Todays WoD
Strength
establish A 5rep max on the Thruster
then
power cleans 6x2 at 50-60% of your 1RM
the goal is to move fast. Specifically moving faster underneath the bar, if your not moving fast lower the weight.
MetCon
3 Rounds
400m Run
20 Push Ups
15 wall balls (20/16)
10 Dead lifts (225/155)
3rd annual performance based nutrition challenge
Cost 20$
prizes:
Over all winner: 1 month Free Unlimited membership
Most improved performance: Progenex more muscle
Winner of pre test: Progenex Recovery
winner of post test: Progenex Fish Oil
other prizes availiable for:
-showing up- person who attends the most classes ( not including specialty)
will recieve a free CrossFit Tulare Beanie (attendance based on your membership not including saturdays)
ie if you are a 3x per week member you have 3 chances ( if you miss a day during the week; saturday will count towards your total number of classes attended)
- bringing a friend ( who ever has the most non members attend saturdays begginning january 1st will recieve a 10% discount to march dues
this will be on top of the 50% discount if they sign up)
-Build a WoD- During this competition you will have the option to submit a work out of your own design, if i like it
it will be entered in to a drawing and if selected will be the work out for February 22nd you will also receive a Free CrossFit Tulare t-shirt
you may submit as many workouts as you like beginning January 7th
Pretest
Monday January 7th
Post Test
February 16th
 |
| This is why you should always have a spotter |
Test WoD
"Neva"
5RFT
11 DeadLifts 135/ 95
6 Box Jumps 24/20
8 Hang Power Cleans 135/95
7 Burpees
over all winner determined by
rankings in the following areas
Pre test
Post test
Performance improvement
attendance
meal journal
Bringing a friend
Other than completing the pre and post test the only other requirement is that you keep a meal journal using wodify and request a review from me at the end of each week.
This will help you get the absolute maximum out of this competition.
There is no requirement to follow Paleo, zone, or any other kind of diet. All I want you to do is to make a change for the better. The bigger the change the better the results.
There will be (and Has already been 1), leading up to the start of the competition, a series of posts on the blog detailing my general view of Nutrition. as a basic guideline. It will not be a plan
to follow but rather some knowledge to help you and a series of steps to help you get ready.
other metrics that we will keep track of
1) Weigh in/ out
2) Circumference measurements
3) Body fat caliper test (optional)
4) any one who voluntarily get blood work done before and after this challenge will be entered into a drawing to receive a free unlimited month ( this means that if you win you could end up with 2 free months of membership
January 5th we will hold a nutrition seminar at the gym and a kick off BBQ. It will be Potluck style, Bring your own meat and sides but this time bring
extra food and some containers. You will be taking home extra in order to get you started off right that Sunday.
We will end the competition with a BBQ as well this time however it will be a cheat Night BBQ the main course should be your new favorite healthy meal but you should also bring your favorite
guilty desert, to share with every one.
More information will be given during the classes if you want it. Sign Ups begin tomorrow.
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