**STRENGTH CLASS TODAY @4:00**

**We have had some interest in a nutrition challenge for people who want to stay on track during the holidays. We will be doing another team challenge and it will start Monday Dec.3rd.The challenge will be a 21 day sugar detox and the benefits will go to the Utah Food Bank. For full detail please read the post on Saturday.** 

21 Day Holiday Sugar Detox
Team Challenge
(Benefitting Utah Food Bank)

Teams:
3 members per team. Each team should have at least 1 male and 1 female.

Buy-in:
15-20 cans of food or $25 worth of non-perishable items for food bank.

Benchmark workout:

Kelly” (if weather allows)
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

We will be taking the lowest score per team on Kelly both pre and post challenge.

Challenge:

21 days NO added sugar of any kind (yes that includes honey, maple syrup, coconut crystals, stevia, truvia, agave, molasses, high fructose corn syrup yadda yadda – if you’re using it to “sweeten” your food, it’s a “no-go”!).

Because your body processes white flour or refined grains the same way as it does sugar, you’ll have to avoid those as well!

One-event Pass:
We’re certain there will be several holiday parties and events that you will attend. You will get a one-event pass to do as you wish. Keep in mind, that the optimal choice would be to opt out of any exposure to sugar during the 21 days, since even the smallest exposure can set you back significantly. However, if you choose to consume some type of sugar whether in food form or alcohol, you are allowed one event (or one party) during the 21 day challenge – choose wisely!

Penalty:
Each exposure to sugar will mean a lower Kelly score for team.
If a member of the team consumes sugar, the penalty will be a wod of choice determined by the coaches and will require 5 non-perishable food items for food bank.

Winners will be determined by benchmark scores and least amount of sugar exposures. Team Captain will document any sugar exposure during challenge and pre/post benchmark scores for all members, which will then be sent to Maria (maria@wasatchcrossfit.com) at the end of the challenge.  Any questions during challenge, can be answered by Maria via Facebook.

Winning team members will receive one coconut product of choice (one bottle of coconut aminos, one bag of coconut flour or unsweetened coconut shavings).

Teams placing 2nd and below, will each collectively provide food bank with the equivalent of a meal’s worth of food (i.e., turkey/ham, canned vegetables, canned fruit, etc. to feed one family).

Pre and post photos are encouraged! (you are not required to share these with others)

Question:
Can I eat whole wheat during this challenge?
Answer:
Although whole wheat still interrupts the digestion process, if you choose to eat grains during this challenge, whole wheat products are ok – as long as there are no added sugars in said products.

Question:
What about alcohol during this challenge?
Answer:
Alcohol negatively impacts blood sugar levels, period. So for this challenge, it’s out.

Question:
Where do we bring non-perishable food items?
Answer:

We will have a box at CF22.

(thank you Maria)

Why does CrossFit work? Here is the answer, this is very interesting take the time to watch it. (thanks Amy)

Just one of the many reasons we love Coach Derrick. So hands on.

WARM UP

800 Meter Run
2 Rounds Deadlift Prep:
20 Stiff leg toe touches
10 Scorpions
15 BB Deadlifts (no weight on the bar)

STRENGTH

Deadlift
3-3-3-3-3

WOD

7 Rounds for time:
7 Power Cleans 135/95
14 WallBall Shots 20/14

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

6 responses »

  1. LauraS says:

    It is 6:45 on Saturday morning and I just watched the video and read these comments, (tears are flowing).

    These moves are so technical and hard, Coach Derrick spent probably 30 minutes trying to help me with my form the other night, he was so patient and it encouraged me to want to keep trying harder. Amanda, Joanie and all of the coaches give so much support, I just can’t express it enough.

    The last few months have been challenging for us, as my son went away to school to Alaska, big adjustment as we are such a tight family. CrossFit has helped me channel those emotions through hard work.

    I am so glad that Amanda convinced me to join! She is inspiring every single day!

  2. Joni says:

    Love this video-I think I watched 2 of them and was completely intrigued. There is one with Rebecca Voight and Jason Kahlipa (sp?) as well..makes perfect sense why you want to lay on the floor and what produces WOD cough
    Completely modified this wod today. Thanks Liz. Still struggled through it
    13:23 7 rounds 7 med ball clean 7 pull ups 14 wall balls. I think I might have done an extra round of pullups ad MBC..I am challenged
    NEW PR ON MY 3 RPM ON MY DL 255!!! go me!

    • Joni says:

      oh ya…love everything about the challenge and mostly that it will go to the food bank..I don’t eat much sugar but I am all in this…need to break my little habit of delicious paleo treats…:)

  3. Amy E. says:

    Amanda I didn’t know that was your mom. That is that is so cool that she is coming to CF22!! Welcome!

    I really loved today’s WOD! 9:49RX

    Also watch the video if you haven’t, it really explains a lot about the benefits of CrossFit workouts especially after they are over. Pretty cool stuff!

  4. Amanda C says:

    Love this picture! So proud of my mom. This crossfit thing isn’t easy, it’s HARD. These moves that we do are hard, they are heavy, they are technical, they are mentally and psychically chanllenging. Everyday she comes in and tries to improve her skills, she even practices at home (don’t tell) 😉 I just want to thank all of the coaches for being so patient with all of us, and to everyone at the 5:45 class (that’s when I go) for being so supportive all the time!

    • Joni says:

      I love this pic too!! I actually was able to witness this it was so awesome.
      I have to also share something else that happened the night before that might help everyone to understand the MOXIE this woman has. We were doing Oly class and Coach Chui was instructing Laura to “split” instantly I knew or thought to myself that I cant think of an occasion that she has had to learn this yet..she stopped..thought for a brief moment and just went for it. And the more she did it..the better she got. The look on her face went from a form of maybe sheer terror…to a look of determination!!! Loved it! I often say that firebreathers are super cool- but to me this is SOOO cool to watch the determination and will do want to better in other people pushes me to do better as well!! super inspiring to watch!

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