CrossFit City Line Blog

Sunday 061415

Our Obstacle Coure Training Program is going to be awesome! We're training for the Spartan Race, August 30th!  More details to come. Want in?  Email us! Info@CrossFitCityLine.com

Our Obstacle Coure Training Program is going to be awesome! We’re training for the Spartan Race, August 30th! More details to come. Want in?
Email us! Info@CrossFitCityLine.com


Nutrition Challenge! 

The next nutrition challenge starts on Monday June 15th!
Yes, that is this coming Monday. Here’s the details:

Start Date: June 15th
End Date: July 14th
Length: 30 Days
Format: Individual, one large CFCL Team!

Sign up HERE!

Get measurements done by reserving your time slot HERE

Here’s the info for the upcoming nutrition challenge including the different challenges and the POINT SYSTEM.

Every day, you’ll keep track of your points. Use the info below to know what you’re points are. You’ll be tracking your DAILY POINTS HERE on that spreadsheet.
Read below about the different levels, do’s and don’ts and things to take note of.
Sign up to get your body composition measurements completed HERE

**Only those with body composition completed in the beginning and end of the challenge will be eligible to WIN the cash prize at the end.

Level 1: No Sugar Challenge
  • Eat meat, vegetables, nuts and seeds, fruit, grains and diary, but NO ADDED SUGAR.
  • No sugar added means do not eat anything that has sugar as an ingredient.
  • Fruit has sugar in it that is natural. That is not part of the “no sugar added” piece. .
  • Diary and non gluten containing grain products (quinoa, rice, buckwheat, millet, some oats) are allowed in this version of the challenge, but you must make sure they do not have added sugar in the ingredient lists.
  • Look on the back of the food you’re buying. If it has an ingredient list, there should not be any of the ingredients listed in the picture below.

Slide3

Level 2: Whole 30 + either Diary or non gluten containing Grains (Also no sugar)
  • Eat meat, vegetables, nuts and seeds, fruit, and either non gluten contain grain products (quinoa, rice, buckwheat, millet, some oats) or dairy products. You choose before the challenge starts and do not eat the other food group for the entire challenge.
  • Example: I choose to eat dairy during the challenge. Then do not eat any grains for the challenge. You may not switch on a daily basis.
  • Still no added sugar. Be diligent and check ingredient labels. Use the list above for sneaky sugar names.
Level 3: Whole 30
  • Eat meat, vegetables, nuts and seeds, fruit, some starches, and still not sugar.
  • Starches are in the form of potato and sweet potato.
  • Do not eat dairy products, grains or legumes (beans).
  • Still no added sugar. Be diligent and check ingredient labels. Use the list above for sneaky sugar names.
Point System:
  • Start each day with 10 points. Fresh start.
  • Negative Points: ANY deviation from your nutrition plan is -5 points.
  • Maximum 5 faults each day. For example, a “meal” at McDonalds- Big Mac, Fries, Coke is not 1 fault for a bad meal, its 1 FAULT PER DEVIATION. This example would be minus 15 points (3 total faults).
  • CAN go negative points.
  • BONUS POINTS
    • +3 WOD at CFCL
    • +1 Workout outside CFCL
    • +1 fish oil (at least 2 grams)
    • +1 stretching for 10 min
  •  Max 15 points/day, minimum -15 points/day.

Tuesday 063015

Christine.

Christine Flava-Flave

July 4th Weekend!
This weekend is July 4th Weekend! Check out the schedule info below:
Friday – Normal but no 6 PM Class
Saturday – NORMAL schedule! Come celebrate!
Sunday – Closed

#150 – “What Lies Ahead”
With a running clock

0:00 – 12:00
5-4-2-2-1-1-1-1
Work up to a heavy or max Push Press

12:00-20:00
Work up to a 5 RM weighted/Strict chin Up
OR EMOTM 8
4-6 Chin Ups

25:00-32:00
AMRAP 7
7 Thrusters (95/65)
7 Chest to Bar Pull Ups
7 Burpees

Coaches Note: Sub Jumping Pull Ups during the AMRAP 7. Keep intensity high.

Competition
Warm Up
2  Rounds – Perfection
10 Strict Pull Ups
10 Strict Dips (Rings or Bar)
30′ HS Walk
10 Box Jump Overs
10 PVC Pipe Sots Presses

Snatch
Power Snatch 4 x 4
Start near 80% – if form good from week 2- heavier, if not clean it up

Metcon
AMRPA 7
7 Thrusters (95/65)
7 Chest to Bar Pull Ups
7 Burpees
*Do this piece with class

The Fun Stuff
Every 3 min for 15 (5 Sets)
20/15 Calorie Assault Bike

 

Monday 062915

You have two hands. One for giving a high 5 and one for getting a high 5!

You have two hands for a reason. One for giving a high 5 and one for getting a high 5!

July 4th Weekend!
This Saturday is July 4th! We will have a NORMAL schedule! Come celebrate!

Tempo Back Squat
5 x 3 @ 2502

#149
3 Rounds for Time

20 Alternating Dumbbell Snatches (45/35)
400 M MedBall Run
24 Walking Lunges Holding Dumbbell

Competition
Warm Up
Row 30 Calories
10 Band around Knees Pause Squat (2 seconds in bottom)
10 Strict Handstand Push Ups

Back Squat
5×5 @ 80% – SPEED on the way up

Metcon
3 Rounds for Time
20 Alternating Dumbbell Snatches (75/45)
400 M MedBall Run
24 Dumbbell Lunges holding DB in front

Skill
Muscle Up Flight Simulator
2-3-4-5-4-3-2-Unbroken Muscle Ups
25 Unbroken Double Unders after each round
*Sub 7 Rounds – 4 Muscle Up Transitions (make sure you are doing the dip too), 25 Double Unders

Sunday 062815

Jake.

Jake.

The Anniversary Throwdown was a blast!
Thank you all for coming and for participating. You guys are awesome!
We’ll be posting the pictures on Facebook and here on the blog posts.

Normal class schedule today: 8:30 and 9:30 AM.