Friday, January 31, 2014 - Day 26 of New Year Challenge

Spicy Avocado Egg Salad

(Pic & Recipe courtesy of janssushibar.com)

I mentioned it in all of the classes yesterday, but just in case you missed it, we are adding the following bonus to the challenge:

If you missed a food log, attendance day, or bonus question for any reason, you can make that up by showing me 10 consecutive double unders within 3 attempts anytime during the test out week, 2/10-2/14.

There is not a doubt in my mind that any of you could do that if you spend the next 2 weeks working on it consistently.

Post food logs and thoughts to comments.

Thursday, January 30, 2014 - Day 25 of New Year Challenge

Warm-Up:

- Light Jog, 250m Row, or Double under practice

- Joint Mobility

- 2 Rounds standard warm-up

Because the weather caused the morning and evening classes to do different workouts last week we are going to flip the two for this week.

Morning Class:
Sprint Work:
5 x 100m Sandbag Sprint

Conditioning:
30 - 20 - 10:
- Box Jumps (24/20)
- Sit-Ups
- DB Bench Press (45/25)

Evening Class:
Sprint Work:
- 4 x 50m Sled SPRINT (90/70 or more)

Strength:
- Wendler Week 1 - Strict Press

Conditioning:
CrossFit's Fran
21 - 15 - 9:
- Thrusters (95/65)
- Pull-Ups

Post detailed workout results and food logs to comments.

Wednesday, January 29, 2014 - Day 24 of New Year Challenge

Enjoy -

http://www.marksdailyapple.com/15-reasons-to-sprint-more-this-year/#axzz2rneBj7p8

Warm-Up:

- Light Jog, 250m Row, or Double under practice

- Joint Mobility

- 2 Rounds standard warm-up

Group Warm-Up:
- Squat Therapy

Strength Work:

- 4 Rounds of Tabata Kettlebell Swings (62/45) - 1 lvl heavier than usual

Conditioning:
4 Rounds -

- Row 500m

- Rest 5 minutes

Post workout results and food logs to comments.

Tuesday, January, 28, 2014 - Day 23 of New Year Challenge

Red Thai Curry Stroganoff

(Pic & Recipe courtesy of mylivingnutrition.com)

Post Food logs to comments...

Monday, January 28, 2014 - Day 22 of New Year Challenge

Oven-Baked Sweet Potato Fries

(pic & recipe courtesy of nomnompaleo.com)

Warm-Up:

- Light Jog, 250m Row, or Double under practice

- Joint Mobility

- 2 Rounds standard warm-up

Group Warm-Up:

- 25 Tuck Jumps

- 20 1-Legged Broad Jump (landing on 2 feet)

- 100m Broad Jump (practice bounding)

Strength:

- Week 2 Wendler - Deadlift

Conditioning:

"Faydra"

3 Rounds -
- 200m Medball Run (20/14)

- 10 Med Ball Cleans

- 15 Wall Ball Shots

- 20 Medball Lunges

Post workout results, food logs, and any coaching or programming complaints to comments...

Sunday, January 26, 2014 - Day 21 of New Year Challenge

Post good logs to comments. 

Saturday, January 25, 2014 - Day 20 of New Year Challenge

Post food logs to comments.