A Look Ahead : Programming Week of 12/05

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Who wants to win some moo-la to spend on January 2nd!?  Everyone could use a little extra dough after the holidays right!?  Well then, it’s pretty simple…every time you come to workout, check-in at CFP or RISE on Facebook or Instagram and use the hashtag #cfpholidayburn16 or #riseholidayburn16.  The top 10 with the most check-ins will be entered in a drawing and a lucky 3 will win a gift card with cold, hard cash to spend!

You can share your workout, share a picture, tag friends, or just check-in, but you must use the hashtag – that way everyone’s posts are searchable and we can tally up who wins!  We hope this encourages you to continue making your health and wellness a priority over the holidays.  We’re ready to kick off 2017 nice & strong!!  You with us?

We’re ready for an awesome first week of December!  Here’s your look ahead…

Monday – We begin our week with some snatch work!  Every 3 minutes you’ll complete 3 reps, climbing in weight.  Then you have an 8 min AMRAP of power snatch, push press and box jumps.  We have a little bonus work afterwards of some plank work to really fry your shoulders 😉

Tuesday – Paused front squats today!  You get to decide how many reps, 4-6 every 3 minutes for 5 sets.  Your metcon today is 1 minute interval work of wallballs, push-ups, and goblet reverse lunges.  Work hard for those 60 seconds because then you get to rest!

Wednesday – Deadlift day!  3 reps every 3 minutes for 5 sets, climbing weight.  Then, a 15 min AMRAP of some ground to overhead and burpee pull-ups, broken up by some 100m runs.  Sounds spicy!

Thursday – Some super set action today of bench press and bent over row!  Afterwards, everyone will complete a 1000m row buy-in and 5 rounds of wallballs and ring dips, oh my!!

Friday – We start off with a not-for-time wod of pull-ups or muscle-ups, KB snatch and dubs.  Then, for time, we’re completing Helen!

Saturday – Grab your best partner for Viola today!!  This girl WOD is no joke of thrusters, pull-ups and bar over burpees, thank goodness we get to split the work with a partner!!

Sunday Oly – A fun snatch complex, clean grip lift off and back rack lunges.  Always a good time!

Ok, athletes, remember to start checking in & using those hashtags!!  Can’t wait to see who our winners are!  We’ll see you at the box!

2016 CrossFit Liftoff

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Ready to Clean & Jerk, Snatch & WOD!?  Want to maybe win some prizes??  Sign up for the CrossFit Liftoff!!  It’s $10 at games.crossfit.com.

Join us Saturday, November 5th to test two of your max lifts and your gpp in one workout.  We’ll combine the 830 and 930 classes for some fun!  It’s based off your weight class and there are prizes to be won!!

CrossFit will release the WOD on Nov. 3rd.  Those who are signed up will have until the 7th to officially log their score.  Either way, it’s always fun to test your fitness!!

Fall 4 Fitness – Are You Signed Up!?

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Are you signed up yet!?  Our Fall 4 Fitness Nutrition Challenge begins NEXT TUESDAY!!!  We have our 2nd & final info session tomorrow night at the box at 8pm!  Come sample some yummy shakes & bars while hearing about the ins and outs of the challenge!

Are you wondering if this challenge is for you??  Well…are any of these your goals?

  1. I want to get healthier.
  2. I want to lose 10-20 lbs.
  3. I need to manage stress.
  4. I want to get rid of my muffin top.
  5. I want to gain lean muscle.
  6. I want better results form my workouts.
  7. I need to eat less and/or manage my sugar.
  8. I need to get my body aches and pains under control.
  9. I want to sleep better.
  10. I want more energy.

 

If any of the above sound like something your interested in, then YES, this challenge is for you!!!

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The boards off the turf are ready to go!  Follow up with Coach Michelle or Coach Amy ASAP to get your buy-in paid for or to get your products ordered!  Be sure to turn in your in-take form as well!  Remember you can do shakes and cleanse/intermittent fasting only (more info here), macros only OR a combo.  If you’re going to buy Isagenix shakes & cleanse products, that covers your buy-in for the challenge & even better – part of your groceries for the month!!

Each participant will need to complete their pre-testing sometime this week or this weekend which includes a 1k row, 10 mins of Cindy (5 pull-ups/ring rows, 10 push-ups, 15 air squats) and a 1 rep max back squat (optional for RISE participants).

Who’s ready to get signed up & to get fit for fall!?  Join us as we dial in our nutrition over the next 8 weeks & set ourselves up for success over the holiday season!

Fall 4 Fitness Nutrition Challenge!

