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New Year, New You!  

1/31/2015

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First Week is FREE!!!  
Sign up by Jan 31, and your 
First month is 25% off!  

***Promotion for new members.  Discount is on regular price memberships.  
Members on Free week can attend morning classes, 
or 7:30 pm class.  
Get started today!  Sign up here!!
Get healthy and have fun getting thee!   
CrossFit Torch is a great place to stay motivated, get positive motivation, & make new friends! 
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***Contact us for more info: CrossFitTorch@hotmail.com
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REMINDERS!!  

1/31/2015

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Body Analytics will be here tomorrow.  Please make sure you are on time for your scheduled appt.  If you cannot make it,  please text Casey asap so that we can move people around if we need to!  What you will need: 
  1. Bring a swimsuit and a towel. We will have everyone change in the gym restroom or the office to ensure we stay on time.
  2. Don’t eat anything 2 hours prior. Eating a big meal within 2 hours before the test may affect your results by up to 1 1/2%, but no more. Therefore, we advise you not to eat within two hours before the test. Working out and drinking water is okay.
  3. You should try to use the restroom and take a shower if possible. Also, please do not have large amounts of makeup or hair gel on when taking the test.
  4. Submerge yourself in water. You will submerge your whole body underwater leaving only a small portion of you mouth and nose above the water.
SATURDAY WOD TIMES:
We will have 2 WODs Saturday to make sure everyone can still do the body analytics.
Times:  9:15 am AND 10:15 am
Competition Class starts at 10:45 am.  
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Fri WOD 1/30/15

1/30/2015

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WOD 1:  'Annie'
50 - 40 - 30 - 20 - 10 
Double Unders
Sit-ups

WOD 2:  8 min AMRAP
8 Back Squats 155/105#
8 Burpees
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Body Analytics coming to Torch!! 

1/30/2015

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Body Analytics is coming to CrossFit Torch on Saturday, Jan 31  and
Saturday, March 7
Times
: 8 am- 11 am  

The testing will be open to the public!  (Members, friends ,family, co-workers, etc....)  

Cost:  $49 for 1 session  or...
$80 for 2 session (one now, and another at a later date) 

Sign up sheet is going up today in the box and pre-payments will be accepted.  

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What is Hydrostatic Testing?
Hydrostatic Testing (Underwater Weighing) has become universally regarded by industry experts as the “Gold Standard” in body fat testing.
 -  Body Analytics hydrostatic method uses a two component model which separates the body in 2 areas:
Bone, muscle, and organs  along with connective tissue collectively known as lean mass sinks (More Dense than Water).
  -  Body Fat-floats (Less Dense than Water)
By obtaining your dry weight and water weight (based on buoyancy) our specialized computer program can scientifically calculate your body fat as a percentage of your total weight. The ordinary land scale cannot tell you if weight loss is muscle or fat, while testing with Body Analytics will tell you exactly what took place with your body during your weight loss regiment.

 Clinically speaking, the hydrostatic testing method has been around for over 50 years and is based on Archimedes principle which states “that when a body is submerged in water, there is a buoyant counter force equal to the weight of the water which is displaced”. Again, because bone and muscle are denser than water, a person with a larger percentage of lean body mass will weigh more in the water and ultimately have a lower body fat percentage versus someone with less lean muscle mass. A person with more body fat will be lighter in water because body fat floats and lean tissue, muscle, connective tissue, bones, etc. sink.

Hydrostatic Body Fat Testing (Hydro-Densitometry): According to research, “Hydrostatic Body Fat Testing “is still the “Gold Standard” to which all methods of body fat testing still compare themselves.

Resting Metabolic Rate:
Your resting metabolic rate is the the amount of calories your body burns while at rest.

This number is very important to know. Why? Well you have to take in enough calories to function normally without the right amount of caloric intake your body goes into survival mode(starvation).

While in this mode your body slows down the metabolism and goes for the next best source for energy and that would be muscle.

