Wednesday 150930

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
Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Double Unders+ 6 Pull-Ups
Minute 2 – 8 Burpee over the bar
Minute 3 – 4 Push Press + 6 Front-Racked Alternating Lunges (95/65 lbs)

Competition:
A.
Three sets, not for time, of:
Weighted Pistols x 4-6 reps
Ring Dip x 10-12 reps
Barbell Roll Outs x 10 reps
B.
Every minute, on the minute, for 30 minutes:
Minute 1 – 30 Double-Unders + 6 Chest-to-Bar Pull-Ups
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 4 Push Press + 8 Front-Racked Alternating Reverse Lunges (135/95 lbs)
C.
Three sets of:
*Sumo (Semi) Stiff Leg Deadlift x 8 reps @ 01X1
(heavier than last week)
Rest as needed
*Do not let your back lose a good brace and position; stop lifting if you lose positioning at any point.
D.
Three sets of:
Banded Glute Bridges x 45 seconds
Rest 10-15 seconds
Banded Lateral Leg Raises x 45 seconds
Rest 10-15 seconds