Thurs 11.24.16 – Thanksgiving Hero WOD DON

9:30am – 10:30am  – Hero WOD:  DON,  For time

66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 55#
66 Knees to elbows
66 Sit-ups
66 Pull-ups (Mod: Rows)
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

Previous DON:

Shout-outs: Mike Fed Bday

Box News:

  1. I am serious about helping as many people as possible in 2017 and that means knowing more about the health problems being faced by people over the age of 55 so I can truly serve them. What I want to do at Isabella Fitness is begin creating a program about specific fitness issues for people over the age of 55.  Sounds simple, right? Here is where I need your help. If you could take just 2 minutes and tell me the biggest health challenges being faced by a loved one over the age of 55 that they would like to get help on. I promise to make sure the information is valuable and useful.
  2. WODwithBen had a great run after 7 workouts ( It is time to switch it up a little bit during the holiday season. Friday 5:05pm will now move to ROMWODwithRICH. ROMWOD is the CrossFit version of Yoga. I think this would be a great time to slow things down a little bit and get some well-needed mobility time together with the crew (11/25, 12/2, 12/9, 12/23, and 12/30)


      1. December 16, 2016: Holiday Party 6pm-9pm
      2. December 28, 2016: Wellness Information Session 3:30pm – 5:30pm
        • I am excited to have Alicia Leston come in and share her wealth of knowledge with the crew. I visit Alicia’s office once every 4-6 months to discuss my health/fitness goals, biomarkers for overall health, blood test results, and body composition goals.
        • She is going to come to the box to:
          -Provide people with their body comps (usually a $25 cost)
          -Provide an explanation of what your body comp tells you about your overall health.

          -Discuss Nutritional Blood Testing & Proper Supplementation
          -I have been eating healthy and exercising for a long time. At the beginning of 2016, I felt as though something was still missing. I realized I really was dependent on my doctor to let me know if my bloodwork was good or not. I wanted to know how my nutrition and exercise were really influencing my body as a whole. I decided to start tracking my health through body fat composition, analyzing my blood testing, and using proper supplementation. This is where Alicia came in. I was able to visit Alicia, discuss my goals, measure my body comp, and order bloodwork through her. When the bloodwork arrived back I was able to meet up again to discuss the results. Based on the results, for the first time in my life, I had an actual plan moving forward when it came to working out, nutrition, and supplementation. I felt empowered for the first time in my life after looking at my bloodwork results. 6 months later I was able to get my blood work retested. This time I was really able to see if my lifestyle changes influenced my health. This is the benefit of working with someone who can sit down with you to discuss your health. Most doctor’s visits are spent waiting for the doctor, meeting with him/her to diagnose an issue, and you leave with a prescription. This is not like that at all. I want everyone to experience this for themselves
Don 2015
Don 2015



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