Crossfit WOD+LGFG Challenge

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*Notices*

Train for Free
We will be announcing a referral/reward system over the next week.It will be an opportunity for you to claim a free months training in return for a referral signing up to one of our memberships at CFD.The details will be sent to your inbox during the week.

Coach /client
If you have not heard from a coach by the end of the week letting you that they are your go to coach while you train at CFD please let us know cause it means we dont have your correct details and we need to amend that.

The 2012 Look Good, Feel Good Challenge Begins!
Today our challenge begins ,10 CFD athletes have takin part in the inaugural challenge.We hope that next time round to have a much bigger contingency from CFD take part.For that to happen we know that you have to hear good things and results from our current crew of challengers.So we will be giving them all the help and support they need to achieve what they want from this. A big part of the challenge will be educating and giving you the tools you need to make better food and life style choices so they can live a healthier life.Here is some of the topics we will be discussing over the next 30days

THE BASICS OF GOOD NUTRITION
Macronutrients – Proteins, carbohydrates, and fats
-What are they?
-What role do they play?
Macronutrient balance? Ratios?
-Food Quality and Food Quantity
ESSENTIALS OF FAT LOSS NUTRITION
Calories in, calories out?
Insulin
-Insulinogenic foods
-The role of Insulin in the human body
-The impact of Insulin on fat loss
Metabolism
-What is metabolism?
-Nutrient timing to increase metabolic rate
-The thermic effect of food
IMPLEMENTATION AND MEAL PLANNING
Grocery shopping
-Proteins, carbohydrates, and fats
-Good choices and bad choices
Planning a successful week
Building a balanced meal

“Look Good Feel Good Challenge Workout”
Part One – Find your 1-RM Clean in 15 minutes or less
(power or full – get as much as you can from ground to racked, standing position);
and then,
Part Two – Complete the following for max reps:
Two minutes of Wall Ball Shots (10/6kg)
60 seconds of Rest
Two minutes of Kettlebell Swings (24/16 kg)
60 seconds of Rest
Two minutes of Box Jumps (24″/18″)
60 seconds of Rest
Two minutes of Rowing (for calories)

Your score will be Kgs + reps  totaled

“Man or woman should be judged by what they do when they are alone”
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