic pull up methods? Coach BJ will lay down the foundation and progressions to improve cycling for high repetition wods and prep for the 2017 Open season. Bring your wraps and desire for fitness!
Reserve: https://crossfitroute7.com/schedule/
Drop ins $10
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BIG NUTRITION AND GIFT ANNOUNCEMENT!
A quote we live by is “you can’t out-train a bad diet.” To truly attain elite fitness, it’s imperative that your nutrition be as habitual & robust as your exercise routine.
[Nutrition + Exercise = Elite Fitness]
As a BCF & CFR7 member, we work hard to ensure your exercise programming is well-rounded and elite. For 2017, we’ve decided to hold the nutrition side of the equation to this same high-standard:
We are excited to announce our partnership with Elite Nutrition & Keep It Real Nutrition to provide you with a well-rounded range of nutrition coaching services and programs.
*Gift announcement*
To kick-things off in the new year, we will be launching an innovative nutrition workshop which is unlike any other nutritional approach we’ve seen.
We want 2017 to be a big step forward in your own fitness journeys, so we’ve decided to purchase 25 seats to this workshop which will be available to you first come, first serve.
There are 2 sessions – one at BCF & one at CFR7 – learn more and sign up here https://elitenutritionacademy.clickfunnels.com/webinar-registration10919341
*January 2017 Nutrition Challenge *
In January, we will also be launching a re-designed nutrition challenge…with a twist.
Unlike most nutrition challenges, we believe that changing every aspect of your nutrition all-at-once, coupled with an intense 30-day timeline, doesn’t lead to sustainable long-term results.
Why not leverage the motivation of a group competition with the effectiveness of nutrition coaching?
So, what does this look like? The best way to learn more is to attend our January nutrition workshop and/or stay tuned as we provide more information in the coming weeks.
Once again, here’s the sign-up link https://elitenutritionacademy.clickfunnels.com/webinar-registration10919341
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Overhead Squat:
3 x 10 (A)
“Fight or Flight Simulator””
5-10-15-20-25-20-15-10-5
Double Unders
Deadlifts 165/110, Fx: 135/95
*Double Unders must be UB to move to the Deadlifts
*5 HR Burpee over Bar Penalty for Breaking up Deadlifts
15:00 Cap”
Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:
===============================================
Kipping and butterfly pull up clinic, Saturday, December 17 at 1115:
Would you like learn how to maximize efficiency and technique with these dynamic pull up methods? Coach BJ will lay down the foundation and progressions to improve cycling for high repetition wods and prep for the 2017 Open season. Bring your wraps and desire for fitness!
Reserve: https://crossfitroute7.com/schedule/
Drop ins $10
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Superset Strength:
Bench Press 5 x 5
Barbell Row 5 x 5
Row 2K
~80% effort if not feeling optimal
100 Hollow Rocks