Feeling wicked CHIPPER!

Monday, December 14, 2015

WOD

10 Hang Power Cleans (185/125)

2o Box Jumps (30/24)

30 Deadlifts (185/125)

40 KBS (55/35)

50 Walking Lunges

60 Double Unders

800m Run

60 Double Unders

50 Walking Lunges

40 KBS (55/35)

30 Deadlifts (185/125)

20 Box Jumps (30/24)

10 Hang Power Cleans (185/125)

Nutrition Seminar with Kate Brierley this Saturday!

(CrossFit Level 2 Trainer, Nutrition Specialist, & Coach at CrossFit One Nation)

When: Saturday December 19th from 12:00pm-2:00pm @ CFHY

Cost: $25 for CFHY members, $30 for guests

Over the past year Kate has gone from 144# to 132#, all the meanwhile snatching 190# with a max set of muscle ups at 13 and chest to bar pull ups at 42. She qualified individually for NorCal regionals in 2014 and again for the East Regionals individually in 2015. She played for the NPGL Philly Founders last season and with the Baltimore Anthem this season in the Grid League.

Diet has played a huge role in her successes and she is hoping to spread the word so that we can all reach our genetic potential- whether you be looking to seriously compete or just be healthier overall.

With the “flexible dieting” and “RP Strength” diets becoming more and more popular, athletes are beginning to second guess their Paleo and Zone decisions. It is all too often we see athletes running out of fuel because of how heavy on protein and fat their diet is while lacking adequate carb consumption.

She will address eating for weight loss, muscle gain, as well as athletic performance with a highlight in the goal of being lean and strong.

This is a great time to assess your diet heading into the holidays, and consider how to eat the foods you want without risk of serious weight gain.

What you can expect from the seminar:

  1. You will walk away with what your macronutrient prescription should be for your goals.
  2. You will learn proper pre- and post- workout meal timing.
  3. You will learn what your portions should be of protein, fat and carbs for each meal.
  4. You will learn how to have “cheat” meals that won’t throw your progress off track.
  5. You will walk away feeling confident in how to eat to achieve your athletic and aesthetic goals.

Please sign up at the gym or let Katie know if you will be attending.

Kate in October 2014, and October 2015 after switching her diet.

Kate in October 2014, and October 2015 after switching her diet.

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