Someone ask Stephen why he hasn’t signed up yet?! games.crossfit.com

Nutrition Challenge Day 3 – The Best Carbs for Getting Leaner and Stronger from eattoperform.com. Here are the takeaways:

For a time, carbohydrates have been demonized, but they’re a great source of energy and an integral part of any nutrition plan that’s aimed at keeping performance at peak (or improving it).
Fruits are not necessarily the best choice as an energy source – it’s just not dense enough.
Still, fruits are packed with vitamins and minerals and are absolutely a part of a great nutrition plan.
Starches are your best friend. Rice, potatoes, ripe bananas and oats are additions you might consider. Make sure that you eat plenty of these in the evening to replenish muscle glycogen.
Liquid nutrition in the form of pureed foods and supplements like maltodextrin powder can be consumed before, during, and after training; this can help you maintain performance during long training sessions or events.

If you haven’t received an invited to the MFP group, email bethany@mvmntgym.com with your MFP username & email address and she’ll get you set up.

Dunk Truck sign up is here.

Dunk Truck is a unique experience that can empower you to take your wellness to the next level. Dunk Truck is privately owned and operated, located in the metro Atlanta area.

Hydro-static weighing or “dunking” is a method athletes use to determine body (fat % versus lean mass %.) This is THE GOLD STANDARD in determining body composition.

Sessions include:

Land weight and height (all tests)
Submerged weight (body composition test)
Test results – fat% vs lean mass% (body composition test) – emailed to you after your appointment
Estimated Metabolic Rate (body composition test)
EXACT Resting Metabolic Rate to determine caloric intakes to lose fat or gain lean muscle
Consultation – we’ll help you understand the test results and their impact on your training program and your goals. (Don’t worry, we’ll help you set reasonable goals too!)
Nutrition guidance specific to you body’s composition and goals

Warmup
Run to Sessions 2x

Skill
20-25 minutes

Levels 3/4
20 Muscle-ups*
50 Toes to Bar
75 Step-ups R/L

L3 – kneeling or band assisted muscle ups
*sub 3 pull-ups and 3 dips for every muscle up

Level 2
30 Pull-ups
50 Box Dips
50 Hanging Leg Lifts (lift to L position)
60 Step-ups R/L

Levels 0/1
50 Ring Rows
40 Box Dips
30 Hanging Knee Tucks
50 Step-ups R/L

Conditioning

“Nancy”
5 Rounds AFAP
400 yd Run
15 Overhead Squats

L3/4 – 95/65
L2 – 4 Rounds, 75/55 OHS*** OR 20 2Kb Front Squats
L0/1 – 3 Rounds, 20 Goblet Squats

*** NO ONE is allowed to go any lighter on the barbell–if 75/55 is outside your capacity, you’re doing kettlebell squats. Please don’t make it awkward by asking for special treatment because you think stroking your ego is more important than following the progressive strength prescriptions of your humble Director of Programming.