Wed 11.23.16

‚ÄúSuccess always looks easy to those who weren‚Äôt around when it was being earned‚ÄĚ

Strength: Front Squat, 1×1 @90%, 4×3 @85%, Evert 2min
WOD: For Time 

  • 75 S2O (95/65)
  • 75 SDHP (95/65)
  • 75 Cal Row
    • 20 min cap
    • Half the class should¬†start on the rower. If more than 14 people some people will need to use the bike.

Shoutouts: None
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 Р5:30pm
        • 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

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