Blog/WOD

May 31, 2017

This Saturday at 11:00am, our very own Jade Teta will be leading a nutrition lecture at the box. Come by, bring friends and find out how to take your training to the next level. Don't miss it!

Confused about nutrition? We don't blame you. With all the talk about paleo, primal, vegan, Keto, gluten free and everything else, how do you even know where to start? The first step is to know your goal. In this series of lectures we breakdown. The basics of the three basic goal sets; build muscle, burn fat and perform better. In this series you will learn:
⁃ the new science of metabolism
⁃ Why most eating regimes are at odds with your goals
⁃ How to know when to fuel your body and when you should let it fuel you.
⁃ The subjective and objective tools to measure progress and make it last.
Eating for body composition:
Learn how the body manages its muscle and fat stores. Your body is not a great multitasker. It likes to either be burning fat (and muscle); catabolism. Or it likes to
Be building muscle (and fat); anabolism. In this lecture you will learn the best way to manage both with an emphasis on building muscle.
Eating for weight loss
Learn why it is easy to lose a few pounds but virtually impossible to keep that weight off. Science now tells us diets, done the traditional way, are making most people fatter. Here you learn the nutritional strategies to help you burn fat, not just lose weight, and keep your results.
Eating for performance
If you want to get leaner, faster, stronger and perform better you must fuel your body. No athlete in her right mind trains hard and then starves herself. In this lecture you learn how to fuel fort raining and fuel for events

5.31.17

a.
Squat Clean

3-3-3-3-3-3-3

or Power Clean + Front Squat

b.
AUX - check out
3 sets (12 min)
alt front rack lunges x 12
single arm KB SItup x 10

https://www.youtube.com/watch?v=Jq-_lounrOE

<blockquote class="instagram-media" data-instgrm-captioned data-instgrm-version="7" style=" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:658px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);"><div style="padding:8px;"> <div style=" background:#F8F8F8; line-height:0; margin-top:40px; padding:50% 0; text-align:center; width:100%;"> <div style=" background:url(data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAACwAAAAsCAMAAAApWqozAAAABGdBTUEAALGPC/xhBQAAAAFzUkdCAK7OHOkAAAAMUExURczMzPf399fX1+bm5mzY9AMAAADiSURBVDjLvZXbEsMgCES5/P8/t9FuRVCRmU73JWlzosgSIIZURCjo/ad+EQJJB4Hv8BFt+IDpQoCx1wjOSBFhh2XssxEIYn3ulI/6MNReE07UIWJEv8UEOWDS88LY97kqyTliJKKtuYBbruAyVh5wOHiXmpi5we58Ek028czwyuQdLKPG1Bkb4NnM+VeAnfHqn1k4+GPT6uGQcvu2h2OVuIf/gWUFyy8OWEpdyZSa3aVCqpVoVvzZZ2VTnn2wU8qzVjDDetO90GSy9mVLqtgYSy231MxrY6I2gGqjrTY0L8fxCxfCBbhWrsYYAAAAAElFTkSuQmCC); display:block; height:44px; margin:0 auto -44px; position:relative; top:-22px; width:44px;"></div></div> <p style=" margin:8px 0 0 0; padding:0 4px;"> <a href="https://www.instagram.com/p/BUu2s6whB-a/" style=" color:#000; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none; word-wrap:break-word;" target="_blank">Memorial Day Murph. (Missing most of the people from the first heat), great job and thanks to everyone for everyone coming in and crushing is! #mdw #santamonica #memorialday #memorialdayweekend2017 #crossfittersdoingcrossfit #murph #murphchallenge #crossfitmom #cfsbx</a></p> <p style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;">A post shared by CrossFit SandBox Santa Monica (@crossfitsandbox) on <time style=" font-family:Arial,sans-serif; font-size:14px; line-height:17px;" datetime="2017-05-30T21:47:11+00:00">May 30, 2017 at 2:47pm PDT</time></p></div></blockquote>
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