02/11/17: Open Workout 15.4

Nutrition Challenge – Q&A Sunday @ 12pm.  

CrossFit 908 challenges you to eat, sleep, hydrate, and exercise well for 28 days (Paleo or Macros) (Feb 13 – Mar 12). We know how hard you all work in the gym, so why not work just as hard on your nutrition?  Fueling your body with proper nutrition is the key to getting to your fitness goals quicker.  We’ll be offering two different nutrition approaches for this challenge:  Paleo which is more of a food-quality approach to nutrition.  Think whole foods style diet avoiding grains, dairy, and sugar.  The Macros approach to nutrition focuses on the quantity of food you are eating and what the breakdown of that food looks like between carbs, fats, and protein.  You will have to weigh and measure your food for at least the first few weeks until you gain an understanding of what the macronutrient breakdown is of the foods you commonly eat.  We have had people have great success with both approaches.  It is up to you to see what approach will fit your lifestyle better.  We will be able to help guide you with our information session on Sunday 02/12 @ 12pm.

Challengers will be partnered up in teams of two. You can select your partner, as long as it is not your significant other/spouse or you can email [email protected] to get paired up with another 908er. As a team you will report your daily points on the Facebook groupas well as your scorecard at home. Yes, we will all be able to see each other’s daily scores and help each other stay accountable. We know you like to be pushed, so we will push you. We are stronger together!

Save the date:

– Nutrition Challenge Info Session Sunday, Feb 12 @ 12pm – This is meant to be more of a Q&A session, so come prepared with questions!

How Does it Work?

Each challenger will get his/her own Spreadsheet Scorecard to record daily points in four areas: Nutrition, Hydration, Exercise, and Sleep. You will score yourself either +3, 0, or -3 in nutrition and either -1, 0, or 1 in the three other categories: Sleep, Hydration, & Exercise.

Daily scores must be self-reported by teams on the Facebook group as well as your home spreadsheet. Completed spreadsheets must be emailed to [email protected] by end of day on Monday, March 13th.

What resources do I have?

Score Sheet/Rules: download here

Food: Kettlebell Kitchen is a food service that cooks both paleo friendly meals and macro friendly meals. All KBK meals are approved for the challenge. Order from Kettlebellkitchen.com

Supplements: We encourage you to keep your focus on eating whole foods.  We will allow each challenger to have one protein shake of their choice post workout.

Facebook Event Group to exchange recipes, inspiration, Q&A

Are there Prizes?

Grand Prize (1 Team): Each member of the winning team will receive a free unlimited month to CF 908 plus a piece of apparel of their choosing.

To join, email [email protected] by Sun 02/12 with your current weight & nutrition plan choice (Optional & Encouraged: Photo of yourself of your Front, Back, & Side)

Today’s Workout

  • Strength – Power Clean – Take 20 min to build to a heavy triple.
  • AMRAP8 – 15.4 – (See Here For All Workout Variations)
    • 3 HSPU (Kipping is allowed.  Head to ground is RX.  SX = DB Push Press)
    • 3 Cleans ( 908 Sx = 95#/65# – Open RX = 185# / 125# – Challenge yourself on the clean. It should be weight that you can hold on to for the sets of 3 reps, but challenging enough that you don’t want to. Get it?)
    • 6 HSPU
    • 3 Cleans
    • 9 HSPU
    • 3 Cleans
    • 12 HSPU
    • 6 Cleans
    • 15 HSPU
    • 6 Cleans
    • 18 HSPU
    • 6 Cleans
    • 21 HSPU
    • 9 Cleans
    • Continue in this pattern until the 8 minutes are up.  HSPUs increase by 3 reps each set and Cleans increase by 3 reps every THREE sets.
  • Finisher – Max Time Pull Up Bar Hang
When you come up to the whiteboard to talk to the coach, you should always look like this.

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