I'm going back to Cali, Cali, Cali......

Greeting from the Left Coast! Lok-yi and I are in California this weekend and headed to Desert Crossfit in Palm Dunes to hit a WOD Saturday at 9AM! So super stoked to show them how we do it in the "Dirty South"! Hope everyone had a great workout with (evil) Eva! Heard it was a rough one.... Ths was the 1st WOD we did at the old location and I really hate I missed a re-match!

For my boot camp girls, remember to keep the food journals going, drink plenty of water and use Motrin only if you have to. Injuries are are not uncommon in starting an exercise regimen. Just be smart and listen to your body; if it hurts, stop. A little discomfort is common and perfectly normal A shooting or stabbing pain is an indication that you may have injured a muscle, tendon or ligament. Stop immediately before you do more damage. Rest, Ice, Compression and Elevation (RICE) is the most recommended way to alleviate the pain and keep it from getting worse. There is no shame in taking a breather if you hurt. Not if you're just tired, but if you are hurt. Remember to stop, retreat and live to fight another day!

Now that we've got the food journals started,it's time to make them work for us. Take your goal body weight, multiply by 10 and that's the number of calories you need to take in. Most of the calories need to come from protein (40% to 50%), some from low glycemic carbs (30 to 40%), some from fats (10-20%) For instance, if your goal weight is 135, take in 1350 calories while keeping your cardio to 3-4 days a week and attending boot camp 2 days a week. If you are still hungry, multiply your goal weight by 12. Homework for this upcoming week is to increase your outside cardio to 45 minutes to an hour, 3-4 times a week outside of boot camp. Be strong, be fit and be committed!

The gym will be open Saturday at 1030AM, Sunday at 3PM, Monday and Tuesday at 430PM. Be there! Also we are getting ramped up for our Holiday Challenge; more details later!

Now for todays WODs

CFWOD

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

HITWOD

Five rounds for time of:
65 pound snatch grip push press, 15 reps

5 handstand push-ups

Be smart, be safe, be healthy and be intense!