Wednesday, September 19, 2018, 7:30pm: FREE Nutrition Seminar with Megan Crozier. Nutrition can be confusing. The marketing of so many different diets can make it feel like you have to try everything OR leave you overwhelmed not knowing where to start.In this workshop, Megan is going to clarify and simplify nutrition strategies that work.

• How to eat for performance, so you don’t have to guess about pre and post workout meals or “am I getting enough xyz?”
• The latest dieting trends – including Keto, Intermittent Fasting, Paleo, Macro counting, and Flexible Dieting
• How to know if they will work for you, and if not, how you adjust
• Eating for maintenance versus eating for fat loss
• How to address cravings, energy, hunger, and break the all-or-nothing eating cycle

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Overhead Strength:

7 minutes to build to 3RM Push Press
7 minutes to build to 3RM Push Jerk
7 minutes to build to 3RM Split Jerk

“The BCF WoD”
AMRAP 20:
5 chest to bar pull ups
5 ring dips
15 air squats
*Fitness should do strict pull ups w/ band if chest to bar is unable to be performed.
**Compare to 2/13/2014 and 2/12/15

Wednesday, September 19, 2018, 7:30pm: FREE Nutrition Seminar with Megan Crozier. Nutrition can be confusing. The marketing of so many different diets can make it feel like you have to try everything OR leave you overwhelmed not knowing where to start.In this workshop, Megan is going to clarify and simplify nutrition strategies that work.

• How to eat for performance, so you don’t have to guess about pre and post workout meals or “am I getting enough xyz?”
• The latest dieting trends – including Keto, Intermittent Fasting, Paleo, Macro counting, and Flexible Dieting
• How to know if they will work for you, and if not, how you adjust
• Eating for maintenance versus eating for fat loss
• How to address cravings, energy, hunger, and break the all-or-nothing eating cycle

 

Wednesday, September 19, 2018, 7:30pm: FREE Nutrition Seminar with Megan Crozier at Ballston CrossFit. Nutrition can be confusing. The marketing of so many different diets can make it feel like you have to try everything OR leave you overwhelmed not knowing where to start.In this workshop, Megan is going to clarify and simplify nutrition strategies that work.

• How to eat for performance, so you don’t have to guess about pre and post workout meals or “am I getting enough xyz?”
• The latest dieting trends – including Keto, Intermittent Fasting, Paleo, Macro counting, and Flexible Dieting
• How to know if they will work for you, and if not, how you adjust
• Eating for maintenance versus eating for fat loss
• How to address cravings, energy, hunger, and break the all-or-nothing eating cycle

 

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Strength/Skill Schedule:
Monday: Deadlift
Tuesday: Back Squat and Partner WOD
Wednesday: Overhead Strength
Thursday: Hang Clean
Friday: Hero WOD “Roy”
Saturday: Hang Snatch
Sunday: Deadlift

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Deadlift:
5 x 5 @65-70% (A)

AMRAP 12:
200m Run
21 KBS 32/24 kg,  Fx: 24/16 kg
15 Toes-to-Bar
9 Burpees

 

Tempo Front Squat (33×1)
5×3 (ME)

Partner WOD:
For time:

800m Run buy-in
50 Alternating Burpee Box Jump 24/20″

Straight into…

20 Alternating Rounds
5 Chest to Bar Pull Ups (Fx: Pull-ups)
3 Ground to OH 135/95, (Fx: 115/80) (Rx+: 155/105)