WOD 4.20.19

Partner Metcon

10 Rounds for Time:
270m Run
20 Russian Kettlebell Swings 
20 Renegade Rows (10 each arm, no Push-Up)

One partner working at a time. Partner A runs 270, followed by Partner B. Partner A does 30 Russian Kettlebell Swings, followed by Partner B. Partner A does 20 Renegade Rows, followed by Partner B. Repeat until each partner has completed 5 rounds. Choose a challenging load for the Swings and Rows that still allows you to complete the reps unbroken. For the Renegade Rows, work hard to stay braced and resist rotation.

Post time and Rx to comments.
Week 4 of 8

Nutrition Coaching with Alchemy Nutrition & Wellness

By Chris Fox

I want to let you know about an upcoming opportunity for ongoing nutrition coaching that might interest you. As many of you are aware, I’ve been working with clients to improve their nutrition for as long as I’ve been in the fitness business. I always viewed this practice as secondary to having a solid exercise training program and thus never really put it out there as it’s own service. Boy, was I wrong. So I learned more and got better. The principles I’ve learned over the years (and used with great success, both personally and with clients) have been making their way into the CFSBK LFPB Challenge for some time now.

I’ve come to realize that good nutrition and wellness practices are the bedrock of well-rounded fitness. It’s true, that “you can’t out train a bad diet.” You need to learn how to eat quality proteins, veggies, fats, and carbs in quantities that are appropriate for your goals. Yet it’s not so simple, right? What you put into your body is only part of the equation. HOW and WHY you eat is just as important… possibly even more so. Sleep, recovery, stress reduction, facing food “issues,” and making mindful food choices will affect your health more than (or at least as much as) some “perfect” number of calories or grams of protein, fat, or carbs. When we focus only on nutrients, we’re missing half the picture. We have to take care of our whole self. If you’ve tried to follow any traditional “diet” my guess is you have an idea what I’m talking about.

I’m super excited to announce that after a few years of refining our skills, in 2018 we (my amazing wife Coach Jess and I) launched Alchemy Nutrition + Wellness. ANW is our platform to work individually with clients to finally get off the diet train. And we just opened up a limited number of coaching spots set to start this Monday! Are you ready to commit to your nutrition and wellness from the inside out, rather than trying another restrictive diet? Would you like your own personal nutrition coach to work alongside through the inevitable ups and downs of a habit change program? Maybe the past 3 months feel like the start of something bigger, or maybe the pressure of changing in only 12 weeks caused an early exit. Either way, Alchemy Nutrition + Wellness could be a great fit.

*There are only 3 coaching spots left to begin the program this Monday…click any of the links below for more info or to register!

• Click to read more about Jess and to sign up!
• Click to read more about Chris and to sign up!
• Contact Alchemy for more info here!
• Alchemy at CFSBK!

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