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Please cast your vote for the WOD-A-THON slogan by clicking here. Nutrition and diet are deeply personal matters, which is precisely why a one-size-fits-all approach tends to fall short of delivering effective results. Each individual has unique nutritional needs, preferences, and lifestyle factors that influence what diet will work best for them. Therefore, it becomes incredibly important to take the time to discover what specifically suits your body and your lifestyle. The ultimate goal is to create a sustainable eating pattern that not only aligns with your daily habits but also supports the changes you wish to achieve in your health and well-being. This understanding is the foundation of my individualized approach to nutrition coaching. Together, we will explore various dietary strategies to identify what resonates with you and works effectively for your body. My aim is to help create a tailored plan that is designed to yield the best possible results based on your unique goals and aspirations. If you’re feeling motivated to embark on your nutrition journey and prefer to get started before the hustle and bustle of the New Year sets in, I encourage you to fill out the survey linked here. It’s important to note that my coaching program requires a minimum commitment of three months at a rate of $149 per month. This dedicated period is crucial, as it allows us to effectively identify the most suitable strategies tailored to your needs and to achieve tangible, lasting results. Our focus will be on fostering a healthier lifestyle in a sustainable manner, rather than simply adhering to a crash diet that won't provide the long-term benefits you desire. By investing this time in your nutritional journey, you set the stage for meaningful improvements that last well beyond the initial stages of any diet. Are you interested in getting the workout and some health tips in your email daily? Subscribe here.  Just a reminder but you can sit down for a FREE goal setting session with me to help go over a plan to help you reach your goals. If you don’t have any goals, we can also work on that to help give you some motivation and better directions. http://goals.bytown.fit  Monday AMRAP 20 500 m Row 40 DB Suitcase Carry Box Step Ups (20" box) * 30 Single Arm Alt. Devil's Press 20 Sandbag Shoulder Squat ** * Switch hands every 5 reps ** Sandbag on one shoulder, alternate shoulder every 5 reps. Tuesday A) 4 Sets 8-10 DB Bench Press (Heavy) - Rest 1 min - 6-8 Chin Ups - Rest 1 min - 8-10 Arnold Press (Moderate) - Rest 1 min - B) 5 Sets :20 FAST Push Press (Empty Barbell) :40 SLOW Strict Press with PVC Goal is to only put the barbell down during transition to PVC. Bang out as many Push Press as you can in 20 seconds. Go as slow as you possibly can during the strict press, think 2-3 reps. Wednesday 10 Rounds: 25 Double Unders 20 Russian Swings 32/24 15 Sit Ups 10 Burpees Time Cap: 30 Minutes Thursday A) A. Handstand Holds 3 Sets x Max Time Scaling Options: - Wall-Assisted Handstand - Use one leg, find stability with other. Bounce back and forth and try to lengthen the time with no feet on the wall. B. 3 Sets: Sled Press x 20m Rear Delt Raise x 10-12 Reps Rest :90sec between sets B) 3 Sets: 500m Row Rest 2 minutes in between sets Friday A) 10 Minute Clock Work to a heavy Power Clean B) 5 Rounds 20 Wall Balls 7 Power Cleans* Time Cap: 12 Mins * Aim for 50% of the weight you achieved in prev 10 mins. Saturday Soul Crusher 10 Rounds of: 3 BMU/PU 2 Bar-facing burpees 1 cluster (95/135) 10 Rounds of: 10 box jumps 10 KB swings (yellow/green) 10 KB goblet squat 10 single arm KB reverse lunge (5 left + 5 right) 10 Rounds of: 1 Squat clean (125/185) 2 Bar-facing burpees 3 HSPU Partner WOD AMRAP2 x 32 Minutes **partners switch every 2 mins, 1 work, 1 rest 0:00 - 8:00 12/8 Cals - Row 12 Box Jump (24/20 in) 8:00 - 16:00 12/8 Cals - Bike 6 BB Hang Clean + Press (115/80 lb) 16:00 - 24:00 12/8 Cals - Row 12 DB Alternating Snatch (50/35 lb) 24:00 - 32:00 12/8 Cals - Bike 10 Push Up + 10 Air Squat Sunday Please see Engine Group for Juans workout

