Hang Snatch (full squat)
2-2-2-2-2
Increase weight between each one
3 Rounds - Each for Time
250m Row
500m Bike
50 Double Unders
What's the Deal with Macros...
Despite Greg Glassman’s famous statement about diet in the CrossFit Journal back in 2002, “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat,” the whole institution known as CrossFit does not advocate a specific type of diet. For a while there was a lot of talk about The Paleo Diet and The Zone Diet, and these days, the buzzword you often hear is macros.
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Nutrition Challenge: Q & A
We are a few days into our 5 week nutrition / lifestyle / movement challenge. I got a couple of questions earlier today that I thought would be helpful to share:
Q: I've never tried to go full on paleo before, what kind of coffee creamer can I use? I got an almond milk creamer, unsweetened, but I'm not sure it fits the criteria?
Q: I don’t eat a lot of fruit, ever, so I'm nervous about snacks. Any tips would be so appreciated :)
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Five Things I Wish I Knew When I Started CrossFit
January is the infamous season of new beginnings. Even though I love getting on the New Year’s resolution train like everybody else, I have also recently stolen a practice from Tim Ferriss that I love: a past year review. A PYR is simply a personal inventory of the past year’s positive and negative experiences that informs future actionable choices to ensure a happier life in the upcoming year….
Wednesday - 1/2/19
Welcome to No Kip November
It is everybody’s (least?) favorite month: No Kip November! This CFS tradition started a few years back when Dan and Mikey were inspired by other gyms who practiced the trend, but also because one of the best decisions we can make for our CrossFit selves is to work our strict movements. Often, those who…
Permission to Scale
Stranger Bells - Thank you!
7 years… it’s hard to believe this past Saturday was our 7th annual Battle for the Bell competition. We’ve had some great moments and this past event was by far the best to date.
I want to start off by thanking all our Judges & Volunteers - without them the day wouldn’t be possible. Although the main event is a 4 person team competition it also takes a team of about 20 people to make everything happen ……
