Erin is getting in touch with her inner Zen Ninja during Thursdays Group Fun!
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The Holiday schedule for the week of Christmas will be as follows: Monday will be the normal schedule. Tuesday we will run the regular daytime schedule but there will be NO evening WOD’s. Wednesday (Christmas Day) we will be closed. Thursday the 26th we will run an 8:00 and 10:00am WOD. The rest of the week will be the regular schedule. Thanks for understanding and Happy Holidays!
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Benchmark WOD
Strength:
Thruster
Build to Heavy Single
Conditioning:
“Fran”
Compare to 1/4/19
21.15.9 rep rounds of:
Thrusters 95/65
Pull-Ups
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“The New You” New Year Nutrition Challenge Information
From January 6th until February 17th
We’re challenging you to feel more alive then any other time in your life. During these 42 days, in the form of points, we’re going to reward you for good behaviors and punish you for bad behaviors. We’re going to require a lot in order to participate, but in exchange you are going to earn the ability to say you gave it your all and made positive steps towards health and performance. We’ll give you the data to back it up too. Here’s the details:
The challenge will run for 42 days. In order to compete for the prizes, you must
complete the following: pre/post pictures, pre/post body composition measurements. The cost of this challenge is $50, buy-in has to be either via check or cash (because we know you’re gonna get it back!)
Each meal has a positive, negative, or neutral value:
-2 Cheat meal: not Paleo quality, not Zone quantity. (-10 possible per day)
+2 Zone meal: standard Zone rules apply (10 possible per day)
+2 Paleo meal: all Paleo rules apply (10 possible per day)
*** PWO will be considered Paleo/Zone if it consists of Whey protein & coconut juice
*YOU MUST GET ALL 10 POSSIBLE MEAL POINTS AND HAVE NO NEGATIVE MEAL POINTS TO GET YOUR MONEY BACK EACH DAY!
“Rules of 5” bonus points:
+1 Five meals per day (1 possible/day)
+1 Fewer than 5 hours between meals (1 possible/day)
-1 More than 5 blocks per meal (-5 possible per day)
-1 For a non paleo meal (-5 possible per day)
Exercise:
-10 Fewer than 3 WODs/week
+0 Three WODs/week
+10 Four WODs/week
+20 Five or more WODs/week
Bonus points:
+1 For cashing out
+1 For doing a mobility WOD each day
+1 64oz of H20 in a day
+1 8+ hours of sleep, including naps
Deductions:
-1 For each alcoholic beverage
-1 No PWO meal (before leaving the gym)
-1 Fewer than 3 grams of fish oil/day
Are you in it to win it? Only 42 days to the “New You”!
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DAILY MINDSET
“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”
Although “knowledge” and “wisdom” are words often lumped into the same category, they are miles apart. The difference between the two: application.
Gaining knowledge, in and of itself, is relatively simple. But purely gaining knowledge doesn’t change who we are. We can place a turbocharged engine under the hood, but it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with “unusable weight”.
Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice.
Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. What we are after, is knowledge in action.
