WOD'S

Partner Nutrition Challenge - Fall 2019

Are you ready to step up your nutrition and workout game?

Are you looking for extra accountability from a partner that’s going to call you out on your shenanigans?

Do you want to win personal training session, protein powder, braggin rights, and score some personal records in the process?

We have just the thing you need.

We are doing another one of our very popular partner nutrition challenges. The guidelines are simple and VERY powerful. We have 9 daily points available and your goal is to get as many of them as possible with your partner for 30 days.

The challenge is $20 per person and these are the prizes for the challenge winners:

• 1st 5x30min duo PT session with Oscar
• 2nd 2x30min duo PT Sessions with Lyndy
• 3rd 1stPhorm protein powder

The challenge starts on Monday September 9th

The challenge ends on Tuesday October 8th (30 days)

You are encouraged to monitor your weight, measurements, and performance, however, the challenge is all points-based. We want you to focus on the process. Taking one day at a time. If you can turn these 9 bingo items into a daily habit then you will see weight loss and great performance results. Each bingo item is worth 1 point. The points will be collected every week through an email sent out to you.

Rules explanation

10 000 steps

• Walk 10 000 steps. This is the minimum to achieve 1 point. If you take more steps good for you. No extra points for doing 20 000. You will calculate this number by using a Fitbit, apple watch, smartphone, or similar tracker. Don’t have a fancy tracker to use? Walk 5miles and you are set.

Extra credit

• If you are feeling extra energetic you can perform this at the gym OR outside of the gym for an extra point
• 100 Sit-ups
• 100 Cal bike/row/ski (this can be split up if desired for example 50 cal row & 50 cal ski)
• Run 1 mile

Sleep

• 7 hours of active sleep. This does not mean 7 hours in bed with 1 hour of surfing on your phone. Power naps count towards the daily sleep total. You can’t sleep for 14h in one day to make up points for a day with less than 7h.

Recovery

• You will get a point for an activity that helps you stay active, de-stress, and recover from exercise. This can be a walk in the park, easy bike ride, paddleboard, meditation, swim, or similar activity. Stretching is a great option as well. The minimum time requirement is 10min.

Water

• For this bingo item you have to consume half your body weight in oz of water. Here’s a math example for you, Sally weighs 200lbs. Sally divides 200/2 which equals 100. Sally needs to drink 100oz of water. This can be spread out throughout the day. Only water counts. You may consume unsweetened tea and black coffee, however, this does not add to the water total. Sparkling water without calories counts as water.

TNT workout

• You will get a point for doing a Swift workout, CrossFit workout, Plan B, or lifting class at the gym. Mobility class does not count as a session and the workout has to be performed at the gym.

No liquid calories

• Beverages that are allowed are water, sparkling water, unsweet tea, and black coffee. Protein shakes are allowed which is an exception to the liquid calorie rule. Alcohol is limited to 1 drink per day which is also an exception to the liquid calorie rule. Soda, diet soda, and protein shakes high in carbohydrates are not allowed. Alcoholic beverages can not be “saved up” over several days. Creamers of any kind are not allowed. Low-calorie energy drink such as monsters, rockstars, bang, NOCCO, and Reign are not allowed.

Protein with each meal

• Each time you have a meal OR a snack it has to contain a minimum of 20 grams of protein. Don’t know how much protein is in food? This would be a great time to educate yourself by reading labels and using the google machine. If this feels like an overwhelming task, skip that bingo option. Focus on the rest of them. Good sources of protein include.
• Meat (beef, pork, chicken, fish, etc.)
• Eggs
• Dairy products (cottage cheese, yogurt, cheese)
• Protein shakes, protein powder, and protein bars

No Junk Food

• If you’ve stayed away from these items through the day you've earned yourself a point. For questionable food items and grey areas please ask Lyndy or Oscar on the community page for clarifications.
• Candy
• Pizza
• Baked goods
• Desserts
• Bread
• Pasta
• Rice
• Breakfast cereal
• Cake
• Pastries
• Sauces containing added sugar
• Fried foods
• Chips
• Yogurts high in added sugar
• Ice cream (any kind)
• Hot dogs

You get to choose who your partner is. This can be a swifter or a crossfitter. Maybe you have a friend/colleague/family member that is looking to start working out? This is a great time to start. They can jump right into Swift class or sign up for the Transformation Academy that starts on the same day.

If you are interested in doing the challenge but don’t have a partner? Send me a message and I might be able to team you up with someone.

We will not have an official weigh-in and measurements taken as we’ve done in the past. This is all being scored on points. The team with the most points will win. If there is a tie the team with the most workouts completed at TNT will win. You are encouraged to measure your own improvements with the scale, tape measure, and pictures. The points will be tracked using the honor system.

Registration will open on Wednesday, Sept 4th. You can register yourself in mind-body under events.

Where have the last 10 years gone? TNT started back in January of 2009 at New Town Fitness in New Town, but became an official CrossFit Affiliate May, 27 2009.

