08302017- New Nutrition/Lifestyle Feature

We will be starting a new weekly nutrition/lifestyle feature on the blog featuring our very own Coach Sam! This is something that I have wanted to include as part of our offerings for a while. She just launched her nutrition consulting business and will also serve as our in-house consultant on diet and lifestyle. I truly believe that CrossFit combined with healthy eating and smart lifestyle can change lives in many ways. Implementation of these changes is the tough part and that is where she can help! Here is a quick note from Sam:

Hello CrossFit 414 members! For those of you who don’t know me, I have been doing CrossFit for the past 5 years and have been a coach at CrossFit 414 for the past two. I got my Level One in 2015 and this Summer I got certified by Precision Nutrition as a Nutrition Consultant. Over the past couple of years I’ve gotten really into diet and lifestyle habits and have found that dialing those in combined with a functional fitness program like CrossFit has allowed me to be the healthiest and happiest version of myself. So, I’m excited that Marcus has given me this platform to share that passion for health and nutrition with all of you. I’ll be sharing a weekly nutrition feature here – I’m definitely open to suggestions so if there’s any topics that are of interest to you please let me know when you see me at the gym or email me at sampwallace10@gmail.com.  

Before we get started with the weekly feature you can check out her website here: YTB Nutrition and follow her on Instagram @ytbnutrition


5 sets of:

Deadlift x 8 reps

*rope climb practice between sets*

Workout of the Day:

Complete as many rounds as possible in 16 minutes of:

Run 200 meters 

Dumbbell Deadlift and Carry x 5/50/5/50

Run 200 meters

20 Push Ups

Run 200 meters

7 Sandbag Cleans


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