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Wednesday April 20, 2016 CrossFit Stapleton- Denver, CO

Nutrition Menu of Services

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Nutrition for all!

We are happy to announce the following Nutrition Services here at CrossFit Stapleton!

 Email Tayler@crossfitstapleton.com if you are interesting in signing up for any of our services or if you have any questions.

Baseline Nutritional Assessment – $50

30-minute consultation with Tayler to assess your current nutritional status and future goals.  Includes: skin-fold testing, “before” pictures, goal sheet.

Weekly Menu and Shopping List – $20/week

Do you enjoy cooking but struggle to come up with new ideas?  Tayler will provide you with custom designed weekly menus and shopping lists that will rotate seasonly. 

3-Day Food Log Review – $25/log

Food log accountability is a huge part of success when it comes to meeting your nutritional goals.  Having someone to answer to is motivating and will keep you on track in your efforts to achieve your goals. 

Monthly Food Prep – $300/month

What do you get:

– Every week a seasonal grocery list is made for you! The grocery list will contain all ingredients necessary to prepare 5 full meals (1 breakfast and 4 dinners/lunches) that feed 4 (20 total meals). You buy these ingredients and then Tay will help you prepare everything on Sunday.

– Custom tailored weekly menus that are based off of your individual health and fitness goals (weight loss/weight gain/performance/etc.)

– Every Sunday you will receive 90-120 minutes of food preparation at your house, in your kitchen. This will set you up for success and get you ready for the week ahead.

– Preliminary grocery store tour – will get you familiar with the local grocery store of your choice. The goal of the tour is to teach you how to shop “in season”

– 24 hour email/txt support from Tay.

– Preliminary ‘Assessment’ (A $35 value): 30-minute consultation with Tayler to assess your current nutritional status and future goals. Includes: Skin-fold testing, ‘Before’ Pictures and a Goal Sheet.

The cost of this program is $300/mo (includes 4 prep sessions) 

 

CROSSFIT CLASSES: 

Performance-

A. “Mamba”- Complete as many rounds and reps as possible in 18 minutes of:

5 Ring Muscle-Ups (Sub = 9 Pull-ups + 9 Dips… can partition IE: 3x 3&3)

8 Power Cleans (185/125 lbs)

24 Box Jumps (30″/24″)

– “Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.

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Fitness-

A. Complete as many rounds and reps as possible in 18 minutes of:

10 Ring or Stationary Dips (or Push-ups x 20)

15 Kettlebell Swings

20 Box Step-Ups with Dumbbells

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BOOTCAMP RX CLASS:

A. Complete as many rounds and reps as possible in 18 minutes of:

20 Push-ups

15 Kettlebell Swings

20m down/back KB Farmers Carry

150m sprint

B. Shoulder Time – 3 Sets:

20x Reverse Snow Angels

Rest :60

:20 Hollow-hold on rig (active shoulders)

Rest :60

:20 HS Hold

Rest :60

20x (20 forward/20 back) Arm Circles (Rd 1 – small, Rd2 – medium, Rd 3 – big)

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