Friday 120106

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For time:
10 Muscle-ups
100 Push press, 75# (55#)
Row 1000 meters

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John is diligent and disciplined about rehab = stronger than before.

“Best Shape of My Life!” Nutrition Challenge

From January 9th until February 5th, we’re challenging you to get into the best shape of
your life. During these four weeks we’re going to reward you for good behaviors and
punish you for bad behaviors. We’re going to require a lot in order to participate, but in
exchange you are going to earn the ability to say you gave it your all and made positive steps towards health and performance. We’ll give you the data to back it up too. Here’s the details:

The challenge will run for four weeks. In order to compete for the prizes, you must
complete the following: pre/post pictures, pre/post body composition measurements, pre/post vitals, pre/post benchmark workout and pre/post Challenge blood work (only required for specific prize eligibility and to see supreme awesomeness in your insides.) The cost of this challenge is $100, which includes the cost of blood work ($30 pre/$30 post) which is ideally following 10-12 hours fasting, but be consistent pre and post-challenge for the best results. Buy-in has to be either via check or cash (because we know you’re gonna get it back!)

Each meal has a positive, negative, or neutral value:
-2 Cheat meal: not Paleo quality, not Zone quantity. (-10 possible per day)
+0 Paleo meal that includes dairy
+1 Zone meal: standard Zone rules apply (5 possible per day)
+2 Paleo meal: all Paleo rules apply (10 possible per day)
+3 Paleo/Zone meal: Paleo quality in zone proportions. (15 possible per day)
*** PWO will be considered Paleo/Zone if it consists of Whey protein & coconut juice

“Rules of 5” bonus points:
+1 Five 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)

Exercise:
-10 Fewer than 3 WODs/week
+0 Three WODs/week
+10 Four WODs/week
+20 Five or more WODs/week

Bonus points:
+1 64oz of H20 in a day
+1 8.5+ hours of sleep, including naps
+1 When each meal per day includes one carb block of veggies (excluding PWO)

Deductions:
-1 For each alcoholic beverage. (-5 possible per day)
-1 No PWO meal (before leaving the gym)
-1 Fewer than 5 grams of fish oil/day.

January 9 – February 5
20 points possible per day for 28 days + 80 possible exercise bonus points = 640
possible points.

0-415 points: forfeit $ + black “Fuel” band
416-479 points: half $ back ($20)
480-611 points: All $ returned ($40) + bonus red “Fuel” band
612+ points: all $ returned + your choice of one Verve apparel item

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

Are you in it to win it?  Only 4 weeks to the best shape of your life!

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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