Wednesday, October 2

Coach Jeff is starting up the Nutrition Challenge again on October 13! This is a great way to get your diet on track, learn about macronutrients, and portion sizes. Or if you just need some motivation to stay on track, this challenge is for you!

Here’s what Jeff posted on the Facebook group about the challenge:

“Here's the deal: 6 weeks (Oct 13 - Nov 23) to focus on real foods (see attached food list) in easy to control portions. You get 5 containers that are divided into 3 compartments, making it easy to portion out each meal. We'll be sharing our favorite recipes, meal prep tips, and be here to answer your questions all along the way in a private Facebook group.

We'll do a weigh in before and after, but if you don't want to participate, don't worry about it! There is a super easy weekly score sheet but again, you don't have to do it each week (unless you want to win!).

Emily and I will be posting over the next week, sharing more details and answering any questions you've got.

Sign up sheet will be at the gym and if you've got any questions just email”

Here’s a link to the recommended food list for the challenge so you can check it out before signing up.


Workout for Wednesday, October 2
Handstand Practice
Never do the same movement twice in a row!!
10 Rounds, One Round Every 90 Seconds
Handstand Hold (up to 30 sec)
3 Wall Walks
Handstand Push Ups - 1 Max Rep Set (kipping or strict)
Seated DB Presses - 1 Max Rep Set (7+ reps)
Handstand Walk - 40'
Piked HSPU
Piked Handstand Hold (up to 30 sec)

9 min AMRAP
7 T2B
7 Burpees
14 Wall Balls (20# to 10' / 14# to 9')

CrossFit 616