WOD'S

Hello!

Are you ready to crush your fitness goals in 2018?

The lurong challenge is a great way to improve your nutrition which is the most important part of improving body composition and fat loss. We have done these before at the gym and have seen great success. If you are new to the challenge here's some info for you.

- 5 Week challenge
- Weekly workouts performed at the gym used to measure progress (swift option will be available)
- Starts on Jan 15th and ends on Feb 18th
- CrossFit TNT will compete together as a team. You will be logging lifestyle habits and track diet on a daily basis
- The challenge is $55 and you get a bag of protein powder when registering
- We will be pre and post-testing our weights, measurements, and baseline workouts to measure your progress.

This is what the timeline will look like for the challenge
- Pre-challenge meeting, nutrition talk, and Q&A on Sunday Jan 14th at 11:30am.
- Pre-challenge weigh-ins and measurements Saturday 13th 7:45am to 12pm and on Sunday the 14th at 8:15am to 12pm
- Challenge starts Jan 15th
- Workouts will be done on Monday’s through the challenge
- If an athlete misses a workout they can make it up by coordinating with a coach and doing so during regular class times.
- Swift will be performing a Swift version of the workout in Swift class. Swifter may also make up the workout later in the week.
- Post-challenge weigh in and measurements on Saturday, Feb 17th 7:45am to 12pm and on Sunday 18th at 8:15am to 11:45am.

So what am I supposed to eat on the challenge?
You have 3 different levels to choose from. You will pick one that you plan on following, however, each individual meal through your day can differ. For example, you can have an elite breakfast, pro lunch, and a starter level dinner.

Food Rules
General Elite Level Rules
Eat whole foods: lean meats, lots of vegetables, some fruit, some seeds and nuts, limited starches, no sugar, no dairy, and no legumes.
No candy, soda, pasta, wheat/whole wheat, rice, oats, rice, artificial ingredients, bagels, tortillas, corn, or cereals.
No beans, peas, lentils, white potatoes, or soy.
No sugar (natural or artificial) and limited natural sweeteners.
No milk, cheese, yogurt, ice cream, or butter (see ghee exception).

General Pro Level Rules
Eat lean whole foods: meats, lots of vegetables, some fruit, some seeds and nuts, limited starches, limited grains, and no sugar.
No candy, soda, corn, bread or pastas, artificial ingredients, white potatoes.
No bread products made from wheat/whole wheat.
Only natural sweeteners allowed, and no sugar.
Key allowances: Quinoa, rice, oatmeal (not instant), legumes, white potatoes, natural sweeteners, some alcohol, most dairy (natural), caffeinated supplements, whey protein supplements.

General Starter Level Rules
Eat as many whole foods as possible including lean meats, lots of vegetables, some fruit, some seeds and nuts, some starches, grains, and no sugar.
No candy, soda, wheat or wheat flour bread products, artificial ingredients, or bread products made from wheat/whole wheat.
Key allowances: all other grains (except wheat), corn, some alcohol, all fruit, potatoes, natural sweeteners, dairy, legumes, lemon/lime juice, caffeinated supplements, whey protein supplements.
On top of the food rules, you will also be focusing on lifestyle habits. Points will be awarded for completing daily workouts, sleep, vegetable intake, stretching, hydration, and trying new recipes. Lurong will provide meal plan examples and tons of recipes that will help you eat better, get guidance, and give you clear examples of what to do.
Get to the facebook group Good Eats, Great Feats for more information.
https://challengeseries.lurongliving.com/resolution18/

This Monday it’s time to re-test December’s benchmark WOD. We have a lot of numbers on the board from last year and hopefully, you’ve been keeping detailed notes of your workouts as well. 30min row for distance will test your endurance, pacing, rowing technique, and mindset.

