Hustle and Bustle


Warm up with: 

50 double unders or 150 singles


Back Squat 6, 4, 2, 2, 2

WOD: (155/105)

15 Clean and Jerks

500m Row

9 Clean and Jerks

500m Row

6 Clean and Jerks

500m Row


Christina, Emily, Jeff, Becca and Tiny after the Turkey Trot in Windsor.  We didn't know it at the time, but Becca dominated!  1st place in the master's divison...

The kids all made us proud.  Tiny and his son, Dawson with Jayde, Jackson and Christina...

I’ve been thinking a lot lately about how busy we all are. Work, school, projects, Christmas shopping, cooking, family, football... For any one of these things, I can give you a list of why it would be easy to slip into making poor eating and exercise choices.  Put them together and its starts to sound overwhelming.  Fear not though!  Our friends at Crossfit Evolve posted this to help you stay on track:

The holiday season is in full swing and people's calanders are filling up with parties, get togethers, dinners, etc. It can be a tough time of year to keep up on your good habits. We get busy with the kids' holiday programs, gift shopping, and all the other fun things that are part of the season. Exercise and good nutrition are pretty easy to sacrifice during this busy time of year. Don't do it!

First, get in the box. Keep that routine up during the holidays. If you're still getting your WODs in, you'll be focused and more apt to keep your nutrition dialed in. Here's a couple of tips from Christy Swift as part of her article 8 Ways to Eat Healthy Over the Holidays:

Portion Size. Don’t feel you have to deny yourself Aunt Judy’s sinful casserole because you know it’s loaded with fat. Especially if it’s a dish you only get to enjoy once a year, go ahead and enjoy it . . . in moderation. Serve yourself small portions of everything and eat slowly so you can savor every bite. An alternative approach: use the three bite rule. Limit yourself to three bites of anything unhealthy. That’s usually enough to satisfy a craving so you can move on to something else.

Limit alcohol intake.People sometimes forget how many calories are in alcoholic beverages. According to iVillage Health article "Beer, Wine and Liquor: Are They Making You Fat?" (April 2010), there are 145 calories in a typical domestic beer, about 106 calories in a glass of dry wine and a whopping 490 calories in an eight ounce serving of eggnog. You can easily save a few holiday pounds by sticking with non-alcoholic drinks. Or limit yourself to one alcoholic drink per hour with a big glass of water in between to cut down your calorie and alcohol consumption significantly.

Don’t go to the party on an empty stomach. If you eat a healthy meal before heading out for a fun night, you’ll be less tempted to graze at the appetizer table. Fiber-rich foods will give you more staying power, and if you do fill up a plate at the party, try to include fruits and vegetables in the mix and use the three-bite rule for the bigger temptations.

Cook healthier for the holidays. If you have some control over the holiday meal, make a few simple changes to the recipes to make them healthier. Half-fat versions of things like sour cream and mayonnaise go unnoticed in dips and casseroles. Try grilling and steaming side dishes instead of frying, and cook with low-calorie spray oils instead of full fat versions. If you are contributing potluck style, bring a couple of dishes that you know you can enjoy, but won’t have to feel guilty about.

Just say no.Regardless of what your mother or Dear Abby may have told you, it’s okay to decline if you’re offered food when you’re not hungry. That plate of Christmas cookies on the table will serve just as nicely for the next guest. And when you are full, for goodness’ sake, stop eating, even if your plate isn’t empty. After all, that extra food isn’t doing anyone any good collecting around your waistline.