CF101: Saturday, January 10th at 11am. Every CFSQ member must attend once. It is a prerequisite for level testing.

Nutrition Challenge Day 3: Remember to pay the buy-in and be sure you are tracking points. There’s still time to jump in! Start today or tomorrow to be eligible for prizes. Not interested in prizes, don’t want to be 100% strict, join us anyways. CrossFit (or any strength & conditioning program) is only as effective as your diet. Your health, weight, WORKOUT PERFORMANCE, recovery, ability to do a pullup are dependent on the food we feed the machine. If you are participating, we have an awesome private Facebook group going with everyone sharing photos, ideas, and encouragement. Request to join! Before & After photos are due by Friday and we’ll have groups out Friday also.

It’s day three, and you might not be feeling quite so bright and shiny today. Remember we said the first week is full of ups and downs? Today, we want to talk about some potential downs you may be experiencing, and give you some light at the end of your tired, cranky, rumbly-tummy tunnel.

Tired: You’re probably more tired and lethargic today. This is your body adapting to its new fuel source – fat – and transitioning out of your old “sugar-burner” days. (We’ll talk about this more on Day 6, when you’ve had some more time to adjust.) This is normal, and will resolve quickly, as long as you do your part to help. Sleep lots. Take naps. Take time off from the gym, or make it a “half-intensity” week. Don’t lean too heavily on caffeine or sugar from fruit to see you through mid-afternoon slumps. Basically, be patient, accept this is a normal part of your transition, and don’t expect any personal bests in the gym, or miraculous energy highs this week. Those things will come in due time, we assure you.
Cranky/Moody: At this point, you may be kind of cranky about the foods you “can’t” eat. Your brain is probably throwing tantrums; missing sugar, cookies, cheese, or wine. The fact that you’re tired isn’t helping your mood, either. We have just one word of advice—patience! This passes within just a few days, as much of it is blood-sugar-regulation related. As your hormones start to get back into balance, your mood will regulate too – and once your energy picks up, your brain stops fighting your efforts, and you start feeling the Whole30 magic, you’ll be brighter and shinier than ever.
Detoxin’: You may be experiencing some physical symptoms; the result of your body starting to heal from the damage done by your old less-healthy food choices. Acne and rashes, worsening allergies, and digestive distress are common during this first week. Sometimes, things get worse before they get better, but know this is a common, even healthy stage as your body starts to heal. Be patient—by the second week, these should be largely resolved.

For those of you in the know, I present 18 People Whose Obsession With Mustard Has Gone Too Far. Nothing but love.

Warmup
Speed Ladder

Skill
Break up reps into manageable sets
Levels 3/4
50 Kipping Pull-ups
60 Pushups
100 second L-sit
75 Wall Balls

Level 2
30 Chin-ups
30 Hanging Scap Retractions
50 Pushups
100 Second L-sit
50 Wall Balls

Levels 0/1
50 Ring Rows
30 Hanging Scap Retractions
30 Box Pushups
180 Second pushup position plank
50 Wall Balls

Conditioning
“Rematch”

All Levels
3 5-minute rounds, 1 minute at each station (FGB Style)
Burpees
Sandbag Clean
Battling Ropes
Row/Airdyne*
Ball Slams
Rest 1 minute

*Each athlete must Airdyne at least one round