Here is what you need to do to ensure that you crush last years number. Change the display to the layout that gives you a 30min projected finish. This way you can see what your pace is right from the start. Avoid the mistake of starting too fast or not pushing the comfort zone throughout the entire row. You want to finish this row knowing that you gave it full effort and leaving the workout feeling like you had more in the tank is no fun. If you don’t like to look at that 30min projected finish then your second option is to figure out what 500m pace you want to hold. Set a pace boat at that speed and all you have to focus on is staying in front of it for the entirety of the row.

If you are one of those people who dread doing anything for 30min then it’s time to put on your big boy/girl pants and get over it. CrossFit is about being well rounded. Lifting heavy is a ton of fun, however, it’s only a slice of the entire fitness pie and we want to be physically ready for anything. This is happening, get over it, don’t procrastinate and come in as soon as possible. Tell yourself that you can do it and focus on your technique. Let’s crush last year’s number :)


This month's primary focus is overhead squats. This squat version is challenging and tests many different aspects of fitness. It’s great for developing strength, mobility, coordination, and core stability. The most common culprit in making these difficult is lack of flexibility in ankles, chest, and upper back. We will be starting a lot of the primary focus work with specific mobility and then incorporate that newfound flexibility with lightweight overhead squats. This is a great way to see more long-lasting change. Zone in on a weakness, practice the entire movement, and long-lasting progress will happen. Greg Glassman has laid out a gold standard for core strength and that is 15 overhead squats at body weight. This is games level fitness and your goal should be to have a balance between you back, front, and overhead squat. They should be around 80% of each other. If you can squat a house but feel less confident with an empty bar overhead then we have some work to do that will help unlock more fitness PRs.


I’m currently studying for the CrossFit L3 certification and have been immersing myself in the original CrossFit journal articles. We’ll be keeping things very true this month trying to stay as close to the original message as possible.
-"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports". (World class fitness in 100 words)

We will have a few themed days throughout the week. Monostroctural Monday will be endurance work galore. Weight vest Wednesday's will challenge the fire breathers to slap some extra weight on. Tenacity Thursday will test your mental fortitude, and Partner Fri-Yay will put a nice bow on the fitness week and send you off to the weekend with a big smile :)
// Coach Oscar

Transformation Academy - 5 Week Fitness Program for Exercise Beginners
- 5 Week beginner friendly program
- 4 Workouts per week (45min each)
- Fat loss specific
- Nutrition Program & Lifestyle Guidelines
- Lot’s of fun workouts coached in a small group setting
The Transformation Academy is $199 and includes 5 weeks of semi-private workouts (20 workout sessions that last 45min), 5x30min Swift classes for makeup sessions, and a nutrition program)

Dates & Times-
Registration begins: Dec 1st
First Workout: Monday, Jan 8th
Last Workout: Saturday, Feb 10th

Transformation Academy workout times:
- Mondays 5:30pm
- Tuesday’s 5:30pm
- Thursday’s 5:30pm
- Saturday’s 9:30am

If you are ready to commit follow this link and secure your spot in the program:
https://clients.mindbodyonline.com/classic/ws?studioid=14217&stype=41&sTG=64&prodId=1543

Do you need an exercise program that will help you boost your metabolism, lose stubborn pounds, get fitter, or reach that goal you have for 2018? This program is for you.
This is the 9th edition of the Transformation Academy and it’s been a great success for many participants. Each training session is 45min long. There will be a slow and gradual warm-up. Mobility and stability work is included in each session for better longevity and resilience. We will be lifting weights such as dumbbells and medicine balls. There will not be any heavy lifting or overly technical lifts. Conditioning will be an important part of the program, however, we will not do a lot of running. Each workout will be concluded with a cool down and mobility work for optimal recovery. These workouts are designed to boost your metabolism and make you fitter. Each workout will be modified to each individual's ability.

Previous participants have been able to lose weight, improve their endurance, strengthen their core, lose inches around their waist, and increase overall fitness in only 5 weeks. That’s what the previous groups have achieved and now it’s your turn. The Transformation Academy has a limited amount of spots and they will go fast. Reserve your spot today and start the journey towards better health. We will only accept 10 participants.