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Big news athletes!!  Mark your calendars – we’re back with another nutrition challenge!  Our Fall for Fitness nutrition challenge starts Tuesday, September 6th!!! Coaches Michelle & Amy are excited to head this up once again and  share their knowledge of nutrition, how to properly fuel your body, & help you achieve those health & fitness goals you’ve been wanting to hit!

Both Michelle and Amy have been working on their nutrition to achieve their goals and are absolutely confident that they can help you do the same over our 8 week Fall For Fitness Challenge!!  Just take a look at their own results…

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Here are all the details you need to know to join the Fall for Fitness Challenge:

  • -This is NOT a paleo/whole 30 challenge – this is a nutritional rebalancing, flexible dieting challenge!  No foods are “off limits”
  • -It will run from Tues, Sept 6th through Mon, Oct 31st setting you up for a successful Holiday season!
  • -We will have 2 informational sessions over the next 2 weeks!  Lots of great info will be shared (what are macros, what is cleansing/intermittent fasting, what you should be eating) so do all you can to make it to an info session!!  Thurs 8/25 at 8pm & Tues 8/30 at 8pm  **If you absolutely cannot make it to one, let one of us know & we will do what we can to get you the info needed to participate!
  • -You will be assigned a coach – either Michelle or Amy – who will guide you the entire challenge & who you will check in with weekly.
  • -We will take measurements pre & post challenge to track your progress including your weight, body measurements as well as a short metcon & weight lift!
  • -You will complete your pre measurements, metcon and weight lift by Mon, Sept 5th.  Post measurements and retesting of the metcon & wight lift must be completed by Tues, Nov. 1st.
  • -You will take progress photos throughout the challenge and share them with your coach weekly.
  • -There are AWESOME prizes up for grabs!!!  1st prize – an iPad Mini!!!  2nd prize – $125 Massage giftcard!  3rd prize – Supplement basket!
  • -A buy in is required to be eligible for prizes.

 

We are SO excited to help you reach your goals, increase your self confidence and gain a better relationship with food!!  Commit for 8 weeks, set yourself with healthy food habits as you head into this holiday season and feel & look better by Halloween!!  You could even walk away with some sweet prizes!!  Who’s ready!?

Summer Shake Down

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We interrupt our normal Menu Monday post to bring you this announcement – Our Summer Shake Down nutrition challenge starts 1 week from today!!!  Coaches Michelle & Amy are excited to head this up, share their knowledge of nutrition & properly fueling your body with you, & help you achieve those health & fitness goals you’ve been wanting to hit!

Both Michelle and Amy have been working on their nutrition to achieve their goals and are absolutely confident that they can help you do the same over our 4 week Summer Shake Down!!  Just take a look at their own results…

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Here are all the details you need to know to join the Summer Shake Down:

  • This is NOT a paleo/whole 30 challenge – this is a nutritional rebalancing, flexible dieting challenge!  No foods are “off limits”
  • Begins Monday, May 2nd and runs through Sunday, May 29th (finishing just in time for Memorial Day!)
  • We will have 2 informational sessions this week!!  Lots of great info will be shared (what are macros, what is cleansing/intermittent fasting, what you should be eating) so do all you can to make it to an info session!!  Tues 4/26 at 8pm & Wed 4/27 at 8pm  **If you absolutely cannot make it to one, let one of us know & we will do what we can to get you the info needed to participate!
  • You will be assigned a coach – either Michelle or Amy – who you guide you the entire month & who you will check in with weekly.
  • We will take measurements pre & post challenge to track your progress including your weight, body measurements as well as a short metcon & weight lift!
  • You will complete your pre measurements, metcon and weight lift by Monday, May 2nd.  Post measurements and retesting of the metcon & wight lift must be completed by Sunday, June 5th.
  • You will take progress photos at least pre & post, but can be taken weekly if desired.
  • There are AWESOME prizes up for grabs!!!  1st prize – a Fitbit & $50 Visa giftcard!  2nd prize – $100 Lululemon giftcard!  3rd prize – 1 hour Massage giftcard!
  • A buy in is required to be eligible for prizes.

We are SO excited to help you reach your goals, increase your self confidence and gain a better relationship with food!!  Commit for 4 weeks and you feel & look better by Memorial Day!  You could even walk away with some sweet prizes!!

Get Thee to the Gym

Happy December athletes!!  The season of holiday parties, eating & drinking is upon us!

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Don’t let this be you.  Seriously…get thee to the gym & it won’t!  We’re not saying you can’t enjoy a few holiday beverages or goodies here & there.  Because of course you will, and you should!  But don’t indulge & skip your workouts!!  That is no good.

