1000 WOD and Open Gym today
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Strength/Skill Schedule This Week
Monday: Back Squat
Tuesday: KB/DB Strict Press/accessory
Wednesday: Snatch
Thursday: Front Squat
Friday: Handstand Walks
Saturday: New Year Partner WOD
Sunday: Bench Press
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EMOM 14:
ODD: 3 Back Squats (A: ~85% of 1 RM)
Even: 6-8 Strict Pull Ups
3 Rounds for time:
15 Ring Dips
20 KBS 24/16, RX+ 32/24
25 WBS 20/14 11″/10″, Fx: 10″/9″
21 She will give birth to a son, and you are to give him the name Jesus,[a] because he will save his people from their sins.”
22 All this took place to fulfill what the Lord had said through the prophet: 23 “The virgin will conceive and give birth to a son, and they will call him Immanuel”[b](which means “God with us”).
Push Jerk
3 x 5 (A)
~75%
AMRAP15:
Partner WOD
50 Double Unders
25 Box jumps 24/20
15 Clusters 135/95, Fx: 115/80
5 Rope Climbs
Plank war on the elbows
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)
