Friday 111401

Complete as many rounds as possible 20 minutes of:
10 Wallball shots; 20#,(14#)
10 Sit-ups weighted and anchored; 45#, (25#)
10 Good mornings; 65#, (45#)

Post rounds to comments.

Try as they might, they never caught Cecily.

Please don't forget your bloodwork time slot this Sunday and remember your checks or cash when you come, as we will be paying onite.

Saturday: Competition starts, we will have sign-up forms and a points cheat sheet. Also come in at 11am – noon and get your photos/vitals and measurements. 
Sunday: Bloodwork/photos/vitals/measurements.  All slots for bloodwork are full, but come in to get your photos/vitals and measurements

Wednesday: 5:30am – 8:30am bloodwork slots every 10 minutes. These are full will post an opportunity for Friday. Also get your photos/vitals and measurements.

"Best Shape of My Life" Nutrition Challenge:

9 weeks. Points based system. Must log meals and exercise. Must complete
before and after pictures, body composition measurements, vitals, and
blood work. Cost is $100 which covers cost of blood work and if over X
points you are refunded $50.

Each meal has three positive or neutral values:
-2 cheat meal: not paleo quality, not zone quantity. (-10 possible per
+0 paleo meal that includes dairy
+1 paleo meal: all paleo rules apply (5 possible per day)
+2 zone meal: all standard zone rules apply(10 possible per day)
+3 Paleo/zone meal: paleo quality in zone proportions. (15 possible per

Rules of 5 bonus points:
+1 5 meals per day (1 possible/day)
+1 fewer than 5 hours between meals (1 possible/day)
-1 more than 5 blocks per meal (-5 possible per day)

-10 fewer than 3 WODs/week
+0 3 WODs a week
+10 4 WODs a week
+20 5 or more WODs/week

Bonus points:
+1 64oz of H20 in a day
+1 8+ hours of sleep
+1 if half of carb blocks are from veggies

-1 for each alcoholic beverage. (-5 possible per day)
-1 for no PWO meal (before leaving the gym)
-1 for fewer than 3g of EPA/DHA (fish oil) per day

January 15 – March 19
20 points possible per day for 63 days + 180 possible Exercise bonus
points = 1440 possible points.

0-500 points: forfeit $
500-750 points: half $ back ($25)
750-1000 points: All $ returned ($50)
1000+ points: all $ returned + 1 free t'shirt.

Prize for biggest change (%) in blood work
Prize for body composition change
Prize for most increased performance


  1. Matt :

    Yay for additional WOD bonuses!

  2. beck :

    Do outside workouts also count? Like riding my bike? I can keep track of distance and time.
    Do the PWO meals have to include fat? My current PWO meal is about 2P, 2C….
    My first food challenge, am excited 🙂

  3. Cueball :

    Beck, yes include fat, it is a much better fuel for the body. I usually munch on almonds on the way home and drink my AfterShock.
    Today’s WOD rx’d 9 rds 10 Wall balls
    This rocked my world and that’s what I get for being not training not following my nutrition for so long…

  4. Greg B. :

    I started 10 days early and already am noticing changes. I forgot to bulk up before the competition start. Go get ’em to everyone entering and if your not entering, Why not??

  5. Donna :

    Just had my last cookie before the challenge. Goodbye sweet chocolate chips.

  6. Rich :

    Having my “last supper” tonight… Beer and Pizza maybe?!?!

  7. Jen :

    The wine tastes good tonight!!

  8. Matt :

    Krispy Kremes are ready to roll!
    14+11 on GHD
    Beck and Cueball, for the challenge you must eat equal amount of fat at PWO. After the challenge, omitting fat PWO (under 30 min) is okay… Maybe even preferred for glycogen replenishment.
    Fat is not necessarily a better source of energy, simply denser. There are other benefits too, but the same can be said for high quality carbs in moderate doses.
    Yay last cheat night!!!!!

  9. rich :

    Last time my belly will be hurtin’ for at least 9 weeks!

  10. Mas :

    WOD: 13 rounds + 1 Wall ball
    Already had a half a box of Honey Smacks cereal!! Feel’n the coma kicking in.

  11. Had a lovely mexican meal and whoa. Major crash after! Ready to go 🙂

  12. Joylyn :

    10+7 reps 14# MB, GHD situps and extensions

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