Archives for CrossFit Pride

This is your last week guys! Time to re-test your fitness and get after that Challenge Wod! A few things to remember:

You must re-do the wod EXACTLY how you did the first time through. Meaning same weights, same way all around.

You will also need to take your “After” photos in the same clothing you took your “Before” photos in. This provides a better comparison. Please also be aware of the lighting, make sure you are in a well lit room.

The Challange Wod is a piece of the criteria looked at when a winner is selected, so give it a good go.

Nutrition Wod:

For time: 800M Run, 50 Thrusters, 30KB Swings

Dumbbells: 55/20

Bar: 45/35

Kettlebell: 53/35



3:30pm/4:30pm/5:30pm/6pm Cycle

Sneak Peek…

Deadlifts and some more Deadlifts today!


7:30am Open Gym/8:30am Team WOD & Cycle/9:30am & Yoga

Guys we have 2 weeks left! Granted I do not believe many of you even read these blog posts, BUT the end is nearing and you all should be feeling better about what types of foods meet your individual needs etc. Stay Consistent and thats how you will see changes overall. Many people join challenges to loose a large amount of weight over a short period of time, but in reality that is not realistic and many times once a challenge ends that weight goes right back on. There are so many things out there that tell you they have the next quick fix, fat burners, cleanses, etc. They are all crap. That isn’t a normal way or a healthy way to lose weight and keep it off. What is then?? Its the one thing people do not want to hear, eating quality foods, getting in some exercise, and staying consistent with that.

Similar to driving a car, your gas mileage sucks when its a bunch of fast, slow, start, and stop. However, when you cruise at a general speed consistently, your gas goes farther and longer for you. Not to mention, your engine and all its components steadily work together better. Small changes, consistently made over time is the answer to being healthy. Some of you may be focused on the scale. Let me be the one to tell you its a big fat liar. Yes I have you weigh in, but thats not the end all be all. Feeling better in your clothes, feeling less bloated, noticing some muscle definition. THESE are the things we need to see and celebrate. I hope when this is over in the next two weeks you at least take away the idea of eating a balanced meal several times a day works better than binging on all the foods. I hope that your sleep has improved because you are eating better and better quality veggies. I hope that you continue to work towards your fitness goals and not look fora quick fix. If it was easy, everyone would be in shape 24/7.

Stay the course, this is meant to be a small weight loss a week thing, sometimes none at all. If you have been consistent and honest with yourself you will see the changes in the end! Keep moving forward my friends!


Sneak Peek..

16 Alt. DB Snatch

10 Box Jumps Overs

100 Double Unders

30 Toes to Bar

200’ Bear Crawl or 80’ Handstand Walk

8:30am/9:30am Open Gym/ 3:30pm/4:30pm/5:30pm/6pm Yoga

Sneak Peek…


400m Run

12 Power Cleans

12 Front Squats



Do you start your day off with a hot cup of Joe? Many people do, they also add a lot of other randomness to their coffee that isn’t necessarily good for you. The extra sugar in the creamers only add to inflammation, which can make you more sore, tired, etc. Granted its not just your morning coffee doing this, but starting your day off with a dose of sugar can have its consequences with your cravings the remainder of the day.

I’m not one to supplement or recommend them to others, but if you haven’t tried Bub’s MCT Oil in your coffee, your missing out! The health benefits are amazing!

“BUBS 100% virgin coconut oil delivers a power-packed punch of health benefits, each part contributing to total well-being.* BUBS MCT is 70% C-08, commonly known as caprylic acid, a fast-acting, clean energy source that quickly converts into ketones after ingestion, helping to provide you with instant energy.* This healthy fat aid in boosting mental clarity within minutes while helping reducing gut inflammation, promoting overall digestive health for the ol’ GI tract.* Capric acid, or C-10, makes up the remaining 30%, helps in keeping your GI tract happy and healthy while boosting the immune system along the way.” (from the Bub’s Naturals Website)

Not to mention the above, but it adds a creaminess to your coffee that is smooth and delicious on its own! I add one scoop every morning. They have other products as well, but the MCT Oil has been a great add in my daily diet. If you try it out, let me know what ya think!


3:30pm/4:30pm/5:30pm/6pm Cycle\

Sneak Peek..

STRENGTH– Strict Press


MIN 1 – Max KB Swings

MIN 2 – 5-7 Barbell Strict Press

MIN 3 – Max Calorie Bike


4:30pm ONLY


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