The Fall Nutrition challenge starts this Sunday and before it starts we recommend doing a couple of things.

  1. Take a before and after picture! You can do that on your own or here at CFCL.
  2. Get body composition measurements taken.
  3. Download the CFCL Recipe Booklet
  4. Find a few recipes that you think you’d like to try for next week and make a shopping list!
  5. Be here MONDAY for the Nutrition Challenge Benchmark WOD(s)

Get the CFCL Recipe Book Here!

Please note:

  • Body Composition measurements must be taken BEFORE you work out. Arrive 15-20 Minutes BEFORE class starts…there may be others who want to get them done too.
  • We will not take body composition measurements 5 minutes into class…
  • Before and after pictures can be taken along with body composition.
  • For those of you that are interested in The Zone please let us know by emailing

nutrition challenge
Start: Sunday September 21, 2014
End: Thursday October 31, 2014

We’ll have a nutrition lecture to talk about this challenge on MONDAY (9/15/14) and WEDNESDAY (9/17/14) night at 6 PM (we will still have normal classes both days).
Add your name to the point tracking sheet to sign up!

Sign Up Here!

This is a nutrition challenge similar to those that we have done in the past, but there are some changes this time around! Check it out:

  • Buy in: $20
  • There are 3 different “Levels” for this challenge…Rx, Intermediate, and Beginner. Your rules change depending on your level.
  • Levels apply to nutrition (not exercise, stretching, supplements, or lifestyle)
  • All levels have rules for this challenges food categories: Grains & Starches, Sugar, Dairy, Alcohol, Soda, & Juice, and Artificial ingredients – but with different degrees of difficulty
    • Advanced
      • YES (allowed) – All meat, vegetables, nuts and seeds, some fruit little starch in the form of sweet potatoes and yams.
      • NO (lose 1 point for) – wheat, barley, rye, or any gluten, starchy potatoes (white, red, purple, etc), rice, bread, pasta, quinoa, corn, or soy — including corn and soy oils! Legumes (beans and peanuts), and dairy are OUT. Any added sugar (including honey, maple syrup, coconut sugars etc.) . Alcohol…enough said.
    • Intermediate
      • YES (allowed) – Anything from advanced, plus non-gluten containing grains…rice, quinoa, amaranth, buckwheat, and wild rice. That’s it, no others. Not the “Gluten free bread/bar/beer/cereal/oatmeal.” That’s not on the “Yes” list. Just what is listed above.
      • NO (lose 1 point for) – All foods in the “no” category from Advanced as well as any gluten containing grains.
    • Beginner
      • YES (allowed) – Anything from Advanced & Intermediate, plus… Pick your Poison between Legumes or Dairy. Meaning, if you choose to have dairy, you don’t eat any legumes. If you choose to have legumes, you don’t have any dairy.
      • NO (lose 1 point for) – Alcohol. Bread, white rice, pasta, starchy potatoes, baked goods, or soy. Any added sugar (including honey, maple syrup, coconut sugars etc.)
  • Please note that these different levels will garner different results. The people who choose to make more broad changes (Rx) will most likely see the most favorable results.

Point System:

  • Max Points per Day: 11 points
  • START the day with 5 points.
  • Subtract 1 point each time you eat something that wasn’t part of your YES category. For example, if you decide to eat a slice of toast with your breakfast, that will cost you a point. Two slices, that’ll be 2 points please. An adult soda or cocktail with dinner? That’ll cost ya a point. Your score is the number of points (out of 5) you’re left with at the end of the day…and if you have earned any bonus points you’ll add those to your score.
  • For this challenge you CAN go negative. Have a whole day of non-compliant food, you might need to do some math.

Bonus Points

  • For Exercise you’ll earn 2 points each day for coming to CFCL
  • For Exercise you’ll earn 1 point per day for doing some kind of workout. If YOU say it was “exercise” for you, then it counts!
  • For Mobilization you’ll earn 2 points each day when you do at least 10 minutes of stretching or mobilizing. You can do any type you like – even a yoga class counts.
  • For Supplements you’ll earn 1 point each day for taking 3 grams of Fish Oil.
  • For Hydration you’ll earn 1 point each day for drinking at least half of your body weight in ounces of water…per day.

Goals are great. Everyone should have one. Something to focus on that helps provide motivation, direction and purpose. You’ve heard that before haven’t you. You’ve probably heard of the the S.M.A.R.T. system of setting goals too. In this series we’ll introduce you to a new age goal setting system that doesn’t only fuel your goal setting journey with just a S.M.A.R.T goal, but also a roadmap of the work that needs to be done in order to accomplish that goal.

