Back Squats
3-3-3
WOD
1 min of the following exercises
Wall balls
Hang Power Cleans 95/65
Lunges
Double Unders
Push ups
Rest 2 mins Repeat
Our fitness Challenge begins today. We will be weighing and measuring.
There is a $10 dollar buy in charge and the winner gets the money. If you don't want to pay you can still participate you just can't win the money.
We will have a worksheet for you when you come in with all the information you need.
This is a 30 day challenge, I think we can all see amazing results in 30 days if we stick to it. The diet we recommend is Paleo or Zone, for more information see a trainer.
I'm really excited about this challenge. I'm in!
ReplyDeleteWarm-up: 20 situps, 15 dips, 15 OHS w/PVC, 10 pull-ups, 20 hip extensions, 10 push-ups
Back squats: 185, 205, 215
WOD: 20 WB, 11 HPC, 25 Lunges (25' plate), 40 DUs, 20 push-ups
Round 2: 21 WB, 15 HPC, 20 Lunges , 44 DUs, 24 push-ups
Total should be 240
Bonus: 400 m run. I ran from the Gym to State st. back to my house. I think that is close to 400 m.
What I've eaten today:
Pre-WOD snack, fruit leather and 5 cashews, water.
So as Camie was telling me about the fitness challenge I was thinking we should have a weekly "extra effort" that you can come in and do and for which you can earn extra points. These extra effort parts of the challenge are crazy hard, like running 1K with a 20 lb med ball. Or we could do 300 Burpees for time. Actually that one would probably be better if we did 150 knees to elbow burpees. 10 minutes of double unders, you have to keep trying for double unders. 400 m of lunges. we just need something to really push the limits of what we think we can do.
Wow. That's some crazy hard ideas, Clark.
ReplyDeleteI back squatted 155 today, but forgot to write down the rest of my numbers.
Soo ... you want to game your numbers today? Here's what you do. You want to be heavy and big today. So first, eat lots of salty food and drink lots of water. You want to retain lots of water today. Don't go to the bathroom for a couple hours before working out. (Ask to use the gym's bathroom after you weigh in). Fill your pockets with keys, change, ocean fishing sinkers (If you have cargo pants with big pockets, you might try to slip in a kettle bell or two).
You want to weigh in when you first get there, so you don't have to jump rope with a full bladder. But you want to save the measurements for the end of your work out so that your muscles will be big and pumped up. Poofy clothing helps too.
If you want to game your workout numbers, keep the weights in your pockets to slow yourself down today. (Or you could hold a 25# plate while doing your lunges *cough* *cough*).
Best of luck everybody.
Got my first RX today on the hang power cleans 65# ;-) that totally made my day! Also tried doing doyble unders today got 15 and 6.
ReplyDeleteTotal work out was 191
I actually ate good all day, it a miracle. I am going to enter my food journal on here everyday to make me more accountable. Breakfast: protein shake with strawberries, snack: mixed nuts, lunch: eggs with fresh salsa and a slice of ham, dinner: cafe rio salad minus all the carbs. I did have a diet coke today, but other then that I did paleo.
ReplyDeleteWorkout
Back squat: 125#
Did WOD rx which is always a accomplishment for me. I think my total reps was 236.
I am so excited out the challenge!
Every one did amazing today. Im so excited to see what January will bring. Thanks for being patient today 9:30, it was a big class
ReplyDeleteBreakfast: Eggs. bacon, and yogurt
ReplyDeleteLunch: Quesadilla
Dinner: Taco Salad
(I'll probably have graham crackers and milk for a late night snack)
Ok, I have been absent for s while, but i am back. Here is my food for the day for the 30 day challenge
ReplyDeleteBowl of corn chex
Costa vide pork burrito
Bag of gummy bears
Now give me my points for the day!!!!!