NEW YEARS WOD-A-THON 🎉 Get Ready for the Unbroken WOD-a-thon! 🎉 Join us for an exhilarating 24-hour WOD-a-thon to ring in the New Year with sweat, community, and purpose! Starting at 8am on December 31st and running until 8 am on January 1st, this unmissable event is your chance to participate in a variety of workouts from intense WODs to energizing exercises and various forms of stretches/relaxation.  But that’s not all! This WOD-a-thon is a fundraiser for Unbroken Recovery. The money raised will go towards coaching certifications, fitness equipment, and to help us increase our reach to treatment centers and underserved communities. Your generosity will make a lasting impact, and your participation will directly contribute to supporting and empowering those on their journey to recovery. Exciting Highlights: 🥇 Merch Competition: Kick off the festivities by submitting your best slogan for a chance to feature on our exclusive New Year’s Edition t-shirt! This merch will feature the Bytown and Unbroken logos as well as the winning slogan. We’ll unveil the winning design at the event. Submit your slogan by December 6th on the Fit App. 🎟️ Raffle Extravaganza: Purchase raffle tickets at the event for a chance to win fantastic prizes! 🍰 Bake Sale Bonanza: Indulge in a delicious selection of baked goods, including paleo, vegan, gluten-free options, and of course, some delightful non-vegan, gluten-full treats for those who love the classics! Membership Perks: If you’re a member with Bytown, then you can use your membership to book and attend classes. If you are a member of Unbroken, then sign up for classes on the FIT app and pay for the individual classes as a fundraiser donation. We encourage everyone to contribute to this worthy cause by purchasing raffle tickets, delicious goodies, or simply making a donation. Mark your calendars and prepare for a day filled with fitness, fun, and community spirit! Let’s kick off the New Year together, stronger than ever! 💪✨ Follow Unbroken Recovery on Facebook and Instagram to stay up-to-date on event details. Thank you for your support; we can’t wait to see you there! Monday A) E2MOM - Complex 1 Snatch Grip Deadlift 1 Snatch High Pull 1 Hang Power Snatch 1 Behind-the-Neck Push Press * If you are working on the basics of weightlifting, focus on form, hip drive, generating power. B) EMOM 12: Min 1: 30-50 Double Unders Min 2: 20 Alt Arm DB Snatch Make sure that you are getting the work done within :45sec to allow for some rest in the minute. Keep your DB at a weight where you will not miss any reps, but still find it to be challenging (!!!!!) Tuesday A) 5 Sets: Sandbag Deadlifts x 8-10 Reps Sandbag Carry x 40m Res :90sec - 2 minutes in between sets. Brace! Brace! Brace! Brace your core tight with your SB Deadlifts B) 3 Rounds 500m Row 40m Overhead Walking Lunge (w/Medball) 25 Wall Balls Time Cap: 11 Minutes Wednesday A) 4 Sets: Dumbbell Bench Press x 10-12 Reps Rope Pull x 20m Rest 2-3 minutes between sets Go as heavy as possible on the rope without standing up. B) AMRAP 15: 40m Sandbag Front Rack Carry 10 Push Ups 10 Ring Rows Thursday EMOM 30: (:45sec On/:15sec Off) Min 1: Rowing Min 2: 5 Box Jumps + 10 Step Ups (5/Leg) Min 3: 20 Russian Twists + 10 Knee Tuck Sit Ups Min 4: Echo Bike Min 5: Rest Friday A) Front Squat In 10 Mins work to a heavy 3 Reps 3 Sets 5 Front Squats at 75% of above B) "Dumbbell DT" 5 Rounds: 50/35 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead Time Cap: 12 Minutes Saturday Soul Crusher Unknown Heroes Wod 21 front squats (65/95) 21 pull ups 21 sumo deadlift high pulls (65/95) 21 push ups 21 push press (65/95) 21 handstand push ups 21 squat cleans (65/95) 21 burpees 21 Curtis Ps* (65/95) 21 toes to bar 21 double unders 21 hang power snatch (65/95) 21 air squats 21 wall balls (14/20) 21 box jumps (20/24) 21 cal row 21 overhead squats (65/95) 21 kettlebell swings (yellow/green) 21 dumbbell snatches (35/50) 21 kettlebell taters** (yellow/green) 21 thrusters (65/95) * Curtis P is hang power clean into left lunge, right lunge, push press ** kettlebell taters are Kb swing toss to catch Kb in front rack into front squat Partner WOD For Time- YGIG 20 Burpee Box Jump Over (24/20 in) 40 Double Unders OR 80 Single Unders 60 wall balls 800m Row 60 wall balls 40 Double Unders OR 80 Single Unders 20 Burpee Box Jump Over (24/20 in) **At every 3:00 (synchro together) 10 Reverse Lunge 10 Push Up 10 Air Squat Sunday Please see Engine Group for Juans workouts

A Word From Your Coach  Above is the classic fitness in 100 words by CrossFit Founder Greg Glassman. He had some truly genius moments and in my opinion this is probably the most concise, simple, and accurate way to explain to someone how to be fit and healthy. I will break it down by group. "Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar" - Diet wise, this is elegantly simple. eating mostly natural unprocessed foods, avoiding added sugar. He also makes it realistic by allowing little starch and some fruit realizing that both of these foods can be good for you in limited quality, but bad in abundance. "Keep intake to levels that will support exercise but not body fat" Pretty self explanatory, but needs to be said. Eating a few extra calories so that you have the energy to workout, but not eating in excess so you start adding fat. "Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch" The best bang for the buck