Monday, June 3, 2013 - Day 1 of Summer Challenge

All workouts today are individual workouts. All team workouts will be on Wednesday and Thursday of this week, so make sure you are at the same class as your partner on those days. That also gives you a couple of extra days to find a partner if you haven't already.

The scoring for the challenge will consist of the following parts:

- Percentage gain on each workout after 5 weeks

- Daily food log posting on the website. Random days will be scored. 

- Daily attendance to classes. Random days will be scored.

- Bonus points for having the best scores on the initial workouts this week (this is to keep people from gaming the workouts and to help give higher-level athletes a chance to compete in the challenge)

- Bonus points for random questions asked during class about things posted on the blog.
- Bonus points for the best team name (voted on by all challenge participants)
- Bonus points for the coolest team photo performing any one of our movements in a public place (voted on by all challenge participants) Here is an example: http://www.inspiredfitstrong.com/wp-content/uploads/2012/01/Handstand-sea.jpg

We highly recommend that all of you do a before picture so that you will have it at the end of the challenge for your own records/testimonial.  Mary and I will have cameras with us this whole week if you would like us to take a picture of you.  I've seen others take the picture in something they wished they look good in and tape a copy of it to their fridge and mirror for the duration of the challenge for extra motivation...

Note:

I've had a few people ask what will keep people from going slower than possible on the workouts this week to give them a better chance of winning because they would have greater gains. That is kind of hard to police, but I will say that we expect everyone to do every workout as fast and as well as they possibly can this week.  We also expect everyone to have the integrity to be honest about that and allow the team that works the hardest, eats the cleanest, and makes the most gains win. 

Warm-Up:

- Light Jog

- 35 UB Double Unders or 125 Singles

- Joint Mobility

- 1 Round Standard Warm-Up

Challenge Workout 1:

- 3 Min Row for Meters

Anytime after you finish your warm-up jog ask Mary or me to setup the rower for you and row for 3 minutes as fast as you can recording as many meters as possible. Make sure Mary or I record your meters before you get off of the rower when you are through. Rower damper must be set on 5. 

Challenge Workout 2:

- 5 Minutes to find your 1RM Shoulder to Overhead

You must use the same movement at the end of the challenge that you do at the beginning.  For example, if you do a strict press at the beginning you must do a strict press for the final test out.  If you have a question about what movement you are doing just ask your coach and they will tell you.

Challenge Workout 3:

For Time -

- 500m Row

- 40 Squats (to MedBall)

- 30 Sit-Ups (touch ground behind and toes on top)

- 20 Push-Ups (hand release)

- 10 Pull-Ups (arms locked at bottom, chin over bar on top)

Pay close attention to the standards for each movement and make sure every rep counts. 

Post everything you eat or drink today along with detailed workout results. An example is posted below.