July Challenge Info
Part I:
Sittin' behind the steering wheel of your dream car. Key in the ignition. Foot on the pedal. Hand on the gearshift. Red light flickering; getting ready to flash you the green for GO! At the start of your race, the last thing you want to worry about is if your vehicle is properly fueled.
Your body is a one-of-a-kind, specially-tuned super-vehicle. Give it the proper nutrition it desires/requires and it gives you the performance you need to excel in life. Piss in the engine and, well, be prepared for plenty of pitstops [i.e. doctor & medical visits, sickness, poor performance, etc.]
Enough with the analogies -- what's the f-ing challenge?
Before EVERY workout in July, EVERYONE is required to hand-in your meal list from the previous day to the trainer-on-duty. On a sheet of paper or in a journal, we want to see:
- meal times
- contents of meal with approximate portion amount
- beverages consumed during day
- snacks
- glasses of water consumed for day
Pretty simple, right... We're not telling you to change anything or -way you're currently eating, we just want to know what and when you're "fueling your machine."
You: Well, I don't care about my "diet" and don't want to hand-in my food list!
Us: That's okay. You don't have to... Just hit the deck for 50 BURPEES BEFORE YOU'RE ALLOWED TO PARTICIPATE IN THE DAY'S WOD. No exceptions.
You: Yay, burpee? [Tears rolling down cheek.]
- The first entry into your food journal will be handed-in to trainer-on-duty on Thursday, July 2nd [which will show your meals from Wednesday, July 1.]
And yes, weekends and your day's off count. If you don't bring in the appropriate food log for any days missed, burpees will accumulate, but MUST BE COMPLETED BEFORE the current day's workout. There will be a Daily Penalty Burpee Maximum of 150.
PALEO KITS -- Take a look at these great portable meals. Made fresh daily and vacuum-sealed, these meal kits will help you get through the day when you don't have time or opportunity to "make" your own meal. Plus, the proceeds help Steve's Club, a non-profit CrossFit in Jersey keeping kids off the streets and teaching the CrossFit methodologies. They're reasonably priced already, but if we order in bulk, we can get an even-better price. If you're interested, make a comment on today's blog or post on the gym's whiteboard. There is a 7-day backorder, so we'll give you until this Friday, July 3rd to let us know if you're interested in ordering kits.
Part II:
We'll also have our continual physical challenge. This month will include more olympic lifting instructions and WODs. Throughout the month, we'll take time before or after the daily workout to practice proper OLY techniques and skill transfers. This will be a great time to advance as crossfitters and better human athletes.
June 29 WOD
Buy-in
Two rounds of:
21 calorie Row
15 Back extensions
9 Dislocates
WOD
Ten rounds for time of:
3 Weighted Pull-ups 45/35
5 Strict Pull-ups
7 Kipping Pull-ups
* Coming off bar or going to ground constitutes termination of a set.
Post time and number of sets to completion on
Whiteboard.
Cash-out
15 Burpees
15 Sit-ups
Run 400 meters
14 Burpees
14 Sit-ups
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