Yup.  It’s holiday season.  Time to let our guards down, eat whatever we want and cruise into the new year, right?  WRONG.  Don’t let your hard work that you’ve put in all year go to waste in 1 month!  Grab a partner, it’s a Team Challenge! 

The “D” word. Yes, DIET. No, I’m not talking about starvation, cayenne pepper & lemon juice concoctions, or eating only grapefruit and cottage cheese for the next 2 months. We should be focusing on healthy changes in our every day diet that can be maintained forever in order to avoid jumping off and onto the fad diet rollercoaster forever. That ride is no fun. SOooo, when could be a more perfect time to focus on eating right?!?? December! Hey…it’s called a CHALLENGE for a reason!

Show up Monday Dec 5 at 5:30 at the box for an informational meeting on both Zone and Paleo. We will give you all of the information you’ll need to get yourself and your teammate through the challenge.

Here are the Rules for teh 30 Day Challenge:

Teams of 2 @$20/team.

Team with the most points by day 30 wins the cash prize! Points are based mostly on body fat percentage lost, but you will also have an opportunity to gain bonus points for things like, getting plenty of rest, getting in 4 WODs a week, and sharing delicious Paleo/Zone recipes with friends!

Take a look at the Links below and decide which one is right for you. It’s advised that both people on your team be on the same nutrition plan, but not required.

Paleo http://thepaleodiet.com/faq#basics

Zone http://www.zonediet.com/

Hope to see everyone on Monday!

New cycle of Ladies Only Bootcamp starts Monday the 5th at 5:15 AM!  Tell your Mommas, Sisters, Cousins and your gurlfriends, too!  Class size will be limited to 10, as always, cost remains $95.00!  Bootcampers can compete in the Nutrition Challenge, too!

NO OPEN GYM NEXT WEDNESDAY!  It’s the night of the Box Christmas Party at Stella’s on Fairview at 7:00PM, so plan on joining us! 

Thursday WOD

Strength

Seated Shoulder Press – 3/3/3/3

DB Bulgarian Squats – 8/8/8 each leg

METCON (from J Clo.)

AMRAP 10

30 Double unders (or sub 60 tuck jumps or 120 singles)

15 Hang Power Snatches (95/65)

Share on Facebook

Share on Facebook

Had 3 new faces in the box today!  Love to see new people get started on the path to better fitness!  CrossFit can help even seasoned athletes like Terry (an accomplished marathon runner) and Kathrin (tri-athlete competitor) become a better athlete in their respective fields as well as relative newcomers like Bill, add to his already strong cardio base with some needed strength training.  Welcome, guys!  I know you’ll love what we’ve built at HIT CrossFit!

We continue with our new strength cycle today.  Loved the intensity that we had Monday, lets keep that high energy going right through the holidays!

Tuesday’s WOD

Strength

Bench press – 3/3/3/3

Box step ups with barbell on back – 3×10

( Place a barbell on your back and step up on a 12 inch box, 1 leg at a time)

METCON (via Brandon S.)

21-15-9

Deadlift (225/155)

Pull-ups

Share on Facebook

We have a limited quantity left for sale. Hoodies are $35, Snatch shirts are $18, Women’s Bella long sleeves are $23.
Cool shirts, great quality, support your local CrossFit box!
Gift certificates are also available for friends, family or enemies! Can be used towards membership, apparel or personal training.

We are starting a new strength cycle tomorrow, Monday. Will be doing one heavy lift and one auxiliary lift during the strength portion of the WOD. Met cons will be under the 12 minute mark.

With the holidays and parties upon us, commit to coming in four times a week. Try either the Zone or Paleo diet during these next four weeks to see how you do. If you want to challenge yourself, get Wade to do your measurements to get your baseline. He will get your post measurements in January. Let us know who is interested to get a friendly competition going.

************************************************************
Bootcamp:
We are in our final week. Post test will be this Friday, Dec. 2. New class will start on Monday, Dec. 5 and will be for four whole weeks. Cost is $95. Limiting class size to 10.
************************************************************
Christmas party at Stella’s will be Wed., Dec. 7 at 7 PM. Kids are invited. They will have their own table. White elephant gift exchange. Kid’s gift less than $5 and adults’ less than $15. We will have our own private room. Sign up is on board.
***********************************************************
Strength:
Back squat 3/3/3/3
Rack shrugs 12/12/12

Met con:
3 rounds
In 2 minutes do 15 DB shoulder presses and with remaining time as many ball slams as possible. Use med balls. Then rest one minute. Repeat and rest. Repeat and rest.
Total score is weight used and number of ball slams.

3-2-1-GO!

Share on Facebook

The answer….a whooping 3000 calories and 229 g of fat!

Hope that makes you think before you put that pecan pie or mac n cheese in your mouth!

But if you do indulge, don’t fret!  We will have one workout on Thanksgiving at 930AM!

Hours for this week-

Wed-1145 am class, 430-600 pm

Thurs-930 am class

Fri-Regular hours just no 9 am class

Sat-10 am class

*********************************************

Strength

Close grip bench press

10/10/10/10

work on bar speed & tempo

Met con

from JClo

AMRAP 20

400m run

10 thrusters (135/85)

10 bar facing burpees

10 SDLHP

2 Wall Climbs

(holy cow….)

3-2-1-GO!

posted by Lok-yi

Share on Facebook