11/19 “Thursday”

A great testimonial from BCF athlete, Rose K, on her journey the last 30 days of clean eating through the Whole30 approach. We’re proud of you Rose! . “Down 5 pounds and 5 inches in 30 days. This was not quite the dramatic physical change I dreamed of, but my relationship with food has gone to a whole new level. Food is fuel for the body. I finally get that. Reading labels has become the norm in our house, and I love cooking, even in my itty bitty kitchen. Now if those dishes would just do themselves… Muffin tops are only cute on muffins. These pants hid in the back of my closet for a long time. Now they need a belt!” . If you are interested in learning more about “What to eat” like Rose has, we have a nutrition workshop this Saturday at 11am, as part of our BCF Nutrition Series on making you, the consumer, informed and armed with proper knowledge to make good decisions. Rose (and her husband) applied this information, and the result is fantastic. . #healthy #badgercrossfit #crossfit #food #nutrition #whole30 #nosugar #eatclean #milwaukee #motivation #beforeandafter #fatloss #sugarfree

A photo posted by Badger CrossFit (@badgercrossfit) on Nov 18, 2015 at 4:50am PST

Strength
Fitness and Performance:
Close-grip Bench Press, Up-downs on ropes (P: rope climbs), Broad Jumps (P: High Box Jumps – build in height each set, step down)

WOD
Fitness and Performance:
Row, Squat, pull-up, push-up, sit-up