Monday 141222

Overhead Squat

EMOM for 5 minutes
3 OHS from the ground @ 60% of 3 Rep Max
6 Burpees over the bar

Post load to comments or BTW


HABIT: (n) an acquired behavior pattern regularly followed until it has become almost involuntary.

Our daily lives are often a series of habits played out through the day, some of these habits are good, some are counterproductive to our goals. Research indicates that it takes 30 days to change a habit, either to create one or rid yourself of one; That is why we are holding a CHANGE YOUR HABITS, CHANGE YOUR LIFE “challenge” to start your 2015 off right.  We will spend the next 37 days working to change/create habits that help us move closer to our goals!

How do I join?

Step #1 – Think of 2 to 3 habits that you would like to Add/Delete/Change.  Whether it is following a Paleo/Zone diet, dropping some lbs, hitting the gym 5x/week, cutting down on alcohol, meditating, drinking more water, not drinking soda, decreased WOD times, increased lift numbers, giving up social media, etc; This challenge is to make lasting lifestyle changes that pertain to you.

Step #2 – Find an ACCOUNTABILIBUDDY, someone else who will be doing the challenge with you working towards their own goals but supporting you and you supporting them.  If you do not have one, we will find someone else who does not have a buddy and pair you up.

Step #3 – Sign-up for the challenge NO LATER THAN WEDNESDAY, JANUARY 7TH.  There will be a sign-up sheet near the front counter.

Step #4 – You will spend the next 5 weeks working with your buddy, changing your habits.  We strongly suggest weekly meetings or phone calls with your buddy to check-in with updates.  There will be WEEKLY RAFFLES PRIZES if your buddy submits your name for complying 100% to your habit changes.

THAT’S IT!  There is no monetary buy-in, but there will be weekly raffle prizes for adherence to your new habits.  The ultimate goal is to make lasting changes and possibly pick new goals after the first portion of the challenge is over.

Some other fun details:

– You and your partner can place friendly bets against each other weekly or for the entire challenge.  You can also pit yourself against another team to add an interesting twist!

– To help support your goals we will be creating a CHANGE YOUR HABITS, CHANGE YOUR LIFE Facebook page.  This page will be a way to communicate, share ideas and challenges, whatever you would like.

IMPORTANT UPCOMING DATES to further help you towards your goals:

  • GOAL SETTING / NUTRITION MEETINGFriday, January 2nd @ 7pm and Monday January 5th @ 7pm – Courtney will be conducting a goal setting/nutrition meeting in which the first 30 minutes will discuss how to set attainable goals and the second 30 minutes will discuss basic Paleo/Zone information if nutrition is one of your goals. *You only need to attend one of the meetings.
  • HYDROSTATIC BODY FAT TESTING Tuesday, January 6th and Wednesday, January 7th the truck will be here.  If you have nutrition, weight, or physical goals, this will give you a great starting point.
    • Sign up for Fat Testing Tuesday, January 6th HERE
    • Sigh up for Fat Testing Wednesday, January 7th HERE
  • THE CHALLENGE BEGINSWednesday, January 7th!  You need to be signed up, have a buddy, and have your goals set by this day.


  1. Allaina :

    I’m just catching up after being out of town for the holidays. Are the meetings mandatory?

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