Sensing that you are under eating your body then goes into fat storage mode. So anything you eat will promptly be stored as fat.

The key to fat loss is to maintain your RMR and keep the metabolism high. This will preserve the muscle and allow your body to use carbohydrates and fat as it’s source of energy.  Obviously the quality of calories you consume plays a major role in overall health.

Certain factors such as age, gender, and genetics that help determine our metabolism ; however, there is hope because we can change or increase our activity level and thus our lean mass. Furthermore, muscle is metabolically active and the more you have the higher your metabolism. Alternatively, extreme diets and overly excessive exercise can tear down your lean mass and lower your metabolism.

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Thurs WOD 1/29/15

1/29/2015

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STRENTH:  Split Jerk
6 - 6 - 6 @ 70-80%

WOD:  21 - 15 - 9
Power Cleans 115/75#
Toes to Bar
Box Jumps 24/20"
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Get a FREE month membership!!!

1/29/2015

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Start your new year off right, by getting ready for bikini season!  
Starting January 1, 2015, when you pay for the next 3 months membership up front, you get a 4th month FREE!!!   That's up to 25% off your membership!!!  

Less than $100 a month!  

CrossFit Torch is a great place to stay motivated, get positive motivation, & make new friends! 
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FIRST WEEK IS FREE!!!  
ALSO, Ask about discounts for signing up for direct debit, fire fighters, police and grade school teachers!!  

**Valid on full price memberships
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Wed WOD 1/28/15

1/28/2015

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WOD: For Time
400 m Run 
1 Turkish Get-up
28 HSPU
48 KB Swings
400 m Run
1 Turkish Get up
28 Pull-ups
48 Push ups
400 m Run
1 Turkish Get up
28 Alt DB Snatch
48 Sit-ups
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Tues WOD 1/27/15

1/27/2015

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STRENGTH: Back Squats
5 x 5 x 5 x 5 x 5 @ 80%

WOD:  3 Rounds
20 Deadlifts  135/95#
10 Thrusters 135/95#
10 Shoulder to OH 135/95#
20 Wall Balls 20/16

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Mon WOD 1/26/15

1/26/2015

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Group Warm-up
Endurance:  Run

WOD:  'Grace'
30 Clean & Jerk 135/95#

***Compare to 10/22/14; 5/13/14, 1/14/14, 12/19/13 

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Day 2 of the Challenge!  Hope everyone is doing ok.  Make sure you send any questions to Casey OR post to the FB Members page.  Also, make your meal planning easy by ordering from Eatology.  Enter code "TeamEatology" to receive 20% off!  
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Fri WOD 1/23/15

1/23/2015

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STRENGTH:  10 min EMOM
Odd: 5 Deadlift 
Even: 15 Sit-ups

WOD: For Time:
400 m Run
30 KB Swings 53/35
30 Push Press 115/75
400 m Run
30 OH Plate Lunges 45/35
30 HR Push ups
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****REMINDER:  Nutrition Seminar tomorrow, Saturday, @ 9:30 Sharp!!  Please be on time so we can get started!  Hope to see everyone there!!  We will do a WOD after the seminar.  
DOORS OPEN AT 9 AM! 
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Competition Class starts Thurs, Jan 29

1/23/2015

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Competition Class starts next week!  
Every Thursday, starting Jan 29.
Time:  6:30 pm til approx 8 pm
The class is designed for athletes that would like to become better competitors.  It will consist of multiple strength and WOD components.  
Requirements: Unlimited membership
Full time athletes (5x a week)
No 'Cherry Pickers'!!
Movement standards:
HSPU, Pull-ups, Rope climbs,
Proficient in all Oly Lifts & Powerlifts
Double Unders- 30 in <1 min
Snatch & Press .6 of BW
Deadlift 1.75 of BW
Squat 1.25 of BW
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To attend, you MUST sign up for the class online using your MindBody login.  Space is limited!  
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Thurs WOD 1/22/15

