On Friday,  a few of the coaches headed to Capital Gym Sports to try an adult gymnastics session. It is always helpful to get some coaching from specialists in some of the sports we borrow from in CrossFit. We had a blast playing with handstand walking, hand springs, back flips, the high bar and uneven parallel bars.  As it says in World Class Fitness in 100 words “Regularly learn and play new sports.”

Nutrition Challenge

One week into it. How are you all doing?

Wild pork bacon, no added preservatives, perfect

Friday 9am only
Saturday 9am and 10am skills
Monday 9am only

Tuesday Regular schedule resumes. We have changed the time for the pm classes, they will be each evening at 6:30 pm.

Hope you all have a great holiday.

Step 1

Buy fruits and vegetables when they’re in season. They will be less expensive and taste great. You can also freeze many veggies after you cook them. Buy extra blueberries and strawberries when they are on sale and freeze them.

Step 2

Eat at home. Cooking meals made from fresh, healthy ingredients saves you money and it’s easier to eat healthy.  Try new recipes and experiment with spices. Add one or two new paleo recipes a week.

Step 3

Cook enough so you’ll have lunch for tomorrow. You don’t want to think about every meal, so plan ahead.

Step 4

In a hurry? Pick up a cooked chicken and add it to your salad or stir fry vegetables.

Step 5

Try new veggies! Not sure how to cook them? Google it! Add lots of colorful vegetables and step out of your box and try new things. Share what works! Email your recipes and I’ll put together a MaD online cookbook.

Step 6

Make your coffee at home and then drink water throughout the day. Save your money! Buying coffee out is expensive, stick to one cup in the morning, then sip water throughout the day. Hydrate before and after your workout.

Step 7

You must plan ahead to make this work. Make a menu, experiment with a couple new dishes, plan out breakfast, lunch and dinner for the week. If you’re going out with friends, cut yourself some slack and have a cheat night. Keep it clean Monday through Friday for a start.

Now get out there and do it!

Celeste also had a good result this weekend. To quote her “No Heel Strike”

“My trophy after finishing in 21:47. My last 5k a couple weeks ago was 23:25! Thanks!”

Our pleasure Celeste, great to see people posting new personal records and improving all the time.

In conjunction with Donna’s visit to CrossFit Watertown the WOD today is similar to that being done after EC’s nutrition lecture.

Start with “Karen” – 150 Wallball shots for time.
As Rx Men: 20# ball 10′ line, Women: 14# ball 10′ line. Scale as required.

Post times, wallball weights and shot line heights to comments.

Follow up with “Grace” – 30 Clean and Jerks for time.
As Rx Men: 135#, Women: 95#. Scale as required.

Post time and weights to comments.

Check out the video of this workout in Watertown.