Ida being awesome!


Front squats:

  • 10 min to build to a heavy 3 RM
  • Back off sets, 2 x 3 at 90%


For time:

  • 10 Power cleans
  • 20 Burpees
  • 30 Wall balls
  • 40 Double unders
  • 500 m row

L1: 185/135, 20/14   L2: 155/115, 14/12, 1/2 Double unders   L3: 135/95, 12/10, 120 singles

Weekly Recap

No doubt that Gary is one strong dude. Racking up 1005 for his “CrossFit Total” is a great accomplishment. It must have been the gold pants.

Evviva Fall Performance Challenge

Next Monday kicks off the first day of the Evviva Fall Performance Challenge. Nutrition and performance go hand-in-hand and we are challenging you to eat to crush PRs. This is not a weight loss challenge, rather a dedicated time for you to dial in your nutrition to see how it affects your performance in the gym.

The challenge has three phases:

  • Phase 1, September 16-29: Two-weeks of clean eating.
  • Phase 2, September 30-October 6: One week of “relaxed” eating to evaluate your performance, figure out what worked from Phase 1 and prepare for Phase 3.
  • Phase 3, October 7-October 20: Two weeks of clean eating, dialed in from what you learned in Phases 1 and 2.

To participate in this challenge, you must visit use this calculator to figure out your total daily energy expenditure. This calculator will give you an estimate of what your overall calories are supposed to look like to sustain an active CrossFit lifestyle. Please watch the video and read “TDEE Calculator Explained.”

Here are the challenge rules:

  1. Commit to the challenge by signing a pledge form (hard copies will be at the gym).
  2. Workout at Evviva at least three times per week.
  3. Eat according to the nutritional guidelines (see below). Based on the caloric needs as designated by the calculator, you must meet those nutritional requirements every single day.
  4. Sleep right.
  5. Accomplish your goal on the goal board.

Since this is a performance-based challenge, we will test/re-test your progress by repeating a WOD. Next Monday, we will hold Round 1 of the Evviva Performance Challenge WOD. We’ll give more details later this week, but rest assured that the WOD will include both strength and metcon components.  At the end of the challenge, we will hold Round 2 of the Evviva Performance Challenge WOD, meaning that we’ll repeat the workout from Round 1 and hopefully you’ll reap the benefits of your hard work. Everyone who participates in the challenge will be entered into a drawing to win an AWESOME prize. Trust us, you’ll want in on this.

Below are the nutritional guidelines:

Here’s what to cut out of your diet:

  • Refined sugar
  • Dairy
  • Gluten
  • Alcohol

Here are some rules:

  • Eat protein at every meal.
  • Avoid packaged “convenience” foods like protein bars or frozen dinners.
  • Shop on the perimeter of the grocery store – make friends with the guy behind the meat counter and learn to love the produce section.
  • Choose smart carbs like sweet potatoes, rice, or bananas.

Here are some questions you might have:

  • What about deli lunchmeat? Allowed. It’s an easy, family-friendly protein.
  • What about LaraBars? Not allowed. Steer clear of packages. Eat an apple and a handful of almonds instead.
  • What about bacon? Allowed!
  • What about fruit? Allowed. It is a great source of carbohydrates pre- and post-workout.
  • What about beans and peanut butter? Allowed.  The Paleo folks aren’t down with beans and PB, but we aren’t trying to be the Paleo police.
  • What about caffeine? Yes! Coffee (black or with coconut milk) is allowed. Caffeine in the form of soda or energy drinks is not allowed.
  • What about gluten-free, vegan, designer brownies from Market of Choice? No. Just no.

What about carbs?

Everyone needs to include carbs in their diet because carbohydrates are a vital element of increasing your work capacity and burning body fat.  The TDEE calculator will help you gauge how many grams of carbs to eat daily.

From Eat to Perform:

Carbs help you do more work in the gym!  More work equals more muscle.  More muscle is favorable for fat loss because when you are sitting on your couch watching “Breaking Bad” later that night after your workout, you’ll be burning more fat.  This is why people eating adequate amounts of calories but avoiding carbohydrates don’t typically get sustainable results: work capacity barely improves and it’s much harder to build muscle and keep things humming along, so it’s much more difficult to maintain a healthy metabolism and burn fat.  It’s really that simple.

When you perform more work (more reps and sets), your body requires more energy.  Predominantly that energy comes from carbohydrate – glucose – and the best way to make that glucose available in the short term is by eating some.  Although it’s a good start, you can’t just introduce pre-workout carbs and expect to be fine – you need an adequate amount of daily carbs (predominantly around your workouts) to keep your body from feeling like it’s constantly under attack.  The timing won’t fix things completely if you’re still not eating enough overall carbs.  Each macronutrient (carbs, fats and protein) is said to be muscle sparing when in balance (though balance doesn’t mean you need to eat any or all specific macros at each meal; thinking of it more as a 24 hour window is probably more correct).

Here’s the deal, we don’t want to place so many restrictions on your food that you feel like your only option is to eat chicken and broccoli for two weeks (which would totally suck). We want you to feel like you have enough control over your choices to stay on track for two weeks. That’s why we’re structuring the challenge in phases. We want Phase 2 to offer a bit of a mental break. Think of it as a prep week to set you up for Phase 3, not as a free pass to stuff your pie hole with, well, pie.

Sage Primal Kitchen is offering smoking good deals on meal plans for the challenge. Check out her website for package information. Set yourself up for success! Let Sage Primal Kitchen do the cooking for you!

Post general questions to the Wolf Pack and we’ll reply so that everyone can see. Refer specific nutrition questions directly to Byron (in person is best). We’re here to help you accomplish your goals in a gradual, healthy way that you can sustain into the future.

Remember – Eat big. Lift big!

Legs feed the wolf!

– Michelle Baumann


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