Thursday, January 23, 2020 - Day 11 of the 2020 New Year Challenge

Happy Birthday Melanie!!! Woo Hoo!!

Birthday WOD

Warm Up
Stretch
Light Jog
1 Round:
- 21 Lunges
- 21 Dips
- 21 Singles
- 21s Sampson Stretch

Partner Warm Up
1963 Run/Row

Birthday WO
Accumulate For Time
- 57 Pull Ups/Rings
- 57 Mountain Climbers
- 57 MB Sit Ups
- 57 MB Cleans
- 57 WB Toss
- 57 Plank Hold
- 57 Alternating DB Snatch
- 57 DB Push Press

Wednesday, January 22, 2020 - Day 10 of the 2020 New Year Challenge

Due to the weather and the inability to use the sanctuary tonight, GTX is cancelled for this evening. 
We will resume tomorrow evening.

Travel WOD #1
"Invisible Fran"
For Time
21-15-9
- Squats
- Push Ups

Record the time it takes you to do 21 squats and 21 push ups, then 15 squats and 15 push ups, then 9 squats and 9 push ups. If you are compromised with your knees, you may scale to a chair.  Be sure to sit all the way back to complete the squat.

Travel WOD #2
15 min. EMOM
- 5 Burpees
- 5 Jumping Squats
- 5 Push Ups

EMOM- every minute on the minute perform 5 of each movement for a total of 15 minutes.


Travel WOD #3
6 Rounds for Time
- 10 Push Ups
- 10 Squats
- 10 Sit Ups

Prior to the workout, be sure to stretch and warm up.  Consider a few burpees to warm up with.

Record food logs below.  See you all tomorrow.

Tuesday, January 21, 2020 - Day 9 of the 2020 New Year Challenge

https://www.youtube.com/watch?v=-c2l_NBV234

Quick video, please check it out!  

Explore the MobilityWOD's.  Kelly Starrett (DPT) has been posting mobility workouts every day for over a year and has compiled a mountain of awesome information on keeping your joints and tissue healthy.  I would highly recommend starting with day 1 and working your way through the videos over the next few months.  They are not easy, but will make an enormous difference on your performance in the gym as well as how you feel day in and day out.  Here's a good one to start with. 

Be sure to post your food logs below.  

See you all tomorrow!

Monday, January 20, 2020 - Day 8 of the 2020 New Year Challenge

Warm Up
Stretch
Light Jog
- 10 Dips
- 20 Mountain Climbers
- 30 Sit Ups
- 60 Singles/Jump and Tap

Skill/Strength
TABATA Deadlifts

Conditioning
30-20-10
- Walking Lunges
- KB Swings
- Push Ups

Sunday, January 19, 2020 - Day 7 of the 2020 New Year Challenge

https://holisticallyengineered.com/2015/01/paleo-mashed-rutabaga.html

We encourage you to experiment with healthy foods you traditionally don't have on your weekly menu.  You may discover a passion for cooking you didn't know you had.  Please let the group know if you try something new!

Post food logs below in the comment section.  

Saturday, January 18, 2020 - Day 6 of the 2020 New Year Challenge

Post food logs below. See you Sunday.

Friday, January 17, 2020 - Day 5 of the 2020 New Year Challenge

Everyone did so well this week! So proud of you all!! If you have any challenges to make up we will do as many as possible on Monday.  If you are able to come early on Monday, text me. 






https://nomnompaleo.com/post/19886925277/sweet-potato-hash-with-fried-eggs

Be sure to post your food logs.

Thursday, January 15, 2020 - Day 4 of the 2020 New Year Challenge

Great work Athletes! You all have pushed yourself through the last 6 challenges.  Only 3 more challenges to go. Let's DO THIS!!! 

Warm Up
Stretching
Light Jog
- 10 Burpees

Test Day 3

Challenge Workout #7
- 2000m Row


Challenge Workout #8
- TABATA Squats (Score is your average number of reps per round)


Challenge Workout #9
Single Annie -
- 100 Single Unders
- 50 Sit Ups
- 80 Single Unders
- 40 Sit Ups
- 60 Single Unders
- 30 Sit Ups
- 40 Single Unders
- 20 Sit Ups
- 20 Single Unders
- 10 Sit Ups

Continue to post your food logs.  Stay hydrated!

Wednesday, January 14, 2020 - Day 3 of the 2020 New Year Challenge

We will start promptly at 5:30 PM. Looking forward to seeing you all tonight! Stay hydrated and bring your Can Do attitude.  

Warm Up
Stretch
Light Jog
- 10 Sit Ups
- 10 Lunges
- 10 Dips
- 10 Mountain Climbers

Test Day 2

Challenge Workout #4
3 RFT-
- 400m Run
- 30 WBS
- 30 Box Jumps

Challenge Workout #5
- 2 Rep Max Seated Military Press

Challenge Workout #6
- 50 Burpees

Be sure to post your food logs. 

Monday, January 13, 2020 - Day 1 of the 2020 New Year Challenge

The coaches will be available at 4:30 to take measurements/pictures.  Those of you who can, we encourage you to come early to help streamline this process.

Warm Up:
Stretch
10 Burpees

Test Day 1

Challenge Workout #1
- 1 Mile Run

Challenge Workout #2
- 100 Russian Kettlebell Swings

Challenge Workout #3
Baseline
- 500m Row
- 40 Squats
- 30 Sit-Ups
- 20 Push Ups
- 10 Pull Ups

Do not forget to post your food log in the comments section.  If you are posting anonymously, be sure to add your name.