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CrossFit Golden: Friday 1.25.19

24
Jan

CrossFit Golden: Friday 1.25.19

HEALTH AND WELLNES EXPO

Sunday January 27th from 12-4pm at CrossFit Golden

CFG will be hosting its first ever health & wellness expo! Our goal is to provide you with the knowledge and tools necessary to make 2019 your healthiest and fittest year yet.  This year, we are switching things up to go way beyond just nutrition and we will be discussing more heath topics like recovery, injury prevention, and body fat percentage/testing. The gym will be set up with various booths highlighting local health and wellness professionals that will discuss products and services and how they could be right for you. Vendors that provide anything from recovery, injury prevention, and body fat percentage/testing will be attending. Throughout the afternoon, different specialists will offer seminars on health topics.

The Expo is Free and Open to everyone (not just members)…ALL attendees will be entered to win several awesome prizes including a 6 month free membership to CFG, a queen size mattress from Performa Sleep, gift basket from Arcanum Edge, and many more!

Every day until the Expo we will be featuring one of our vendors on the website and Facebook to give you an idea what will be available at the Expo.

Vendor Feature: CavemanChefs

Vendor Feature: CFG Nutrition

Macros:
Macros is a lifestyle in which athletes track the weight and volume of their foods in order to reach a calculated amount of calories per day with the goal of reaching optimal performance and aesthetics. During this session, we will discuss why tracking macros works, what each macronutrient is/what it does for the body, and briefly discuss how to calculate and begin to track your own macros.

Paleo:
The paleo lifestyle, often referred to as the caveman diet, it widely known in the Crossfit world. Paleo is an elimination lifestyle where athletes focus on cutting certain food groups out of their daily eating in order to look, feel, and preform better. During this session, we will discuss what the Paleo research shows, what to eat/what not to eat, and how to be successful when starting Paleo.

Keto Diet/Intermittent Fasting:
The Keto diet is a process where athletes eliminate most carbohydrates from their diet, forcing the body to burn fat for energy resulting in weight loss and increased energy. Intermittent fasting is an eating pattern where you cycle between periods of eating and periods of fasting which can lead to weight loss. During this session, we will explore the ins and outs of both the keto diet and intermittent fasting and how to get started and be successful with both.

Weightlifting
Every 2 minutes, for 16 minutes (8 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85
*Set 5 – 1 rep @ 90%
*Sets 6-8 – 2-3 reps @ 90%
Metcon
Against a 2-minute running clock, complete as reps as possible of:
Row 300/250 Meters
Max Reps of Box Jump-Overs (24″/20″)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.