To keep you motivated, we’re having a fun little contest!  Make it to the box at least 10 times this month, check in on FB each time & be entered to win 25% off your January membership!  Easy, simple & saves you some $$ after the holidays.

Keep bringing it each & every day.  Keep up the hard work, keep up the gainz (the good kind, that is) & we’ll see you at the box 🙂

Are You Taking the Challenge?

Monday, Monday, Monday!  Are you ready, our Clean Eating Challenge begins Monday!

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And if you follow that meme above, you’ll surely lose weight because you won’t be eating any food!  Soapy food = yuck! 😉

Read all of the details here, but I’ll give you a quick recap below:

  • We’re calling it a “Clean Eating Challenge” because no one way of eating works best for everyone.  So weather you prefer Paleo or Macros or Whole 30, you’re covered!  The big idea here is that you’re paying attention to what goes into your mouth, making an effort to eat well in order to fuel your body & tracking/being held accountable.  Reference this post or this post or this post for more info on the lifestyles (not diets) mentioned above.
  • 6 week challenge from Mon 9/14 – Sun 10/25
  • Schedule a time with coach Michelle, Stephanie or Amy to take your weight & measurements the week of the 14th.  We will re-weigh & measure the week of Oct. 26th.
  • Earn up to 8 points a week – 1 pt per week for turning in a food log for review by coach Michelle, Stephanie, Amy or other coach of your choosing. 1 pt per day for working out, in or outside the gym.
  • The most points + biggest weight loss/change in measurements wins prizes!!  Lose weight & win supplements, what’s not to like!?

Seriously, join us on this challenge!  Challenge yourself to clean up you’re eating & really see the changes you’ve been working so hard for in the gym.  Working out is just part of it.  You can’t out train a crappy diet 😉

This post from last year (Why you should take our Health & Wellness Challenge & How to Survive) has lots of helpful tips, recipes, & websites to reference.  Take advantage!  Let your coaches know if you’re taking the challenge, set up your “weigh in” time & be sure to share any recipes & tips in our CF & RISE FB groups!

Let’s do this!

Fall Clean Eating Challange

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Oh don’t we wish it was that easy!  Summer is winding down and gone are the days at the pool, weekend barbecues and trips to the beach.  It can be hard to focus on eating clean with endless amounts of potato salad, barbecue and beer!  Before the holidays creep up on us, we are giving you guys a chance to clean up your diets for our 6 Week Fall Eating Challenge!  From Sept.14-Oct. 25, we will be seeing who can get to the gym, track their food, and change their overall body composition and health the most!!!

Every person is different, and because of this no one way of eating will work the best for everyone.  For this challenge you guys have the option to choose how you want to eat.  Here are a few options we think might be best…

CrossFit Diet – CrossFit’s recommendation is to eat lean meats, vegetables, nuts and seed, some fruit, little starch and no sugar.  This means no grains or gluten, no dairy and no desserts.  Your sugar should come from your fruits or natural sources!  This ties closely in with Paleo.

Paleo – The Paleo diet is fashioned after the Paleolithic Era, so you basically eat as the cavemen did! The big idea here is to eliminate processed/packaged foods and to eat real, whole, nourishing foods.  The cavemen didn’t have dairy or grains as an option, so these things were not apart of their diet.  There is a also a version of Paleo called Primal.  With Primal, dairy is allowed.  So if you must have your cream in your coffee, this may be the route for you!

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Whole 30 – Whole 30 is very similar to Paleo, although a little more strict.  No natural sweeteners, like honey or molasses, no recreated Paleo “goodies” and a few other restrictions mentioned here.  The point of Whole 30 is to eliminate certain foods groups (sugar, grains, dairy, legumes) that cause inflammation, hormone and gut disruption, and unhealthy psychological responses to see how your body feels without them!  Again, the idea is to eliminate processed/packaged foods and to eat real, whole, nourishing foods.

whole30meals

Zone – The Zone Diet is about balancing your macronutrients – protein, fat and carbs – at every meal.  This in turns balances out your hormones as well as many other bodily functions while ensuring you’re getting proper nutrition.  Most typical CrossFitting men need roughly 15 blocks a day and women need somewhere around 12 blocks, but this can be adjusted based on your goals (like fat loss vs performance).

There are several lists (here & here) that outline foods & what serving size equals one block. You’ll notice that the above meals and the lists contain some grains and dairy.  While this is an option on Zone, we’re taking these out for our challenge.  Again, the goal is to eliminate processed/packaged foods and to eat real, whole, nourishing foods.

