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CEC Info:

Congrats to all those who have finished Week 1 of the 2018 CEC.  There are still a few participants that need to complete CEC 18.1 and have their body composition analyzed.  Please see Cal or Tami to get that accomplished. If you have not paid your $20 yet please do so.  That money is all used for prizes to be given at the end of the CEC.  We will post a updated results bulletin in the Box on Thursdays.  Check it out to see how you are doing.  Your score-sheets will receive deductions for missing information. 

As the CEC progresses I will require more and more detailed information on the weekly score-sheets.  Be sure to read over each new score-sheet carefully and pay attention to the information I pass along on the website.  Make it a habit to check for CEC information on the WOD web page each day.

This week, (2), we add calories, your 2018 CEC goals and your list of penalty foods/categories to the score-sheet.  There is some confusion as to how you earn points when you fill out the + or – columns on your macro-nutrients.  You earn points by simply writing down the grams you are over(+), or under(-) for each macro on a given day.  How much you are over or under does not matter, YET. If you have further questions about this please ask Tami or Cal for clarification.

WARM-up: Row 1K

STRENGTH: Back Squat
5 Sprints
3 good Warm-up Sets
20/80-15# 
(“Now it becomes Mental”)

WOD: SKILL WORK

With the 2018 CrossFit OPEN just a little over a month away it is time to focus on the 2 or 3 things that you really want to be able to accomplish in the OPEN.  Let the OPEN motivate you!!!