Monday 1.27.20

AWEOME job by Coach Liz, Coach Kira, and Josephine, who all competed this past weekend.

Don’t forget to sign up for the 800 Gram Challenge!!

WHAT IS IT?

This challenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) of fruits and/or vegetables, by weight, per day.

No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want.

Raw, cooked, canned, frozen; doesn’t matter! If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it! Here’s a one-sheet with all the rules and scoring details.

So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables. Read more here.

DATES

Monday, Feb 3rd – Sunday, March 1st 

SIGN-UP

Click here to sign up, last day to sign up is the 2nd of February

We are opening this to non-members as well as members. So if you have any friends or family who need a little kick start please let them know about this. They will be able to sign up for the month of the challenge. Last day to sign up is Sunday, Feb 2nd. 

COST

$25 per athlete for members

$100 per athlete for non-members(One month membership included)

$30 In-Body Scan(not mandatory, but would be cool to know body composition)

SCORING

We will be using SugarWOD to log scores, leaderboard, and fist bump throughout the challenge. More info on scoring and logging can be found here. I will be sending more info on scoring as we get closer to Feb 3rd

SIGN-UP

Click here to sign up, last day to sign up is the 2nd of February

Todays Workout

Function
Every 2 min x 4
6 Tempo Front Squats or Goblet Squats, heavier than last week
*tempo is 4 sec down, 2 sec pause at bottom
+
Every 2 min x 4
Strict Press x 6, heavier than last week
+
30 DB Power Cleans
30 DB Thrusters
30 Burpees Over the DB

Compete/Compete
Every 2 min x 4
1 Pause Squat Clean + 1 Tempo Front Squat + 1 Hang Squat Clean + 1 Tempo Front Squat, begin at 75% of your heavy clean and increase load each round
*pause 2 sec below knee on 1st clean, squat tempo is 4/2, hang clean is from above the knee
+
Every 2 min x 4
3 Tempo Push press + 1 Jerk, heavier than last week if possible
*Push press tempo is 3 sec down, jerk with pause at bottom of dip 2 sec
+
“The middle”
10-8-6-4-2
Power Cleans
Thrusters
Burpees Over Bar

P: 95/65
C: 135/95

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