exercises are those which involve a heavy external load and compound movements. He lists all the best exercises for this, starting with the number one for most people, the deadlift. "Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds." Aside from getting stronger with an external load, learning to move your own bodyweight effectively with calisthenics is equally important. It increases tendon strength as well as teaching athleticism and proprioception. There is a reason that most Olympic athletes start with a base of gymnastic training. "Bike, run, swim, row, etc, hard and fast" When most people do a form of cardio they prefer much longer, slower, less intense pace. This is easy, but does not stimulate the system like a shorter more intense workout does. If you can run fast, you can definitely run slow, the reverse is not true. "Five or six days per week" An active person should be combining the above movements in that amount. It is not anything excessive, that could be 2 days of strength training, 2 days at home of gymnastics training, and 2 days of running and you would have easily met that benchmark with little risk of overtraning and only requiring a small amount of time. The more intense the workout, the less time it takes. "Mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy" In order to keep things interesting, they need to be interesting. Doing the same thing over and over again gets boring and people get complacent. This also allows you to figure out new and creative ways to stimulate your body. "Keep workouts short and intense" As stated before, intensity over volume. People choose volume in order to avoid intensity, because intensity hurts. This is why it provides a higher training stimulus. The best part of intensity, is that is scales upwards as you get more fit. "Regularly learn and play new sports" This is a very important one to me. As adults we rarely learn new activities. The whole point of training is to build that physical confidence in your body. Besides the physical training aspect, learning how to put it all together in a outdoor open environment is an important part of learning. Plus it allows you to test all of that hard work you did in your training. Don't forget to RSVP to our annual Holiday party this coming Saturday. 12th Annual Bytown Holiday Party https://www.wix.app/events/8d1690bc-7fcc-4479-8aa3-a2a2c0580a5d/a93e7093-f308-494f-9d24-70fdfa2bb895/details?d=https://www.bytowncrossfit.com/event-details-registration/12th-annual-bytown-holiday-party The day after the Holiday Party we are also having our little half marathon row, still some rowers available for those interested in doing this mental and physical challenge. Great way to finish off Rowvember Half Marathon Row https://www.wix.app/events/8d1690bc-7fcc-4479-8aa3-a2a2c0580a5d/1d08e1db-3482-47ff-8833-85b63e168402/details?d=https://www.bytowncrossfit.com/event-details-registration/half-marathon-row Are you interested in getting the workout and some health tips in your email daily? Subscribe here.  Just a reminder but you can sit down for a FREE goal setting session with me to help go over a plan to help you reach your goals. If you don’t have any goals, we can also work on that to help give you some motivation and better directions. http://goals.bytown.fit  Monday A) 7 Rounds: 350m Row 7 Devil Press 35/20 28 Double Unders 7 Pull Ups For Time (Time Cap: 26 Minutes) B) Accumulate 5 Mins in L-Sit * Maintain a tuck position, find your lower abs Scaled Option, One leg at a time Tuesday A) Close Grip Bench Press Work to a 3 Rep Max then Paused Barbell Floor Press (2 Second Pause) 1 Set x 7 Reps @ 9 RPE 1 Set x 5 Reps @ 9 RPE B) TABATA (8 Rounds x :20sec On/:10sec Off) Single Arm Kettlebell Swings * Alt Arms each :20 cycle Lateral KB Swings *Don't Hit your neighbour Inverted Barbell Rows or ring rows Push Ups Rest 1 Minute Between Exercises. Wednesday A) 5 Sets: Stiff Leg Deadlift x 6-8 Reps Heel Elevated Goblet Squat x 10-12 Reps Rest 60-90sec between sets. B) Every 2 Minutes for 12 Minutes: 3 Sandbag/DBall OTS 5 Sandbag/DBall Squat 7 Box Jumps Thursday A) 5 Sets: "T-Bar" Rows x 5-7 Reps Wide Grip Pull Ups x 5-7 Reps Rest 60-90sec between sets. B) 5 Sets 10-12 Pendlay Rows Banded Triceps Extensions 15-20 Rest 60-90sec between sets 3 Sets x 12-15 Reps Dumbbell Hammer Curls Single Arm Dumbbell Bent Over Rows Rest 45-60sec between sets. Friday A) Push Press Work to a 3 Rep Max then Paused Push Press (1 Second Pause in Dip) 1 Set x 7 Reps @ 9 RPE 1 Set x 5 Reps @ 9 RPE B) AMRAP 3: 12 Burpees 12 Thrusters 75/55 Rest 2 Minutes AMRAP 3: Row/Bike x Max Calories Rest 3 Minutes AMRAP 3: 12 Burpees 12 Thrusters 75/55 Saturday (Holiday Party!!) Soul Crusher Partner WOD Sunday Please see Engine Group for Juans workout