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. 

Tuesday, January 14, 2020 - Day 2 of the 2020 New Year Challenge

Big reminder to drink lots of water to help flush your system in order to help minimize any soreness that may settle in.

Here is a delicious recipe to try if you would like to add a little variety to your menu plan.

Protein is your long-term fuel and will help satiate you more than any carbohydrates.  Consider experimenting with healthy fats as snacks instead of sugary carbs  Try avocado, olives, unsweetened coconut and macadamia nuts, etc...

Crab Cakes with Wasabi Avocado Sauce

http://www.paleogirlskitchen.com/2013/01/new-crab-cakes-with-avocado-wasabi-sauce.htm

Great work yesterday during the challenges.  I know you all pushed your self.  Be sure to post your food log to the comments below.

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.

2020 New Year Challenge- Sunday, January 12, 2020

PLEASE READ ENTIRE POST

Tomorrow, January 13, we start our New Year's challenge. It's a time of competing with your fellow athletes and against yourself to get stronger, faster, and leaner as quickly as you can and take home some big bucks in the process. Of the maximum 200 points, 100 of them are easy and only require following directions. The other 100 will end up going to the people that take the challenge seriously, eat well and show up for all the workouts. 

Here are the details.

Entry Fee:

$50 -  As always, 100% of the money goes back to the winners.  Please pay in cash to Jessica or Renee by February 13.

Scoring:

- 80 Points - Percent Improvement on the 9 workouts over the 5 week challenge

- 40 Points - Before/After Measurements (See details below)
- 20 Points - Bonus for performing the best on the initial workouts (See details below)

- 20 Points - Attendance on 5 Randomly Selected Days
- 20 Points - Food Logs on 5 Randomly Selected Days (See details below) 

- 20 Points - Bonus - 5 Questions on Fitness Tests that can be asked at any time by your coaches

Requirements:

- To have any chance of winning you must perform all 9 workouts the week of January 13-16, and again the week of February 10-13. You will be able to make-up workouts those weeks if something comes up and you can't make it to the normal class times.
- Pay the entry fee

Before & After Measurements
Everyone participating in the challenge will need to have their before & after measurements taken preferably by Renee so we have consistency, following these guidelines:
- Chest

- R. Arm

- L. Arm

- Waist

- Hips

- R. Thigh

- L. Thigh

- R. Calf

- L. Calf

- OPTIONAL- Pictures and Recording Your Weight

Renee can take a before and after picture on your phone for your eyes only.  

Suggestions for Pictures:
- 1 Pic from the Front

- 1 Pic from the Back
- 1 Pic from the Side
- Your before and after pics MUST be taken in the same outfit.
- Make sure the pictures are taken in good light with everything from your ankles to the top of your head visible.
- Make sure you wear clothes that will easily be able to see improvements in body composition.  For girls we recommend sports bra and shorts, and for guys nothing but shorts.  If you are not comfortable taking pics in a sports bra then make sure you choose a shirt where improvements will be easily seen.  When selecting your shorts choose some where improvements in your legs will be obvious.  A lot of people like to take the initial pictures in an outfit they want to look good in by the end of the challenge.  

Recording your Weight:

We will have a scale made available at the start and finish of the program.  Your number can be recorded along with your other measurements. We do not however, advocate that you monitor your weight during the challenge.  The goal of this challenge is to eliminate some bad habits and encourage a life style change.  A number on a scale is not necessarily indicative of a healthy and active lifestyle.

Initial Performance Bonus:
The initial Performance Bonus was started to keep people from sand-bagging and to give the better athletes a chance to compete.

Food Logs:
- There will be a blog post every day of the challenge and your food logs should be posted to the comments by the end of the following day.  In other words, Monday's food logs can be judged anytime after the sun comes up on Wednesday.  If you wait until Saturday or Sunday and post the whole week's food logs and they have already been counted before you post then they will not count.
- The content of your food logs will not be judged.  The only requirement is that you post everything you eat and drink for the entirety of the challenge.  Yes, that means you must mention chewing gum.

Thursday, January 9, 2020

Warm Up
Stretch
Light jog
3 Rounds
- 5 Inch Worm Push Ups
- 10 Lunges
- 15 Sit Ups
- 20 Mountain Climbers

Conditioning:
18m AMRAP -
- 200m Run
- 30 Walking Lunges
- 20 Box Jumps
- 10 Deadlifts

Wednesday, January 8, 2020

Warm Up
Stretch
Light jog
3 Rounds
- 5 Inch Worm Push Ups
- 10 Lunges
- 15 Sit Ups
- 20 Mountain Climbers

Skill/Strength
Seated Military Press 

Conditioning:
"Tabata Something Else"

- Tabata Pull-Ups
- Tabata Push-Ups
- Tabata Sit-Ups
- Tabata Squats