When following Paleo or Whole 30, it can be helpful to keep blocks in mind. 3 Almonds is considered 1 block of fat, so when you’re grabbing a handful of almonds for a snack, you may be getting more fat than you realized.  3 cups of cooked broccoli is only 1 block of carbs. While the good news is no one ever got fat eating broccoli, you probably don’t want to eat 9 cups of broccoli to get your 3 blocks of carbs with dinner!  You either need to eat more broccoli or eat some other nutrient dense carbs.

Zone

Flexible Dieting – Flexible dieting is also based off of your macronutrients, fats, carbohydrates and proteins, but instead of a block system, you count the grams of each.  With flexible dieting, anything and everything is ok to eat…as long as it fits your macros, you can have it.  To determine your macros, your first have to find your TDEE (or total daily energy expenditure), this is the total amount of calories you need to maintain based off of your current age, weight and activity level.  Once you know this, you can then figure out your macros.  Flexible dieting is all about body composition, so depending on what your goal may be, cutting mass, maintaining or gaining, you can change your percentages around.  For more info on this way of eating or on how to find your macros, click here or ask Coach Stephanie or Amy!

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Now that you have an idea of the types of healthy lifestyles available to you, what are the details???

The contest will run from Sept.14 – Oct. 25.  The first week of the challenge, set up a time with a coach to do measurements and weigh ins.  This is not required but definitely recommended (We will be taking weights and measurements into account but they won’t be the only factor for winning).  We may also have the bodpod coming, but it is not confirmed yet so just watch for more details.

Each week you will have a chance to win up to 8 points, 1 for a weekly food log and1 for each day you work out, in or outside of the gym.  We are recommending everyone download the MyFitnessPal app on your smart phone.  You can also click here to go to their website and log on your computer.  This is the easiest and most accurate way to measure your food intake.  It will help you to see where you overeat and also what areas needs increasing.  If your body is underfed, it can be just as problematic for weight loss and muscle gain.  Another bonus, is you can easily email us your food logs and rack in those points!

At the end of the 6 weeks, we will add all the points, take a look at weight and inches lost or muscle gained and select the top 3 winners.  I know, I know…get to the good part already, the swag!  First Place – Your Choice of Protein AND Fish Oil, Second Place – Your Choice of Protein OR Fish Oil, and Third Place –  A Box of Bars.

We are excited to see what changes you guys see and feel over the 6 weeks.  We hope you will all find a lifestyle that works for you and helps motivate you through the Holidays.  Always feel free to grab a coach if you have any questions!  Good Luck and Clean Eating!!!

May Contest Winner!!

If you remember, we’ve been running a month long Facebook Check-In Contest!  Any athlete that “check’s in” & workouts at least 3 times/week has been entered into a weekly drawing for a FitAid & Bar – yum!  Then, all of those athlete’s have been entered (up to 4 times since there’s 4 weeks in May) into a drawing for a FREE CFP tank!

How awesome are our new tanks!?

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tank

You guys were slow rolling to start off the check-ins this month, so no one won a FitAid or bar the first week….womp womp.  But week 2 you picked up & Wendy won; Week 3, Gina won; and our Week 4 winner was Rek!  Thanks to all who participated & “Checked In” as you worked out!!

Our tank top winner is…..

GINA!!!  This must be your lucky month Gina! 😉  She did have 3 entries, so that must have helped!  Way to go, girl!

We’ll be making our tank reorder soon since we’re down to the last few.  Get your size & color option in ASAP.

We’re planning to take the month of June off from running a contest & we’ll be back with a new contest in July. As always, continue to check-in as much as you please 🙂  The blog will still be full of lots of wonderful content, so remember to check back daily!

Thanks guys!

May Contest Announcement!!

Happy May Athletes!!

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Sure as the sun does rise 😉  We ran 2 different contests last month & offered some sweet prizes – like SFH Protein & FitAid cards – yum!

This month we’re starting a new, month long contest.  Here are all the deets:

Come workout at the box AT LEAST 3x per week & check-in on FB!  (Must do both to be entered!)  A weekly prize of a FitAid & Perfect Bar or RX Bar will be awarded by random drawing (you can be entered once if you worked out 3x & checked-in on FB).

You can be entered up to 4 times for the month long prize by working out 3x/week & checking-in on FB each time in May.  The month long winner will receive a FREE CFP Tank!!!

We’ve just ordered new guy & girl tanks for the summer:

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(The girl tanks above will actually be on this tank & have the color options of Raspberry, Neon Orange or Neon Green! 🙂 We’re going bright this summer, y’all!)

Don’t miss out on your chance at a FREE tank!!  And at the very least, you could walk away with a free recovery beverage & bar 🙂

We’ll see you at the box!