The Ladder

5 rounds for time:
Rest 3 minutes between rounds

20 pull ups
30 push ups
40 sit ups
50 squats

Pete 3:22 / 4:39 / 4:10 / 5:35 /5:31

Mark 3:14 / 4:29 / 4:15 / 5:12 / 5:10

Marshall 2:54 / 4:19 / 5:58 / 5:21 / 4:48

Mark 2:28 / 2:42 / 3:08 / 3:34 / 3:40

Joe 3:22 / 3:55 / 4:36 / 5:29 / 4:50

Computer

Hey guys having trouble getting photos from my phone to my computer. hopefully have this fixed by today.

The Chief

Fight Gone Bad

FAT

Welcome Back

After a couple day break for bad weather it was good to see everyone back tonight.
As always good work by everyone.

Pick Your Poison

3 Round for Time:
500M Row
12 Kettle bell swings
12 Burpee box jumps

Tony Girl   15:35
Mina           15:44
Melissa       16:15
Randy        15:56
Dave          13:39
Maxi          19:36

JT
21-15-9
Hand Stand Push up's
Ring Dips
Push up's

Rich        5:00
Nate        9:35
Bret         4:05
Remi       8:16
Brandon  5:24
Pete         6:30
Tate         6:08
Joe          7:55

AMRAP

Great job to everyone tonight, especially our new comers, thank you for your hard work.

Nutrition

Bruce Lee (1940-1973)

This is information that is more than 50 years old.  We take his teachings and philosophy so seriously.  But did you ever consider the way he fueled the machine.

According to Linda Lee Cadwell, soon after he moved to the United States, Lee started to take nutrition seriously and developed an interest in health foods, high-protein drinks and vitamin and mineral supplements.  He later concluded that in order to achieve a high -performance body, one could not fuel it with a diet of junk food, and with  "the wrong fuel" one's body would perform sluggishly or sloppily.  Lee also avoided baked goods and refined flour, describing them as providing calories which did nothing for his body.

New Time

Tate had to adjust the time for Monday.  We will meet at 6:30 pm instead of 6.

Work Out For Today

NOT TOMORROW!!!

400M RUN
225 DEAD LIFT X 21
HANDSTAND PUSH UP'S X 21
400M RUN
225 DEAD LIFT X 15
HANDSTAND PUSH UP'S X 15
400M RUN
225 DEAD LIFT X 9
HANDSTAND PUSH UP'S X 9
400M RUN

All Hands

Remember on Monday Tate is going to open up the gym at 6 o'clock pm for us.  Would be awesome to see as many people as possible for the work out. We will hold two different work outs (regular/beginner) as I know we have some new people showing up.  This will more than likely be the norm as we get new people coming in more frequently.

Mental Toughness

You will struggle

You will sweat

You will cry

You will want to give up

But above all,

YOU WILL OVERCOME

Because you are meant to be great!

Double Decker

Big turn out tonight, think there was even a Levon sighting, everyone looked really good tonight. Thank you for max effort from everyone.

Jail Break!!!

PRISON BURPEES
20-1 Burpee ladder

20 Burpees
5m lunges
19 Burpees
5m lunges
18 Burpees
5m lunges
Continue all the way to one:

Times:
Brandon     12:14
Shannon     15:57
Bret            16:22
Mark          19:20
Luigi          25:51
Tony Girl   27:01
Tate            23:38
Randy        34:51
David         32:22

Eat Clean

2 egg whites

3 turkey bacon

1 cup of grapes

1 grape fruit

1000mg fish oil

Meal Plan

http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

Guys make sure you read the fine print at the top of the pages for the blocks of food. First page is the blocks that I showed in class that you should be consuming.
The second one is UNFAVORABLE carbs.  Examples of what you should not consume.
Please let me know if you have any questions.

PROGRESSION!!!

Next step up the ladder.

5 Rounds for time:

12 Ring Dips
18 Box Jumps (24"/20")
24 Air Squats

TABATA'S

Push up's
Sit up's
Squat's

Awesome turn out tonight everyone, we had a total of 12 people burning it down tonight. Great work from everyone.

Minimum Totals:

Levon        10, 11, 18
Mark          8, 10, 12
Brandon    14, 14, 15
Brett          12, 9, 15
Tony Girl  8, 11, 11
Remmy     11, 12, 13
Tate           10, 11, 14
Randy        3, 4, 10
Luigi         13, 5, 10
Dave          5, 6, 9
Rich           #,#,#
Ali             #,#,#

Schedule

Functional Fitness Classes will be held every Monday, Wednesday, Friday at 8:00pm and Saturday's at 12:00am.

Saturday's will consist of Nutrition training and planning, how we can make good decisions through out the week with our meals.  We will also work on basic movements and form along with mobility.

The beginning

I Would like to congratulate everyone that participated in Global's first night of functional fitness. Everyones efforts where very inspirational.  You guys crushed it tonight.

50 ab mat sit up's
1000m row
50 ab mat sit up's

Tony girl  8:21
Mark        8:37
Bret          7:19

25 ab mat sit up's
500m row
25 ab mat sit up's

Randy      6:25  

Rest Day

Remember guys your body needs time to recover, so make sure you are giving it what it needs to accomplish that goal.  Eat at least 5 times today, concentrate on providing it with Meats and Vegetables  Nuts and Seeds, some fruit, LITTLE starch and NO sugar. Break your snacks down to about 1/3 of what you would eat for breakfast lunch and dinner (the big three).  Your protein should fit in the palm of your hand, and veggies and fruit should fit in both of your hands collectively, with veggies being the biggest of the proportion. Then about a quarter cup of nuts or a half of avocado.

Breakfast:
2 Egg Whites
3 Peaces of Turkey Bacon
1 Avocado
2 Cups of Vegetable Juice (freshly juiced)

Snack:
1/2 Cup of Cottage Cheese
1 Apple
6 Almonds

Lunch:
3 Cups of Zone Chili


Snack:
1/2 Cup of Cottage Cheese
2 Cups of Vegetable Juice (freshly juiced)
6 Almonds

Dinner:
Honey Sesame Chicken Thighs 5 oz
2 1/2 Cups of Kale
1 1/2 of Spaghetti Squash

Dinner

Dinner
4 oz Chicken Breasts
2 1/2 Cups of Broccoli
2 1/2 Cups of Acorn Squash
12 Almonds

Thank you to everyone for participating in the nutrition seminar today.  Hopefully this is something that will help you with your overall wellness and conditioning. We will keep building on what we talked about today in the weeks to come.  I hope to see everyone on Monday at 8:00pm for our first functional fitness class/workout.
Feel free to post any questions or comments.
REMEMBER!!! Make a conscious effort to make good decisions about food.