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Aw yeah! If you could describe #FightGoneBad in one word, it would be _______? #crossfit

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The PM 50′ sled push record and new Crossfit Decatur Gym record belongs to Damon Reed #movingweight. PM Athletes #gotsome

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Thanksgiving is only 2 days away. We hope it’s an awesome day of fun and family and want you all to enjoy yourselves, but we’d be awful coaches if we didn’t remind you not to mess up all the progress you’ve made in the gym in one weekend. Here are some tips of how to avoid packing on 10 pounds over the holiday weekend. •Don’t go back for seconds: With everything tasting so good this is a tough one, but try at all costs to avoid going back for seconds. Get the taste you crave and get out! -Avoid items loaded with sugar: Canned cranberry sauce, stuffing (un-used cabs turn to sugar), rolls with a glaze, pie, sweet potato casserole loaded with marsh mellows…etc will spike your blood sugar, make you sleepy and worst off get un-used and stored as fat. -Take a normal size portion of everything. -Fill up on protein not carbs: if you are starving and need more food eat more MEAT. Unlike carbs our bodies use the protein & fat it needs and then disposes of the rest. Carbs (mashed potatoes, stuffing, pasta, rice, sugar..etc) gets stored later be converted to belly fat (which is totally different kind of cell than the macro nutrient fat). So…if you fill up on turkey, you are just going to drop a big turkey rather than looking like one. -After the big meal go for a long walk not a nap: after dinner is over get out of the house and go for a long walk with a family member you haven’t hung with in a while. This will get your metabolism working. If you undo the belt buckle and pass out your energy systems stop working and your body will start storing all those sugars and carbs which will eventually get turned into some extra holiday jiggle. -Thanksgiving is 1 day not 4.. Eat accordingly: Got left overs? Donate them to shelter or your family members (except the turkey). Once the Turkey day is over get back on the wagon and start eating a balanced healthy diet again. Remember you CAN NOT exercise your way out of a bad diet, so don’t let one day carry over into a whole season. -Alcohol – If you are a drinker, this is the toughest one. Ideally you just do it in moderation (1-3 drinks) and then call it a day. However for many of us the holiday’s are about getting loose with family. Personally my advice is to hit a couple shots of tequila and then nurse a beer or glass of wine for a while. This will save you from consuming a gang of excess carbs and sugars while your trying to get that holiday buzz going. Again hopefully we can be moderate, but if you are going to get crazy on the sauce think about cutting out something else…like a dessert or stuffing. Have a great Thanksgiving! The CFD Coaches

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General Information

NameCrossFit Decatur
OwnerEric Willis
Websitecrossfitdecatur.com
Phone(404) 370-1763
Emailinfo@crossfitdecatur.com
Address701 Church St.
Decatur, GA 30030

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7/23/2016 WOD: Split Jerk : 1 Rep Max Then: For time: 50 Double Unders 10 Clean & Jerks, 135/95 lbs 40 Double Unders 8 Clean & Jerks, 135/95 lbs 30 Double Unders 6 Clean & Jerks, 135/95 lbs 20 Double Unders 4 Clean & Jerks, 135/95 lbs 10 Double Unders 2 Clean & Jerks, 135/95 lbs

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You have to start in order to realize your own potential. "I have no previous athletic background, haha. However, I was pretty competitive flute player in back in the day, so I was kind of used to performing in large groups of silent people." - Colleen

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Now dip baby dip!

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Lunch break

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It's basically the weekend! Take advantage of this gorgeous weather and get outside these next couple days. Vitamin D is good for the soul, people!

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Next week's programming. Enjoy!

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It's Friday!!! Gary & Alea will be out killing it all weekend so keep your phone chargers close by! Let's end the work week with a fun WOD! Snatch Complex EMOM for 12mins Increase weight every 3 mins Start at 65% Hang squat snatch + Full squat snatch Annabelle 3RFT 50 DUs (Scaled: 25DUs or 100Singles) 50 Ab-mat Sit ups 10 Snatches (135/95) (115/85) (95/65) 16min Time Cap

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"In our experience, athletes who participate in yoga report noticeable improvement in their flexibility, stability & range of motion.”

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CrossFit knows no age

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