Transformation Academy is a 5-week fitness & nutrition program. The goal of the program is to make you healthier and kick-start a long-term weight loss journey. This program is designed for beginners. No previous training experience is needed. The program consists of low impact exercises with a slow and gradual increase in intensity. This is a great fit for you if you have never worked out or have been away from the gym for a long time. There are only 10 spots available to ensure great individual attention and coaching. The exercise program is a combination of resistance training and cardio for maximum fat loss results.

The Transformation Academy is only open to non-members of TNT. The program is 5 weeks long with 4 workouts per week (45min). The more classes you take the better your results will be. Alongside the workouts, there will be nutritional guidance to help the participants lose weight and get healthier. Every participant will get continuous nutritional coaching throughout the 5 weeks. We will be doing check-ins to measure the progress.

The program is coached and designed by CrossFit TNT’s coaches, Oscar Isacsson and Michael Davis. Oscar has an undergraduate degree in Exercise Science and a Masters degree in Human Performance. He is also a Certified Strength and Conditioning Specialist with extensive experience in individual and group training. Coach Mike is in charge of all new members that come to the gym which means he’s got a ton of experience coaching beginners to great results.

General info:
- The workouts will be at TNT (3683 New Town Blvd, St. Charles)
- The program will start on Monday Jan 8th
- Limited to 10 people (This program is not for current TNT members)
- Nutritional education with guidelines, support, meal plan examples and much more. This program is designed for weight loss and improving health.
- If a workout is missed the participants may take 1 Swift class per week to help stay on pace. Swift is a 30min beginner friendly class with 13x times to choose from.

This is our 9th edition of the Transformation Academy and we are very happy with the success of the clients so far. The participants that have done the best have 1 thing in common, they show up. Consistency is the biggest predictor of how well you will do at the end of the challenge. This is not going to be easy or a quick fix. It’s hard work that is doable and will give you great results.

Email or call now to ask some questions! If you are interested in seeing the gym please contact Oscar and he will give you a tour.
oscar@crossfit-tnt.com
636 - 328 3701

The Swift class is TNT’s beginner friendly class that’s 30 min long. If a Transformation Academy participant misses a class they can make it up by taking 1x Swift class per week.
The Swift class times are:
Monday 7am & 7:30pm
Tuesday 7am & 5pm
Wednesday 7am & 7:30pm
Thursday 10am & 5pm (babysitting available)
Friday 10am & 5pm
Saturday 8am & 11:30am
Sunday 8:30am

FAQ
What happens if I miss a class?
Even if you miss a few classes you'll still be able to see great results from 2-3 classes per week. With the additional Swift classes, you have plenty of options to stay on pace.

Will you have another Transformation Academy soon?
We do not have another date set and we don’t do these classes often. If you are thinking about it act now!

I’m really out of shape can I do this?
This program is designed for people who are not working out or have ever worked out. We will be able to slowly bring you back to better fitness. If you are still apprehensive please call and stop by the gym. We'll be able to walk you through what type of exercises we will be doing and together we can make sure that it's an appropriate level.

What does a class look like?
The class will be 45min long. first 10-15min will be a slow and gradual warm-up. The next 10-15min we will focus on 1-2 movements for the day this can be a lift with dumbbells, bodyweight, or conditioning such as the rower. From min 30-40 we will be doing a faster pace circuit. The final 5min will be a cooldown and stretch.

I can only make 2 classes will I still see results?
As stated above with 13x Swift classes to choose from per week you should be able to find a time to make-up a class. You will see benefit from 2 classes, however, the more classes you take the faster your progress will be. There are no required amount of classes that you have to take, however, we recommend doing 3-4 classes per week.

Is this a CrossFit class?
This is not a CrossFit class. We will be working on the fundamentals of bodyweight movements, some lighter dumbbell & medicine ball work, as well as conditioning work with bikes and rowers. There is no barbell lifting and no high-skill gymnastics movement

If you are ready to commit follow this link and secure your spot in the program:
https://clients.mindbodyonline.com/classic/ws?studioid=14217&stype=41&sTG=64&prodId=1543