by Alex Etzen
Announcements
Time to sign up for the Nutrition Challenge! The price will be $45. You’ll be able to say who will be on your 3 person team later.
– The Nutrition Challenge will be 12 weeks long and starting on January 9th.
– You’ll get a body fat test done at the start.
– 6 weeks will be logging everyday for points.
– You’ll get a 2nd body fat test done at 6 weeks.
– The next 6 weeks will be on your own trying to keep what you have started going.
– You’ll do a 3rd body fat test at the end of 12 weeks.
– We will have prizes for the top 3 person teams.
Talk to a coach if you have any questions.
Register/Login on the Nutrition Challenge site. Get 5 points for setting up your profile and get on the leaderboard at the link below.
https://xscrossfit.com/nutrition-challenge/
Get the most accurate body fat test possible. Do the InBody (body fat) test at Nutrishop in the 24hr Fitness on Arapahoe Rd & Parker Rd. No appointment needed. Just show up.
Follow these steps below.
1. Try to do all your InBody tests at the same time of day.
2. Do not eat for 3-4 hours before testing.
3. Do not exercise for 6-12 hours before testing.
4. Ensure access to both feet with removable footwear and socks.
5. Do not drink caffeine on the day of your test and be well hydrated.
6. Do not shower or sauna immediately prior to test.
7. Avoid putting lotion on hands and feet before testing.
8. Individuals with pacemakers or other electronic devices should not use the InBody. If you have this let Alex know and we will do your body fat test a different way.
9. For women, avoid testing if you are pregnant or menstruating.
XS CrossFit – General CrossFit
Warm-up
Metcon (No Measure)
3 Rounds NFT
5 Barbell Kang Squats
5 Strict Press
5 Muscle cleans
10 jump squats (no barbell)
Weightlifting
Clean Complex
Work to a heavy single of the following complex
– 1 Clean Deadlift
– 2 Hang Power Cleans
– 1 Jerk (any style)
Strength
Pause Back Squat
5 x 3 Pause Back Squat
Hold at bottom for 3 seconds
Between sets go 5 x 5 seated Box Jumps
Accessory Work
3 rounds
8/8 KB front rack bulgarian split squat
5/5 bottoms up KB press
20 banded triceps pushdowns