Did you know that TNT actually stood for Training in New Town? Once we moved to our own location on New Town Blvd, we were no longer allowed to use the name New Town in our name. It hadn't even been a day later when coach Ro had a BIG CrossFit TNT decal on her car and was at a coffee shop when a gentleman came up to her and said, "So does TNT stand for Today Not Tomorrow?" She looked at him and said, "Well yes it does!" And that my friends is how CrossFit TNT became what it is today!

Our 10 years just happens to fall on the same day as Memorial Day, Monday, May 27th.

We hope to see each and every one of you who have made TNT what it is today. We are happy to invite all current and former CrossFit TNT members, Personal Training clients, Swifters, CrossFit Youth, Transformation Academy, Wheelie Good Friends and more!

WHO: For our current members, former members, staff and their families

WHAT: Murph, BBQ / POTLUCK & Pool

WHEN: Monday May 27th. Murph at 9:30am. Potluck and BBQ at 11:00am. Pool at Blanchette Park 2pm

WHERE: CrossFit TNT and Blanchette Pool. http://www.stcharlesparks.com/aquatics/hours-and-rates/blanchette-aquatic-facility/?fbclid=IwAR38zuRjjy7G9TELGPKmfh3kv9l0j1vtDBlxXiBVcgNc-_PuOkWVBXcUqI0

WHY: To celebrate TNT's 10 years and to do the Hero workout Murph.

FILL OUT LINKED SURVEY TO RSVP: https://docs.google.com/forms/d/e/1FAIpQLSfCBG4NLOLrG_ZiIOBnGcIZ24lnT95_7aSmRl_KeFpNm4m9dQ/viewform

CLICK HERE TO REGISTER

You are not 100% happy with your fitness level. You want to start an exercise program but are not sure of what to do. You don’t want to figure out what exercise you should do and going to the gym by yourself leads to missed workouts and lack of intensity.

We have the EXACT THING YOU ARE LOOKING FOR.

A 4-week beginner program that slowly introduces you to effective exercise, practical nutrition strategies, higher accountability, and instruction from knowledgeable fitness professionals.

This is a 4-week program that starts on Monday, March 25th and ends on Saturday, April 20th. The cost is $149.

Workout times:

• Monday 6am-6:45am
• Wednesday 6am-6:45am
• Saturday 8am-8:45am

Workout location

• 3683 New Town Blvd, Saint Charles, MO.
• Showers are available

There are only 10 spots available for this Transformation Academy.

The program is $149 and includes

• 12x45min transformation classes
• 4x30min Swift classes
• Nutrition guidelines
• Online support and nutrition assignments through a closed FB group

The Transformation Academy is only open to non-members of TNT.

This is a great fit for you if you

• Have never exercised before or want to get back to exercising
• Want individual coaching attention and motivation from a small group of like-minded individuals
• Are looking to step up your workouts and nutrition for weight loss and better fitness

FAQ

What happens if I can't make a class?

• You will see results from 2x classes per week. The more classes you do the better the results will be. All transformation academy participants are allowed to take 1x Swift class per week (30min class without barbells) to ensure that you get enough workouts completed. We have 18x swift classes each week so you’ll be able to stay on track when things get hectic.

Check out the Swift times here -> SWIFT BOOT CAMP

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.

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 2-3 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 circuit of moderate intensity. The final 5min will be a cooldown and stretch.

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, no higher impact exercises, and no high-skill gymnastics movement
  

I’m still skeptical about this whole thing

• Please come visit the gym, take a look at the space, and talk to us. We’ll answer any question you have. If you think this will be too easy or hard we’ll be able to direct you to another class offering.

What kind of results can I expect?

• The more classes you take and the more you adhere to the nutrition guidelines the better your results will be. We’ve done many successful Transformation Academies and on average people will get fitter, stronger, lose weight as well as inches. 4 weeks is a fairly short time but you’ll surprise yourself on how much progress can be made.

The program is coached and designed by CrossFit TNT’s head coach Oscar Isacsson. Oscar has an undergraduate degree in Exercise Science and a Masters degree in Human Performance. He is one of few L3 certified coaches in the state with extensive experience in individual and group training. This is the 11th! Transformation Academy we’ve done and we specialize in getting your fitness journey started with appropriate intensity.

Follow this link to secure your spot -> Transformation Academy Registration

For questions please email oscar@crossfit-tnt.com or call 636 - 328 3701

#TodayNotTomorrow

Swifters and CrossFitters!

It’s time to kick it into high gear and what better way to do so than with a fun challenge. This time we are bringing back the very successful partner format. Extra support, more accountability, and better results. We’ve got some fresh rules, great prices, and special offer to friends/family/spouses that’s been thinking about doing Swift classes.

The prizes for top teams are:

• 1st place
  • 10x30min Semi-private personal training session with coach Oscar ($435)
• 2nd place
  • Nutrition consultation for both teammates ($240)
• 3rd place
  • 1 month supply EACH of protein powder from supplement superstore ($110)

Those are some sweet prices that will help you crush any fitness goal you have. If you apply yourself to the bingo sheet as well as the workouts you’ll see some great results.

