Get Lean in 2017 Nutrition Challenge!!!

leanin17

Big news athletes!!  Mark your calendars – we’re back with another nutrition challenge!  Our Spring Get Lean in 2017 nutrition challenge starts Monday, February 27th!!! 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 challenge!!  Just take a look at their own results…

michelle1year

Michelle has incorporated nutritional rebalancing and intermittent fasting for exactly 1 year now.  Clearly the results speak for themselves!!

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Amy has been using a flexible dieting/reverse dieting approach for almost 2 years now.  These photos are roughly 20 months apart and the abs are clearly popping!

Here are all the details you need to know to join the Get Lean in 2017 Nutrition 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 Mon, Feb. 27th through Sun, Apr. 23rd setting you up fast approaching summer weather!
  • We will have 2 informational sessions!  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 2/16 at 7pm & Tues 2/21 at 8pm
  • Project Lean Nation will be at our info sessions to sample their delicious meals!!  PLN makes perfectly portioned, clean meals with excellent macros that fit the budget.  You will definitely want to be there to sample their meals & even purchase some to support you during the nutrition challenge.

pln

  • 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, Feb. 27th.  Post measurements and retesting of the metcon & weight lift must be completed by Mon, Apr. 24th.
  • You will take progress photos throughout the challenge and share them with your coach weekly.
  • A buy-in (product or otherwise) is required to be eligible for prizes and coaching.
  • There are AWESOME prizes up for grabs this go round!!!

pamgagnon

1st prize – a private 1 hour session with THE Pam Gagnon for you & a friend!!!  Pam is a CrossFit Gymnastics Trainer with CrossFit Headquarters, a games athlete and all around amazing coach and athlete!!

2nd prize – 2 Weeks worth of food from Project Lean Nation!!!  Don’t stop all the gains you made during the challenge, keep it going with some FREE food!!

3rd prize – A box of IsaLean Pro & 2 Needle Sessions with Coach Amy!

 

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 the summer season and feel & look better by the water this summer!!  You could even walk away with some sweet prizes!!  Who’s ready!?

A Look Ahead : Programming Week of 01/30

threeCs

Change can be scary, but so worth it!!  Have you challenged yourself lately, done something that scares you, made a change?  Another C that we have in CrossFit is our awesome community, who’s always there cheering you on to keep you motivated when you’re making that change!  Thank goodness for that!

CrossFit Kids will be starting back in 2 weeks!!  We still have a few spots open, so definitely tell all the Lil Beasts you know!  And check out our announcement about our first ever #CFPOpenChallenge17!  Collect points during the 2017 CrossFit Games Open & you could win!!!

Last week’s weather was amazing!  Unfortunately, the temps have dropped again, but just remember, summer bodies are made in the winter 😉 so keep coming in & putting in the work!

Here’s your weekly look ahead…

Monday – Back Squat day!!  Different rep schemes depending on the amount of reps…everything from a heavy double to some drop sets of 10, good stuff!  Then our metcon is rowing, plate carries, & DU work.  Happy Monday!

Tuesday – Shoulder press today…building to a 1 rep max in 8 sets!  Afterwards, two 4-min AMRAPS with some rest in between; first – push press and c2b, then ring dips and burpees, oh my!

Wednesday – Today we power clean!  10 sets, 3 reps every 2 minutes increasing in weight.  Then, 2 sets of rowing, KBS and goblet squats.

Thursday – All the metconning today, bring your lungs.  4 sets of rowing, running, burpee box jump overs, t2b & strict HSPU.  God speed!

Friday – We have 3 position snatches to start, then we finish with a 12 min AMRAP of doubles, pull-ups and ground to overhead.

Saturday – Time for a partner WOD!! Warm up those shins & calves for some running & box jumps, plus some wallballs…should be a blast!!

Sunday Oly with Becca!  Be there or be square!

Who’s ready for an awesome week?  We are…we’ll see YOU at the box!

2017 CrossFit Games Open Challenge!!

cfgames open

We’re 4 weeks out from the 2017 CrossFit Games Open!!!  Are you signed up yet!?  Were you planning on signing up?  If not, you definitely need to, because we are having our very 1st CrossFit Games Open Challenge!!

That’s right, not only will you have 5 weeks of community fun completing the Open workouts at the box, but there are prizes to be won!  The top 3 people with the most points will win some pretty fantastic prizes!!  But first, here’s how to collect points and play:

The CrossFit Games #CFPOpenChallenge17 Rules

  • Collect the most points to win!
  • Sign up for the Open at games.crossfit.com – 10 pts
  • Complete all 5 workouts – 5 pts
  • Each WOD completed each week – 1 pt
  • Checking in on FB the day you complete the WOD (use #CFPOpenChallenge17 so we can find your post!) – 1 pt
  • Picture/video check in on FB/Instagram (use #CFPOpenChallenge17 so we can find your post!) – 2 pts
  • Top 3 finisher for a WOD in each division (M Rx/F Rx/M Sc/F Sc) – 1 pt

Alright, now you know the rules…on to the prizes!

  • 3rd Place – A box of 12 E+ Shots or NOx – athletes choice!!
  • 2nd Place – Isagenix Prize Pack – including protein packs, bars and some of Brandon & Michelle’s favorite Isagenix supplements! ($75 value!)
  • 1st Place – A new pair of shoes!!!  Maybe you’ve had your eye on the new Nano 7s, been wanting some NoBulls or the latest Metcons?!  1st place winner gets to take their pick! ($120 value!)

So what are you waiting on!?  Get signed up ASAP & add your name to the whiteboard at the gym!!  We can’t wait to see the points start rolling in!  3…2…1…GO!

A Look Ahead : Programming Week of 12/05

holiday-burn

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

cfliftoff

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!?

fallforfitness

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!!!

fall4fitnessboard

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!

fallforfitness

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…

michelle

amy1

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

ssd

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…

michelle

amy1

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!

weightgain

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!

clean-eating

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!