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Tuesday September 13, 2016 CrossFit Stapleton – Denver, CO

CFS NUTRITION COACHING PROGRAM OPTIONSCrossfit Stapleton CDR Nutrition transparent PNG

Athlete in the Kitchen Recipes ($20/mo for CFS Members ONLY)

  • Weekly Recipes dropped into your inbox
  • 5 meals (4 dinner/lunches & 1 breakfast)
  • ‘Almost Paleo (80/20)’ or ‘Vegetarian’
  • All options Gluten Free 

Baseline Nutrition Assessment ($75)

  • 60 minute consultation with our Nutrition Expert
  • Assess your current nutritional status (Skin-fold testing, ‘Before’ Pictures, Food Log Analysis)
  • Set future goals and establish your personal ‘Game Plan’
  • Follow-up appointment $50 (Recommended every 90 days)

Nutrition Coaching Program ($100/mo)

  • Begins with a baseline fitness & nutrition assessment
  • Personal nutrition plan will be assigned to you
  • Weekly food log reviews
  • Fitness/body comp measurement testing every 90 days
  • Daily motivation & accountability

Personal Meal Prep Program ($300/mo for CFS Members ONLY)

  • Every Friday you will receive 5 seasonal recipes (4 dinners/lunches and 1 breakfast) and accompanying shopping list from either our Paleo, Tayleo, or Vegetarian plans to your inbox.
  • Every Sunday you will receive 120 minutes of food preparation at your house, in your kitchen, with a personal chef. This will set you up for success and get you ready for the week ahead.
  • To start you will receive a preliminary grocery store tour, that will get you familiar with the local grocery store of your choice.
  • The goal here is to get you comfortable in the kitchen and become a food prepping machine.

Email tayler@crossfitstapleton.com to get started!! 

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CROSSFIT CLASSES:

Performance-

A. Every three minutes, for 24 minutes (8 sets):
Hang Snatch + Snatch

B. In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/14#)
12 Burpees

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Fitness-

A. Every three minutes, for 24 minutes (8 sets):
3x Hang Power Snatches

B. In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots
12 Burpees

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Competition-

A. Every minute, on the minute, for 12 minutes:

Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps

(focus on stabilizing your midline and maintaining a good vertical position)

Minute 2 – Weighted V-Ups x 10-12 reps

(hold weight overhead for these sets)

Minute 3 – Strict Ring to Sternum Pull Ups x 6-8 reps

B. Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split x 5 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 3 reps @ 60% of 1-RM Jerk
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 2 reps @ 80% of 1-RM Jerk

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BOOTCAMP RX CLASS:

A. Partner AMRAP:
10 Wall Ball Shots
10 Burpees

     100m run

– Alternate EVERY round (IE: p1 completes a full round alone, then partner 2 completes a full round while p1 rests)

B. 100 medball throws w/ partner:

– For time!

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