Setting S.M.A.R.T. goals has become a huge hit in the past few years and for some it’s great. They connect to the ideas and foundation of creating goals that way and accomplish exactly what they were trying to.  (For those that have never heard of it before, it stands for Specific, Measurable, Attainable, Relevant and Time bound.)

Smarty Pants

SMART-y Pants Goals

Once a goal is set, obviously there’s work to be done and action needs to be taken for the goal to have any chance of being accomplished. When setting a performance or fitness specific goal, there’s no difference. The early bird gets the worm…well if the bird doesn’t wake up there’s no chance of it ever happening.

There are people out there who formulate their own plans of action really well. They want to accomplish a goal and know exactly what steps they need to take to make it happen. And if they don’t know the steps, they will figure them out.

But we know not everyone’s like that and for the people that operate better if they have a road map and plan that they can follow rather then having to try and formulate it the S.M.A.R.T. system can come up just a little bit S-H-O-R-T.

Either way, the plan of action is the thing that gives the S.M.A.R.T. goal a chance. It is the long stairway we climb to get to the door we want to pass through. Once we do all the work of climbing, all we have to do is turn the handle and walk through the door. But without the steps there’s no chance of getting to the door.

Get Steppin'

It might take some work to get there, but once you get to the door, all you have to do is  walk through it.

This is where the Volume Goal system can be added to the S.M.A.R.T. goal system to give some guidance and direction. Volume goals don’t have to be only about fitness and performance, but for our example, we’ll stick to what we know and make it about fitness!

Let’s use an example. An athlete named “Matt” wants to be able to do 10 perfect push-ups. He can already do 5 but he tops out there. His S.M.A.R.T. goal is to complete 10 perfect push-ups by October 1. Sounds good. A solid goal that is attainable if he puts in the work. But if he’s not sure what to do to make it happen that’s what will be missing from the system…the work!

He could follow a special push up plan or something that he could find on the Internet to plan to do push ups 3x/week with varying rep schemes etc. Instead, he can use an easy system to create a Volume Goal and have his own actionable road map to success.

Check out part 2 of New Age Goal Setting tomorrow and learn what a Volume Goal is and how to create one.

Saturday 092014

Saturday Showdown
3 Rounds for Time

400 M Run
21 Box Jumps
15 Toes to Bar
12 Ring Dips

Rx: Box Jump 24″/20″
L2: Box Jump 24″/20″, V-Ups, Thin Band Ring Dips
L1: Box Jump 20″/12″, AbMat Sit Ups, Jumping Ring Dips or Box Dips

Dynamic Warm Up
+4 Sets – But no longer then 10 Minutes 
4 Weighted Ninja Box Jumps
8 Rower slides to HS (8)
10 Yard Rolling arch/V up combo
8 Skin the cats on rings

Minutes 0-6 Heavy Push Press
Minutes 6-12 Heavy Push Jerk
Minutes 12-18 Heavy Split Jerk – No Failed reps here

Ring Pull ups
5 Reps – add weight if possible

Seated Dumbbell Presses
12-10-8-8 – Ascending
Rest 60-90 seconds between sets

Barbell Rows 
3 sets of max reps
Dudes: 135-155
Chicks: 85-115

Rest 2 Min between sets

3 rounds for Time
10 Clean and Jerks (135/95)
15 Bar Facing Burpees
40 Double Unders

Friday 091914



Tight Midlines all around.

Maintaining Midline Stability though out the push up.

PRE Nutrition Challenge Info
If you’re doing the Nutrition Challenge, it starts Sunday!

There are a few things to do before the challenge starts! Check out the Pre Nutrition Challenge Check List!

Power Snatch
Every 90 seconds for 12 Min
1.1 – Must drop bar from top

“Bucking Bronco”

3 Power Snatches
6 Overhead Squats
9 Bar Facing Burpees
12 Calorie Row

Rx: Power Snatch and OHS 95/65
L3: Power Snatch and OHS 65/45
L2: Power Snatch and OHS 45/35
L1: Hang Power Snatch and OHS 35/25 or Kettlebell Swing + 2x Air Squat

Dynamic Warm Up

Power Snatch
Every 90 Seconds for 8 Sets (12 Min)
Hang Power Snatch + Power Snatch – Ascending

Front Squat

Walking Dumbbell Lunges
3 x 10/leg

4 Rounds for Time

10 Heavy full Kettlebell Swings
15 Wall Balls (30/20)
200 M flat ground run