Monday
WOD
“Air Force”
Complete the following for time:
20 Thrusters (M: 95 lbs, W: 65 lbs)
20 Sumo deadlift high pulls (M: 95 lbs, W: 65 lbs)
20 Push presses (M: 95 lbs, W: 65 lbs)
20 Overhead squats (M: 95 lbs, W: 65 lbs)
20 Front squats (M: 95 lbs, W: 65 lbs)

*On the Minute – 5 burpees

Posted on CFNE 19 October 2015

CF LITE
Complete 4 rounds for time of:
1:00 Max GHD sit-ups
1:00 Max box jumps (M: 24″, W: 20″)
1:00 Max Kettlebell swings (M: 24 kgs, W: 16 kgs)
1:00 Rest Scored by total reps

Gym________________
BB Challenge Update
We are almost half way there, teams!  Last week many of you reported that you are feeling better than you did the first week.  In fact, many of you said that your energy levels both during workouts and outside of the gym are much higher, you also feel stronger during workouts and are hitting PRs and that the clean food is easier of your digestive systems.  If any of you are still having issues hitting your calories, please talk to us.

This coming week is Halloween and we know you will have parties to attend and kids with bucketfuls of candy to tempt you to stray away from your excellent progress thus far.  Please read the below for tips on how to stay the course!

  • You have made a commitment to be accountable for everything you eat or drink for 6 weeks.  While we monitor you to make sire you follow your meal plans and log your food in My Fitness Pal, the real test is at the end of the Challenge when you take the hydrostatic test again and you get your results back.  Stay strong.  It’s only 6 weeks and your team is counting on you!
  • Plan ahead and do not stray from your plan.  If you know you are going to a party and will have an adult beverage, log your drink or drinks first thing in the morning so that you can eat around it and not go over your macros for the day.  If you run out of calories, you simply can’t have anything else.  Stick to your plan!  Remember, you can not count alcohol as only the carbs listed on the bottle.  You need to look at the total calories on the bottle and divide that by 4 and log that as carbs.  If you are at all confused by this, ask your coach!   Not understanding this could seriously throw off your macros.
  • Eat before you leave the house.  The best way to not be temped by food at a party that you can’t measure is to eat before you go.  Being hungry can drive you to make rash decisions.  Don’t put yourself in that position and you will be fine.
  • Get that candy out of the house!  Let your kids keep what you allow them to eat and then throw the rest away.  If its not in the house, you won’t be able to slip up and eat it.   Don’t open those bags of candy you are planning on handing out until Halloween day!
  • Remember that whole foods and vegetables should make up the majority, if not all, of the macros you eat.  If you have processed foods, an alcoholic drink or a piece of Halloween candy once in a while, as long as you count it, you will be ok.  However, you will see the best results by sticking to a clean, healthy diet.

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