Thursday 110106

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Three rounds for time of:

15 Hang power cleans, 135#/95#

15 Burpees

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IMG_1065
Tanja has a New Years surprise, look her first pull-ups! Congrats Tanja.

"Best Shape of My Life!" Nutrition Challenge

From January 15th until March 19th, we're challenging you to get into the best shape of your life.  During these 9 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.  Here's the details:

The challenge will run for 9 weeks.  In order to compete for the prizes, you must complete the following: pre/post Challenge blood work, pre/post pictures, pre/post body composition measurements, pre/post vitals, and pre/post benchmark workout.  The cost of this challenge is $100 and includes the cost of blood work.  You must also log all oral intake, workouts, sleep, and supplements.

Each meal has three positive or neutral values:
-2 cheat meal: not Paleo quality, not Zone quantity. (-10 possible per day)
+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 day)

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) 

Exercise:
-1 fewer than 3 WODs/week
+0 3 WODs a week
+1 4 WODs a week
+2 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 

Deductions:
-1 for each alcoholic beverage. (-5 possible per day)
-1 for no PWO meal (before leaving the gym)
-1 for less than 3 grams of fish oil/day
-1 for each carbonated beverage 

20 points possible per day for 63 days + 18 possible exercise bonus points
= 1278 possible points.

0-500 points: better luck next time
500-750 points: $25 returned – nice job!
750-1000 points: $50 returned – great work!
1000+ points: $50 returned + free t-shirt – YEAH BUDDY!

Men's and women's prizes for biggest change (%) in blood work and vitals
Men's and women's prizes for body composition change
Men's and women's prizes for most increased performance

We'll be hosting two nutrition workshop's before the Challenge begins.  If you're interested in participating, your attendance is strongly recommended/required.  If you want to participate in CrossFit competitions in 2011, your attendance and participation in the Challenge is HIGHLY recommended.  We'll check everyone's logs each week for accuracy and precision.  

Who's in?  

━ 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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