Tuesday: Your Favorite Part

We’re so used to counting on things that we need being available. And we’re fortunate that we live in a world where we can get just about anything we need at almost any time of the day or night. One of the biggest challenges inside of that level of convenience is making sure you know you can take care of yourself whenever you need to.

Among the many valuable things that you can take away from this challenge is confidence in the kitchen. Many us don’t grow up being taught to cook. Heck, a lot of us don’t grow up being taught to eat! Being able to move freely in the kitchen is one of the most empowering skills you can possess. Knowing that you can walk in and make food happen is both fun and fulfilling. Preparing your own food means that you get to say what goes in, 100 percent. No questions, no substitutions. Your body, your choice.

Think of it as a large measure of power over your commitment. If you can create an environment where no matter the situation — on the road, at a social gathering, home alone late at night — you don’t have to wonder how to take an action that fulfills your commitment, you are a mighty step closer simply to inhabiting your commitment as a lifestyle rather than working at it as a struggle.

Your weekly challenge for Week 5 is to brown bag it every day next week.

What does that mean?

  • You may pack food that you made at home OR you may visit a grocery store salad bar, but YOU must put your lunch together, whether you work at an office or from home
  • Every meal that you eat must be prepared at home or put together by you at a grocery store salad bar.
  • You do not have to prepare all of the food yourself. If your husband, wife, boyfriend, girlfriend, etc. cooks for you, that’s OK. Share the experience with them, get your hands foody.
  • No take-out, no delivery!
  • All the rules apply to breakfast, lunch and dinner. If you are being social, dine in over a home-cooked meal with friends and then go out for something fun!
  • This does not mean that you can’t take a business lunch or dinner! To complete this challenge, you must be responsible for preparing your food. Our suggestion is to eat something ahead and order a salad or appetizer to nibble on during the meeting. You can eat at a restaurant, it just can’t be a primary meal.
  • Share your experiences, tips, tricks, and strategies for success in the Weekly Challenge forum for this week
  • Suggested practice: Cook a big batch of food on Sunday so that you have food available all week long.
  • Suggested practice: Cook for one more person when you make dinner at night and take the leftovers for lunch

Brown bag it every day next week and earn 2 bonus points!

The Felix Brothers after crushing the first NLI WOD this past Saturday!

Monday’s Training: 

All Levels CrossFit

Level 1 CrossFit

A.

  • Skill Development for Mary
  • Movement review for Cindy/Mary
Skill: Movement Review

  • Emphasis on High Volume Environments
  • And approach for efficacy of movement
B. Cindy:20 Minute AMRAP of:

  • 5 x Pull-Up
  • 10 x Push-Up
  • 15 x Squat
— OR —
Mary:
20 Minute AMRAP of:
  • 5 x Handstand Push-Up
  • 10 x Single Leg Squat
  • 15 x Pull-Up
WOD: Cindy20 Minute AMRAP of:

  • 5 x Pull-Up
  • 10 x Push-Up
  • 15 x Squat

We’re so used to counting on things that we need being available. And we’re fortunate that we live in a world where we can get just about anything we need at almost any time of the day or night. One of the biggest challenges inside of that level of convenience is making sure you know you can take care of yourself whenever you need to.

Among the many valuable things that you can take away from this challenge is confidence in the kitchen. Many us don’t grow up being taught to cook. Heck, a lot of us don’t grow up being taught to eat! Being able to move freely in the kitchen is one of the most empowering skills you can possess. Knowing that you can walk in and make food happen is both fun and fulfilling. Preparing your own food means that you get to say what goes in, 100 percent. No questions, no substitutions. Your body, your choice.

Think of it as a large measure of power over your commitment. If you can create an environment where no matter the situation — on the road, at a social gathering, home alone late at night — you don’t have to wonder how to take an action that fulfills your commitment, you are a mighty step closer simply to inhabiting your commitment as a lifestyle rather than working at it as a struggle.

Your weekly challenge for Week 5 is to brown bag it every day next week.

What does that mean?

  • You may pack food that you made at home OR you may visit a grocery store salad bar, but YOU must put your lunch together, whether you work at an office or from home
  • Every meal that you eat must be prepared at home or put together by you at a grocery store salad bar.
  • You do not have to prepare all of the food yourself. If your husband, wife, boyfriend, girlfriend, etc. cooks for you, that’s OK. Share the experience with them, get your hands foody.
  • No take-out, no delivery!
  • All the rules apply to breakfast, lunch and dinner. If you are being social, dine in over a home-cooked meal with friends and then go out for something fun!
  • This does not mean that you can’t take a business lunch or dinner! To complete this challenge, you must be responsible for preparing your food. Our suggestion is to eat something ahead and order a salad or appetizer to nibble on during the meeting. You can eat at a restaurant, it just can’t be a primary meal.
  • Share your experiences, tips, tricks, and strategies for success in the Weekly Challenge forum for this week
  • Suggested practice: Cook a big batch of food on Sunday so that you have food available all week long.
  • Suggested practice: Cook for one more person when you make dinner at night and take the leftovers for lunch

Brown bag it every day next week and earn 2 bonus points!

The Felix Brothers after crushing the first NLI WOD this past Saturday!

Monday’s Training: 

All Levels CrossFit

Level 1 CrossFit

A.

  • Skill Development for Mary
  • Movement review for Cindy/Mary
Skill: Movement Review

  • Emphasis on High Volume Environments
  • And approach for efficacy of movement
B. Cindy:20 Minute AMRAP of:

  • 5 x Pull-Up
  • 10 x Push-Up
  • 15 x Squat
— OR —
Mary:
20 Minute AMRAP of:
  • 5 x Handstand Push-Up
  • 10 x Single Leg Squat
  • 15 x Pull-Up
WOD: Cindy20 Minute AMRAP of:

  • 5 x Pull-Up
  • 10 x Push-Up
  • 15 x Squat

There’s so much to love in CrossFit…it’s a whole world unleashed of the best of what getting really, really, ridiculously Fit has to offer.

Is it the fun?

Is it the Community?

 

Is it that it’s put you in the best shape of your life?

Is it that anyone can do this awesome stuff? (Anyone who truly wants to, that is)

Or is it the intensity (because that’s where the results are)….ps, I love this photo – big thanks to our talented CrossFitting photographer Melissa for taking these during Saturday’s Barbell For Boobs Fundraiser!

Like I said, there’s lots to love. Post your favorite part of CrossFit to comments…and let’s have an awesome Tuesday!

 Tuesday’s Training

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

Skill: Front Squat

  • Sets of 5 Reps
  • Upright Torso & solid rack position

WOD:

  • 50x KB Front Squat
  • 400 Meter Run
  • 30x Pull Ups
  • 400 Meter Run
  • 15x KB Front Squat
  • 30x Burpees
Skill: Front Squat x 5 Reps x 3021 tempo

  • 5 Sets, rest 90 sec – 2 min

WOD: 7 Rounds for time

  • 10x KB Front Squat
  • 10x Pull Ups
  • Scale to 7 pull ups per round, or 5 pull ups per round
Ax5 SetsA1: Front Squat x 5 Reps

  • 3021 tempo
  • A2: Strict Pull Ups – AMRAP (minimum 5) Underhand Grip

B. 7 Rounds for time

  • 10x KB front squat
  • 10x Pull Ups