11.10.23

Nutrition Focus for November: Portion Control
How to build your plate!
Protein = 1/4
Veggies = 1/3
Starchy Carbs = 1/4
Fat makes up the rest - and make sure there is some color!

Saturday, Nov. 11th @ 9am - CHAD 1000X Challenge
Hero Workout for Veteran's Day
This will be the only workout for this day with 3 Different Options.
Option 1 - In Teams of 2:
45 min AMRAP: Loaded Box Step Ups @ 20in box
Option 2 - In Teams of 2:
1000 Box step ups @ 20in box
Option 3 - Individual Challenge:
For time: 1000 Box Steps Ups @ 20" box

Thursday Nov. 23rd - Thanksgiving Day
We will be closed - We encourage everyone to sign up for the Turkey Trot!
(Black Friday will be a regular schedule.)

Strength: Upper Body Pulling
Advanced (Can do consistent CTB):
Every 4 min x 3 sets:
2-3 Strict Weighted Pull-Ups, choose loading to allow for 1-2 reps in reserve
6-10 CTB Pull-Ups (Butterfly)
AMRAP Barbell Bicep Curls until 2:30 mark @ 45/35lb or lighter if needed

Intermediate (Consistent pull-up, want better CTB):
Every 4 min x 3 sets:
2-3 Strict Pull-Ups
3-5 CTB Pull-Ups (Kipping)
AMRAP Barbell Bent Over Rows until 2:30 mark @ 45/35lb

Beginners (with less than 3 pull-ups):
Every 4 min x 3 sets:
3-5 Strict Pull-Ups @ 30A3 - 3 sec pause w/ chin over bar + 3 sec eccentric, then use assistance to pull back to top
4-6 Ring Rows - Tough Body Angle
6-8 DB Zottman Curls

“Kristine”
3 Rounds for Time:
Row 500/400 meters
12 Deadlifts @ 205/135 lbs
21 Bar Facing Burpees
Time Cap: 15 minutes
*Masters RX: 185/125lb (84/57kg)

Scaled:
3 rounds for time:
500/400m row
12 deadlift (155/105lb) (70/47kg)
21 bar facing burpees (step over bar allowed)
*15 min cap

Beginner:
3 rounds for time:
400/350m row
12 deadlift (135/95lb) (61/43kg)
21 bar facing burpees (step over bar allowed)
*15 min cap

Scaling:
- If you do not have enough rowers perform:
- 18/14 Cal Echo bike
- 1000/800m C2 Bike
- 500/400m Ski