1/22/2015

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Group Warm-up

Endurance: 5 min AMRAP
500 m Row
M.E. Double Unders

WOD: 3 Rounds
10 Burpees Pull-ups
15 OH Squats 75/45# (95/65)
20 Box Jumps 24/20

Make sure you are on our FB Torch members page!  
Torch Members Page
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Wed WOD 1/21/15

1/21/2015

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WOD 1: 3 Rounds
8 Back Squats 155/95#
 - 30 sec rest-
20 KB Swings 53/35#
 - 30 sec rest-
2 Turk Get-up (1 ea arm)
 - 30 sec rest-

WOD:  Teams of 2
5 min AMRAP
M.E. Ground to OH (alt every 5 reps)
 - 3 min rest-
5 min AMRAP
M.E. Wall Balls (Alt every 15 reps)
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Tues WOD 1/20/15

1/20/2015

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TABATA: 
Hollow Rock
Tight Arch

WOD: 21-15-9
Push Press 115/75#
Burpees 
SDHP 115/75#
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Mon WOD 1/19/15

1/19/2015

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STRENGTH:  Hang Cleans
7 x 7 x 7 x 7

WOD:  7 Rounds

200 m Run
7 Toes to Bar
7 Front Squats 135/95#
7 HSPU
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Get Fit for Summer Challenge!!!

1/17/2015

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Start getting ready for the new year challenge! Starting Jan 24, 2015 we will be starting our 6 week nutrition/fitness challenge!   Nutrition is the foundation of the fitness pyramid and without a solid base, you cannot function at your optimal level! 
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Saturday, Jan 24, 2015 we will be hosting a nutrition seminar to help educate everyone on Paleo & the Zone diet!   The challenge will be based on a point system.  You will be logging daily points for nutrition, working out, and drinking plenty of H2O!  More details to come. 
The challenge will be FREE!!!  However, if you wish to compete for cash prizes, there will be a $20 buy in!  The more people sign up, the more money that will be up for grabs!   We encourage everyone to participate, there are no loosers!!! 
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Eatology Paleo-Zone will also be joining us to help plan meals.  Visit their website for more info.  Follow their link from our website and enter "TeamEatology' for 20% off.  

White Board Nutrition will be providing a nutrition seminar to help educate everyone on Paleo, The Zone diet and getting us to our fitness goals by improving our nutrition habits.  
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Make sure you get on the sign up sheet at the box!!!  
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Fri WOD 1/16/15

1/16/2015

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Strength: Snatch Balance
3 - 3 - 3 - 3 

WOD:  12 min AMRAP
15 Snatches 75/45#
15 Pull-ups
15 Snatches
15 Pull-ups
15 Snatches
15 Pull-ups
15 Snatches
15 Pull-ups
M.E. Snatches
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Thurs WOD 1/15/15

1/15/2015

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WOD 1: 7 min AMRAP
2,2, 4,4, 6,6, 8,8, 10,10, etc...
Push Press 115/75
Lateral Bar Burpees

WOD 2:  For  Time: 
30 Calorie Row
10 Front Squats 115/75#
- 1 min rest -
30 Calorie row
10 Front Squats 135/95#
- 1 min rest - 
30 Calorie Row
10 Front Squats 155/105# 

**** Check out this video on some rowing efficiency tips! 
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Confessions of a Middle-Aged CrossFit Newbie

1/15/2015

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Check out this great article I found in the Huffington post.  Great read by a middle aged man starting his CrossFit journey.  His concerns about CrossFit and what he thought was true, and then what he really discovered about CrossFit! 


Thinking about starting CrossFit?  Great article for newbies!!!  Read here. 
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Wed WOD 1/14/15

1/14/2015

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STRENGTH:  Split Jerk
3 - 3 - 3 - 3 

WOD: 20 min AMRAP
5 Deadlift 225/155
10 Push Ups
15 Box Jumps 24/20
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