90 Day Challenge Update: (Click on Picture to view..)

Believe it or not, day 30 of our 90 day challenge is right around the corner!

With that being said, we are going to hold the first weigh in and binder update to review your progress at day 30 on Monday February 13^th from 5 to 8pm.

During this time we are asking each of you to stop by quickly, weigh in and discuss your progress so far with one of the coaches. Hopefully each of you took your goals and broke them down into more manageable increments of 30, 60 and your final 90 day goal.

Steve, Tina, Sandra and the coaches will all be there to help review your progress and suggest / make adjustments to your plan as needed.

Please mark this date on your calendar and stop on by real quick to keep yourself accountable.

A little bird (Keith) has also informed me we will be giving out a surprise prize (shhhhhh) to the person who has shown the most dedication so far.  But you didn’t hear it from me…

We look forward to see you all and good luck!

This is an update for everyone participating in the 90 day challenge:

During this first week we have (or will) present 5 WOD’s from Monday through Friday, as well as the 2K row and max pull up. [ Keep in mind your 1 rep max dead lift was incorporated into the “CF Total” WOD that was performed on Monday. Make sure to log that in your binders.]

Every participant must perform 3 of the 5 WOD’s this week, in addition to the 2K Row, 1RM Dead lift and Max Pull ups.  You can choose any 3 WOD’s, but you MUST have 3 WOD’s in addition to the 3 other benchmarks (Row / Dead lift / Pull-up).  These three WOD’s and three benchmark’s are then going to be re-tested during the halfway point and the end to track your progress. As such, you will perform your three selected WOD’s 2 more times.

If you don’t get a chance to complete the three WOD’s, you can make up whatever you missed on Sunday during our 2 hour open gym with Coach Adam.

Hope everyone is having a great start to the challenge.

If you would like help setting your goals, please don’t hesitate to ask one of the coaches or myself

Lastly, Sandra will be available this Tuesday (1/10) at 6 o’clock in the evening, as well as this Saturday (1/14) at 9 in the morning to take body measurements and body fat calcs for anyone who has yet to have this done!

90 Day Challenge Kick off!!

Hey everyone, today is the day!. Time to put our noses to the grind stone and work towards being better then before.
Today will mark the first bench mark WOD of the challenge. This WOD will be repeated apx. 45 days from now, then finally apx. 90 days from today.
Work hard and most importantly, Have fun.
Please click on the picture above to read the rules again. We also included a nice motivational video we felt suited the kick off to this challenge.

3…2…..1…..GO!!

Reminder: Tonight is also the kick off to the 10 week USAW Olympic Weightlifting Clinic… Last chance to dance, join now!!

WOD – Leader Board

“CrossFit Total”  Go to http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf for an explanation of the CF Total.

• Back Squat – 1rm
• Press – 1rm
• Deadlift – 1rm

You will be allowed 6 attempts once your done warming up. see example below.

• 135 x 5
• 185 x 3
• 225 x 2
• 275 x 1
• 325 x 1
• 365 x 1

The best single attempt for each of the three lifts are added together for the CrossFit Total. There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

***Because of the style of Workout this is , we will Be open at 430pm This Monday for the evening classes***

The 90 Day Challenge kicks off this Monday!! Just a couple of updates:

If you left your binder with us, we have calculated your body fat percentages and will be putting your pictures in for you this weekend.  All binders will be available for you guys to pick up on Monday from the office.

If you took your binder home with you and didn’t have one of the coaches calculate your body fat percentage, please bring it in and Steve can help calculate it. We will have your photos in a folder for you if you took your binder with you.

For anyone else who would still like to join and/or who still needs to have pictures, measurements and body fat done, we will hold one more AM and PM session next week sometime with Sandra and myself to get that done for you.

The last day to enter the challenge is Friday January 14^th. All photos and measurements must be taken by the 14^th.

Next week we will begin with the 90 Day Challenge benchmark workouts so please plan accordingly.  Don’t forget that if you miss one or two, we now have open gym on Sunday’s for 2 hours!

Can’t wait to kick this off! What a great turnout we had.  Almost 30 people doing this challenge!

Everyone participating in the 90 Day Challenge will be provided a binder.  The binders are for you to keep throughout the 90 days to track your goals, progress, WOD’s, weight/measurements and food.  The binders include the following:

1. Goals: This is where you will document your goals and make a clear plan as to how you will get to your goal.  You will / should be setting a 30 day goal, 60 day goal and your final 90 day goal.  This will help keep you accountable. Remember to really push yourself.

2. STATS / Photos: This is where you will log your body measurements and body fat percentages, before and after.  There is also room for you to look your weight / measurements at intermediate stages. Your 3 photos (Front / Back / Side) will also be kept here in a before and after format for you to see your results!

3. WOD Tracker: This is where you will document all your benchmark WOD times and PR’s. We will be doing all of the benchmarks 3 times (start, middle & end) in order for you to really see how you are improving.  We have also provided a monthly calendar for you to log your WOD’s, yoga class, kettle bell class, open gyms or any other specialty classes you attended at a high level.  Please continue to keep your detail records in your WOD books.  The calendar is there to simply log workouts and classes attended.

4. Nutrition: In this area we have provided all of the information that was passed out during the Paleo challenge we just did.  There is a quick start guide, the challenge point system guide and several food trackers.  If you would like more food trackers, I can send you the file electronically or you can make photo copies! Please note we are not pushing Paleo on you! We want you to do what’s best for you.  Just remember that no matter what you do, part of winning this challenge is determining how well you ate and how accountable you were with logging your food intake and your cheat days.

We are looking forward to seeing you guys tonight at 6pm! If you cannot make tonight, please just let me know and we can make alternative arrangements.  If you have any questions at all, do not hesitate to ask myself, Tina or Keith.

This is where I will be posting all of the information relating to this challenge so make sure to check it!!!

Week 2… What do you have to say for your selves… stay connected and influence each other. Strive to be strong finishers!

So your first workout is over… Talk about it.. How do you feel? How did you do? Any questions.. TALK

Day 5 Challenge

Make it to the first Saturday workout and set the standard for your new life!