You get to choose who your partner is. This can be a swifter, crossfitter, OR someone who is new to TNT. Maybe you have a friend/colleague/family member that is looking to start working out? This is a great time to start.

We will not have an official weigh-in and measurements taken as we’ve done in the past. This is all being scored on points. The team with the most points will win. If there is a tie the team with the most workouts completed at TNT will win. You are encouraged to measure your own improvements with the scale, tape measure, and pictures. The points will be tracked using the honor system.

Info & dates:

• This challenge starts on Monday March 11th
• This challenge ends on Sunday, March 31st.
• This is a 20-day challenge.
• The price for members is $25 per person
• The price for non-members is $65 (this includes unlimited Swift classes from March 11th to March 31st).

Weekly submission of points will be required. Missing the deadline will lead to a point deduction. Please see the points sheet below to see what the rules are. Each bingo item is worth 1 point. The daily max is 10 per person and 20 for a team.

Bingo sheet explanation

TNT workout:

• This can be a crossfit class, swift class, personal training session, or Plan B. 2 workouts in one day does not give you 2 points.

Water:

• This can be spread out throughout the day. Only water counts. You may consume unsweetened tea and black coffee, however, this does not add to the water total. Sparkling water without calories counts as water.

Social media check-in:

• Help motivate fellow members and spread the word of fitness. This can be done through facebook, snapchat, or Instagram. Any social media activity counts as a point. You can check in at the gym, snap a picture/video, or just do a quick story (Instagram and Facebook feature that deletes after 24 hours).

Protein goal:

• Ladies have to get at least 100 grams and men at least 150 grams. Increasing protein intake is beneficial for fat loss and recovery from workouts. This is a total that has to be consumed during the day. Don’t know how much protein is in food? This would be a great time to educate yourself by reading labels and using the google machine. If this feels like an overwhelming task, skip that bingo option. Focus on the rest of them. Good sources of protein include.
• Meat (beef, pork, chicken, fish, etc.)
• Eggs
• Dairy products (cottage cheese, yogurt, cheese)
• Protein shakes, protein powder, and protein bars

Stretching:

• This can be static stretching, yoga, dynamic stretches, and foam rolling. This can be broken up throughout the day. Stretching in class does not count except for Swift relax. 10min total for the day is the goal.

Sleep:

• 7 hours of active sleep. This does not mean 7 hours in bed with 1 hour of surfing on your phone. Power naps count towards the daily sleep total. You can’t sleep for 14h in one day to make up points for a day with less than 7h.

Liquid calories:

• Beverages that are allowed are water, sparkling water, unsweet tea, and black coffee. Protein shakes are allowed which is an exception to the liquid calorie rule. Alcohol, soda, diet soda, and protein shakes high in carbohydrates are not allowed.

Carb limit:

• The limit for ladies are 100 grams and for men 150 grams. Just like the protein rule, this requires some basic nutrition research by checking labels and google searches. This is not a very restrictive limit, however, it gives you very little room for chips, sweets, pasta, bread, and similar products. If you fill the plate with non-starchy vegetables you’ll be plenty satiated throughout this challenge. Good sources of carbs are vegetables. You can eat as much broccoli, zucchini, celery, spinach, cabbage, peppers, onions, squash, tomatoes, and similar non-starchy vegetables without reaching the limit. Fruits, berries, and potatoes can certainly be incorporated, however, these will need some moderation.

10min walk:

• The walk has to be outside. This has to be an uninterrupted 10min walk. You are not allowed to add up small daily walks to and from work, stores, gym, to reach 10min. This is a separate and intentional activity to get fresh air, activity, and to de-stress.

Gym extra credit:

• You have the option of getting an extra point by doing 100 cals on either the bike, ski, and/or rower. This can be done before or after any of our group classes. If another class needs to use the equipment please switch to a different implement that’s available. The extra credit has to be done in conjunction with a scheduled class.
  
• Gym extra credit can also be an at home workout. In order to get the point, you can either do 100cal at the gym OR do 50 burpees at home. This allows you that can't make it to the gym to still get a point in for the day. We hope this accommodates your busy schedule.

If you have more questions about the carbs and protein limits I’d recommend going to the nutrition seminar on March 5th at 6pm. This talk is called ‘Intro to Macros’ and we’ll break down what you need to know to get ready for the challenge.

You are responsible for logging the daily points. There will be a weekly submission. You’ll be emailed a survey link where you fill out the team name and how many points you got.

If you are interested in doing the challenge but don’t have a partner send me a message and I might be able to team you up with someone.

If you are not a member but want to seize the opportunity of joining the challenge and getting swift class during the challenge follow this link ->

https://clients.mindbodyonline.com/classic/ws?studioid=14217&stype=41&sTG=68

If you are already a Swift member please log into mindbody in order to choose the member pricing.

Please let me know if you have any questions.

Oscar@crossfit-tnt.com

636 - 328 3701

Every week at TNT for the CrossFit Open 2019 we will have a theme. Whichever team, guys or girls is more festive will get 5 bonus points! This weeks theme is Mardi Gras. Wear beads, purple, green, gold, masks, whatever you can find!!!

FROM

Womens Muscle Tank:

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