Thursday WOD – 122117

Eat enough to support exercise but not body fat.

The quality and the quantity of the food you eat matters. Your macronutrient consumption and micronutrient consumption matters.

Also, CHEW your food and sit down while you eat. Eating and Digestion go hand in hand. Chew every bite of food 20-30 times.

Essential amino acids and vitamins and minerals come from eating meat. Vegetables and fruit contain vitamins and minerals that your body needs to function its best.

The best way to start to evaluate your diet is to keep a food journal for a whole week. Use this as a starting point to make some changes in your eating habits and food choices.

HOLIDAY SCHEDULE
Fri. Dec. 22 – no 5:30pm
Sat. Dec. 23 – Regular Schedule
Sun. Dec. 24 – CLOSED
Christmas Day – CLOSED
Tue. Dec. 26 – CLOSED
Wed. Dec. 27 through Sat. Dec. 30 – Regular Schedule
Sun. Dec. 31 – CLOSED
New Year’s Day – CLOSED

2018 WCCF TEAM FITNESS CHALLENGE!!
GET SIGNED UP TODAY! Registration includes Before and After body fat testing, food log analysis, and Coaching on Nutrition and Lifestyle! https://whaling-city-crossfit.triib.com/events/challenges/238/

GIVE THE GIFT OF FITNESS REFERRAL PROGRAM
This Holiday season, buy a WCCF Gift Certificate of at least $25 for a (non-member) friend or loved one, and when they redeem the certificate, you receive a credit valued at 150% of the Gift Certificate. For example, if you give your Mom a $110 WCCF Gift Cert for Christmas and they use it to start our On-Ramp Program, you will get a credit on your account for $165! Can purchase online or at WCCF!

WCCF OUTSIDE THE BOX
Do you feel like you aren’t getting what you need out of Group classes? Have specific goals you want to work towards?
Need one on one Nutrition Coaching? Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/

WORKOUT OF THE DAY

Wellness
1a. Bench Press @30X0: 3RM
1b. Face Pull: 5×20

2. For time:
35/25 Calorie Bike
30 Lateral Hurdles 20/15
30 Pushups
Rest 2:00
Repeat

Fitness
1a. Bench Press @30X0: 3RM
1b. Face Pull: 5×20

2. For time:
35/25 Calorie Bike
30 Lateral Hurdles 24/20
30 Pushups
Rest 2:00
Repeat