New Year-new you! 90 Day Gym Challenge

CFFW is partnering up with RP Strength for a 90 Day Gym Weight Loss (or possibly weight gain for some) challenge. Challenge starts Monday 1/8. Must sign up by Wednesday 1/3 to participate.

RP Strength provides personalized diet templates tailored for your muscle gain or weight loss goals. Participants also have access to RP Strength’s quick tips, serving size guides, and detailed tutorials to minimize confusion when starting.

Diet templates include:
~What to eat (a convenient list of acceptable foods for each macronutrient, ex – protein, carbs fats)
~When to eat them (based around when you train, including five separate timing options)
~How much to eat based on gender, bodyweight, and goals of weight loss or weight gain.
~Covers how to eat on non-training days, light, moderate, and hard training days (with examples and instructions of each type of workout to easily classify)

CFFW needs a minimum of 15 participants to receive 20% off individual templates. Regular price is $109. Once CFFW has 15 confirmed participants, RP strength will issue a discount code. I’ll email the code to your email and you can purchase the template directly from the RP Strength site.

RP Strength will provide a prize to the top winner of the gym. CFFW will also award a prize to the top winner based on before and after pictures.

For more information visit the RP Strength website.

See the RP RP Strength Powerpoint  for step by step info.

Here is a screenshot of a sample template. Click to enlarge.

 

 

 

 

 

Take the guess work out of dieting and sign up now!

Challenge starts 1/8. Deadline for sign up is 1/3 to provide enough time to receive templates, grocery shop, and meal prep.

email info@crossfitfw.com with any questions.

 

Fall Clean Eating Challenge

CFFW will host a 60 Day Clean Eating Challenge this September to get everyone back on track after all the summer fun!

Tuesday September 12th to Monday November 6th. Sign up on the whiteboard at the back of the gym

Tuesday Sept. 12th from 6am-8pmHydrostatic Dunk Tank aka The Fat Truck will be at CFFW to get pre-challenge numbers. Wear a bathing suit, bring a towel. You must do the dunk before you workout. I will put the sign up sheets on the front counter as soon as I receive them in the mail.

Participants may choose the diet plan of their choice; Whole30, Paleo Diet, 21 Day Sugar Detox, The Zone Diet, IIFYM (tracking macros), etc.

Buy in is $100 per person– The money covers the pre and post dunk tank and the rest goes into the pot for the winners. Give your cash to the trainer or email me to charge your cc on file margi@crossfitfw.com

The top two winners will split the prize money. Winners will be based on total fat loss and lean muscle gain.

Clean Eating resources:

Whole9Life

Planning for Paleo

Practical Tips

Online Resources

Email me anytime with any questions you may have at margi@crossfitfw.com. Let the clean eating begin!

 

Upcoming Clean Eating Challenge Details

CFFW will host a 60 Day Clean Eating Challenge this January to get everyone back on track.

Monday January 9th to Friday March 10th. Sign up on the whiteboard at the back of the gym.

January 9th from 6am-8pmHydrostatic Dunk Tank aka The Fat Truck will be at CFFW to get pre-challenge numbers. Wear a bathing suit, bring a towel. I will put the sign up sheets on the front counter as soon as I receive them in the mail.

Participants may choose the diet plan of their choice; Whole30, Paleo Diet, 21 Day Sugar Detox, The Zone Diet, IIFYM (tracking macros), etc.

Nutrition Prep with Margi, Nicole, and Shan O on January 7th at 11am- Join us at the gym for free nutrition prep. We will review the main diet choices and discuss which option best fits your lifestyle.

Buy in is $100 per person– The money covers the pre and post dunk tank and the rest goes into the pot for the winners. Give your cash to the trainer or email me to charge your cc on file margi@crossfitfw.com

The top two winners will split the prize money. Winners will be based on total fat loss and lean muscle gain.

Clean Eating resources:

Whole9Life

Planning for Paleo

Practical Tips

Online Resources

Email me anytime with any questions you may have at margi@crossfitfw.com. Let the clean eating begin!

 

November Athlete of the Month

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1. Name – Susan Greenside

2. Age – 35

3. Where did you grow up? – I was Born in Florida, moved around the East Coast, but ended up in Washington and I am proud to call Western Washington my home.

4. What do you do for a living? – I have a little hair salon in Tacoma.

5. Do you have any children? Names? Ages? – I have two boys, Sebastian is 14 and Joseph is 7.

6. If money wasn’t an object what would your profession be? – Money or calories?! If calories weren’t an issue I’d be a professional wine taster! But really, I love what I do so maybe just have a larger salon with more stylists so I could be more of a mentor to them.

7. Where is the most interesting place you’ve ever traveled? – Coos Bay…I just can’t believe people live there…Oh, there was a haunted cave in South Carolina I visited when I was a kid that was pretty creepy. (Could have just been the stories the tour guy was telling us, or was it…..)

8. Tell us something about you we might not already know. – I would love to live on a farm with chickens, goats and other animals, so I tried to create a tiny urban farm in my backyard and have a handful of chickens and a little veggie garden 🙂

9. Do you have any hidden talents? – I can make money disappear. I can also swim and drink beer at the same time without getting a single drop of water in it.

10. When did you become a member at Crossfit Federal Way? – April of 2015

11. When did you realize Crossfit is right for you? – When I could start to feel my abs!

12. What is your favorite WOD/movement? – Opening the FitAid door, because that means I’m done! Back Squats are really my favorite, it makes me feel really strong and they are great for building my rear end 😉

13. What is your least favorite WOD/movement? – BOX JUMPS because I’m only 5 feet tall. :/

14. What is one thing you have done at CFFW that you thought you’d never do? – Actually be able to lift heavy weights. Before doing crossfit when I would watch people lift that barbell with all that weight on it, it looked so daunting! I never thought I would be able to do anything like that.

15. What advice would you give to someone just getting started with Crossfit? – To focus on yourself and not what others around you are doing. Every day is a different day so do the best you can do today.

16. What are your goals? – To have a big round sexy butt like Margi!!!

17. Fill in the blank (one word)

I eat…….food?

I do……..allthethings

I like…….wine

I am…….awesome!

18. Anything else you’d like to add? CFFW has really changed my life. When I started in April I was 25lbs heavier and I couldn’t make it around the buildings for the 400m run without stopping to walk. Crossfit has been an amazing for me, the feeling of accomplishment it gives me is so motivating for every aspect of my life.

Clean Eating Challenge Winners….finally!!!

This clean eating challenge was unique because two of the top males and two of the top females were so close and did such an amazing job that I had a very hard time making a decision. I consulted with several other trainers and no one could help me because the results were simply fantastic. Several of our athletes did such an incredible job and I wanted to reward everyone for their hardwork and dedication. Their weight loss transformations are both impressive and very noticeable. If you’ve seen any of the competitors recently I guarantee you noticed their stunning achievement in just 30 days. Because the race was so close we decided to do a tie for First Place. Yes, I know the whole everyone gets a trophy mentality is not appealing to all but trust me, these athletes deserve it.

First Place Tie for the Ladies:
Marci Magarrell lost 14# and 8% of her body weight
Susan Greenside lost 13# and 8% of her body weight

First Place Tie for the Men:
Jarone Baker lost 10# and 5% of his body weight
Ross Fernley lost 9# and 5% of his body weight

Honorable Mentions:
Sam Turrell lost 7#
Greg Jordan lost 8#
Chris Meyer lost 9#

Great job everyone!!!