Tuesday 150929

WEDNESDAY 3-7pm: The Bod Pod is coming! The Bod Pod measures body composition and gives you an idea about how your fitness and health are improving. They will return in 6 weeks to re-test and to measure progress. One test is $50. Test and retest is $90. Bundle with a meal plan for $200 total. If you are interested, please sign up at the whiteboard when you come to the gym. The first test will be this Wednesday, the re-test November 12th, both from 3-7pm.
THURSDAY 6pm: FREE Nutrition Seminar.(Regular CrossFit class cancelled) Learn how to eat the right way to fuel your body for performance and health and lose body fat! The 45-60 minute seminar will cover:
*Pre and post workout recovery
*Correct portions/macronutrients
*Debunking popular weight loss myths
*Question & answer time
Presented by special guest Skip Chase, CrossFit affiliate owner since 2005, CrossFit affiliate gathering presenter, Guinness World Record Holder for "Most sit -ups, using an abdominal frame, for 24 hours"-110,912. Two of Skip's clients qualified for and competed at the Reebok CrossFit Games.
WOD
Overhead Squat 5x3

Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
10 Strict Supinated-Grip Chin-Ups
*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.
A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)
B.
Every 2 minutes, for 20 minutes (10 sets), of:
Snatch from Blocks x 2 reps
(set the blocks at knee height)
Start at roughly 75% of your 1-RM Snatch and build in load over the course of the ten sets.
C.
Class WOD