CEC Info:

Be sure to look at the Master Score-sheet posted in the front room to see how you are doing.  If your name is highlighted there is something missing.  See Cal. 

You can pick up your “WEEK 1” score-sheet and look over it.  If your score-sheet has green markings on it you missed something or did something incorrectly.  Ask Cal for clarification.

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: Coaches Choice

STRENGTH: Snatch/OH Squat
(3/75+3)5

WOD: PUPPY ARM

3 Rounds for Time:
10 OH Squat 135/105 OTG
50 Double Unders

ICING: Couch Stretch 2 mins ES
Wall Pigeon 2 min. ES