Paused Front Squat | WOD 10.28.19

Paused Front Squat

5-5-5

Pause for :02 in the hole. Each set should be challenging but at a load that leaves a few reps in the tank. No failing, no bailing. Focus on maintaining an optimal front rack position throughout the entire set.

Post loads to comments.
Week 3 of 4

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For Time:
400-270-130m Run
75-50-25 Double-Unders
30-20-10 Dumbbell Hang Squat Cleans 35/20

Modify the Dubs to Alternating Foot Steps as needed. The dumbbells should be medium-heavy for you, with each round done in 1-3 sets. 

Post time and Rx to comments.

80-year-old CFSBK OG Jacinto B. getting after 20.3 at Friday Night Lights. Check out Thomas H.’s photos from Friday and Saturday! 

Alchemy Nutrition + Wellness Fall Sign Ups

It’s hard to believe, but the holidays are just around the corner. And, if you’re like many folks, you might be already be thinking ’tis the season… for pumpkin spiced everything and the ensuing holiday parties with cookies, cocktails and more cookies. But what if this year was different? What if instead of waiting for the New Year to set resolutions and create new goals, you started working on changing your approach before the holidays? What if you went into this holiday season with a mindset of trying to be just a bit better. That’s where we come in.

Beginning on Monday November 18th, Coaches Jess and Chris Fox will be opening up limited spots for our 12 month nutrition coaching program through Alchemy Nutrition + Wellness. Our mission is to help clients create a healthy relationship with food in order to improve overall health, wellness, and performance.

Now you might be thinking, “No way am I starting a diet before the holidays!” Well, thankfully this isn’t a diet. By developing healthy habits, our clients learn how to approach life’s stressors, and still enjoy life, in a way that supports their goals. We won’t tell you what you can’t eat, but we will help you identify options that better support your goals. Read more about the program below and contact us to reserve your spot now!

WHAT WE OFFER

Many people know what they should be eating but lack the structure necessary to do so consistently. At Alchemy Nutrition & Wellness, we use a client centered coaching program to provide the structure and accountability you need to finally make nutrition work for you. It’s not a quick-fix, short-term diet. There’s no counting, complicated meal plans, or elimination of any particular food group. Working side by side with your coach over the course of a full year, you’ll develop the habits necessary to eat better today, tomorrow, and next week, and to develop skills to be healthy for life.

WHAT RESULTS YOU CAN EXPECT

• A healthy relationship with food and the ability to enjoy it
• A deeper understanding of what foods to eat regularly and what serving sizes are appropriate, without the need to weigh and measure
• Independence from “dieting”
• Improved body composition and overall health
• Improved self esteem and confidence in other areas of your life

More Info

• 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!

CLIENT TESTIMONIALS

“I started doing the PN coaching program because after almost four years of steady weight training and two years of CrossFit, I just wasn’t seeing it in the mirror, and I was still scaling almost anything bodyweight, which felt super dispiriting. I wasn’t really sure what to expect, but I knew that hitting the gym wasn’t my problem, and something else might be needing a major shift. Since completing this program I am my lightest weight since college (half a lifetime ago), have kept it off for six months (and continue to lose), and have enjoyed lots of compliments and a new wardrobe among other things. Most importantly for me, I am NOT counting the days until I am done. What I learned on the program is not so much what to do—I have read LOTS of material on how to get shredded—but how to do it every day and stick with it.

Chris clearly knows what he is talking about, provides a mix of thoughtful feedback and tough love (depending on the day), and has gone through a lot of this personally (very successfully). He’s very good at boiling down to the key points, what I could/should be focusing on to keep me engaged. For the price of basically a personal training session each month, it’s well worth it for anyone that feels like they need to do some work in the kitchen. I can’t recommend it enough.” —Ben S. 

“I have spent my most of my life struggling with eating and weight issues. I’ve tried more programs and approaches than I care to remember. A year ago I started hearing people at CFSBK talking about this program and I was intrigued. Several things about the program were appealing. There wasn’t a menu plan, it was designed for a year long commitment and it involved meetings and contact with a coach I already had deep respect for. I signed on and can’t say enough about how life enhancing my experience has been. Yes I lost inches and pounds. Yes I gained some cool new tricks (hello pull ups!). But my biggest take away from my time with the program in general and Jess Fox in particular was that there is value in consistently making small choices to do a little better. An essential part of our sessions together was talking about what else was going on in my life not just focusing on food. Jess was always there to meet me where I was and she knew just how much to gently push me to a place just slightly outside my comfort zone. The daily lessons and work that came from PN helped me stay focused and grounded  even at times when I felt like my efforts were meaningless. I learned so much not just about eating, nutrition and performance but also about myself. I highly recommend the program. It’s a great gift to give oneself.” —Sasha S.

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What Made Dinos Sore? Scientific American
Blue Light Isn’t the Main Source of Eye Fatigue and Sleep Loss JSTOR Daily