Nutrition Seminar - Box Clean Up

"Practice does NOT make perfect...perfect practice makes perfect" -Vince Lombardi

Nutrition Seminar

I have had a lot of request for this, so we will hold it again on Sun January 19th at 1:00pm at the box.  PLEASE SIGN UP ON THE CLIP BOARD.

This seminar is free and open to all members who want to know how to both live a healthier lifestyle AND shrink their waste-line.  It's NOT a diet...it's a lifestyle that will let you sleep better, have more energy, drop the fat and gain the muscle.... everything our bodies were meant to do.

The Saturday following the seminar, we will start our next 50 Day Paleo Challenge.  The challenge will run from January 25th - March 15th. 

If you will be participating in this challenge, please sign up on the clip board at the box.  I realize I have not gotten you your t-shirts from the first challenge...too many shiny things are getting me distracted.  I'm sorry...but I will get those completed.  I promise!!


Rig Moving and Box Cleanup

Sunday, Dec 29th we have a "Box Activity" and we need at least a dozen folks...if not more...to help. The box will not be open for Open Gym that day...instead, we will clean 100% of the box. 

We were previously going to relocate the rig...but have decided to postpone that until spring/summer and spend that $$$ on rowers so we can get a better cardio workout. 

The coaches and I cant do this alone...we NEED everyone's help.  We will supply all the cleaning materials...you just supply the elbow grease.  Come as much as little as possible.  Any help you can provide is appreciated. 


Tomorrows WOD:

A) 10 Min to Warm Up

B)  Complete 4 sets of Front Rack Reverse Lunges (find a heavy but manageable weight)

     8-10 on each leg at a tempo of 10X1 (1 second down, 0 second pause at the bottom, X=explode to the top, 1 sec rest at the top)

     90 seconds rest...then

     weighted Pull ups (4-6 reps) (explode to the top...slow on the way down.  Ensure full arm extension)

C)  For time:

     40 Wall Balls (20/14)

     20 Pull Ups

     35 Wall Balls

     15 Pull ups

     30 Wall Balls

     10 Pull Ups

     25 Wall Balls

     5 Pull Ups