You don’t have to be perfect. You just have to start.
The holidays are over. Presents, food, deserts and cocktails. That was fun. What’s not so fun is how much tighter the belt feels.
There’s no more temptations and no more excuses. Get control back.
What is it?
This is a partner nutrition challenge, teams of 2. If you want in but not sure who to do it with email us and we’ll pair you up. Otherwise you can pick your partners. This challenge will last for 30 days. Make a resolution to yourself and your partner and see the good things that will happen with healthy nutrition and CrossFit. We’ll tell you what to do. It’s easy and you can follow our lead.
Who can do it?
CrossFit City Line members can be on a team. With that said, this challenge is a great opportunity to get others involved and have a whole group of people getting doing it, together. Get a friend from CFCL to be your teammate, but get others you live, work or hang out with to do it too.
When does it start and how long does it go?
Monday January 11th – Tuesday February 9th, 30 days.
How to sign up?
In the gym, next to the goal board, there will be white board with spaces available to write you and your teammates name. Write your names up there. There is a $20 per person (cash) registration fee. At the end of the challenge the pot will be divided and winners will receive cash and other prizes.
Ok…so how does it work?
Info Session on Saturday 1/9/15 @ 10:30 AM.
There are 30 days in the challenge. Each day you record your points on nutrition challenge white board for the prior day. Points are determined by what you eat and do during the day. For specifics check out the Point System, a Food List and FAQ here.
Weight In’s, how to win and benchmarks
A benchmark workout will be done on MONDAY (1/11/16) and retested at the end of the challenge. Improvement will account for 50% in deciding winners.
Point tracking and the point total will count for the other 50% of winners.
There will be no weight in/body measurements required for this challenge. If you’d like to keep track of those measurements and numbers on your own we recommend it!
1st Place – $600 Cash + Other Prizes
2nd Place – $300 Cash + Other Prizes
3rd Place – $100 Cash + Other Prizes
Today is the LAST DAY to sign up for the 2016 Intramural Opens!
Be part of something FUN! Get the details here!
If you haven’t signed up yet, just do it! Sign up here!
#370 – “Panda Roll”
30-20-10 Reps for TIme
10 Back Squats after finishing each set of Ring Dips
Open Gym Accessory
5 Sets – Ascending
Power Snatch + Overhead Squat + Hang Squat Snatch
5 Slow Rounds
15 Calorie Bike
3 Snatch Deadlifts w/ Pause @, Below Knee, Above Knee, High Hang
10 Air Squats
Same as class with a class
Every 2:30 for 3 Rounds
7 Touch and Go Squat Snatch @ 70-80%
Start at 70% go up if pull and receiving positions are solid
Assault Bike Cals
Rest 120-90-60 seconds
4 Rounds for time
15 Alternating Pistols
12 Shoulder to Overhead (155/105)
9 Bar Facing Burpees
Today is Bring A Friend Day!
#369 – “Iron Butterfly”
3 Rounds for Time
500 M Row
21 Burpee Box Jumps
12 Pull Ups
10 Rowing Machine Pikes
20 Russian Twists
10 Strict Toes to Bar or V-Ups
#368 – “Charging Station”
5 Rounds for time
300 M Row
20 Kettlebell Swings (53/35)
60 Double Unders
Rest 1 Minute after each round
Open Gym Accessory
In 12 Minutes
Use 5 sets Work up to a heavy 3 rep Deadlift
Then at the 12 minute mark
Every 2 minutes for 6 minutes
12 Dumbbell Weighted Lunges (6/side you pick weight)
6 Tuck Jumps
4 Slow Rounds
10 Narrow Grip OHS (45/35)
10 GHD Sit Ups
5 Strict Ring Dips
Touch and Go Deadlift
*If you hit sets from last week, go to:
1 x 6 @67.5%
1 x 5 @77.5%
1 x 4 @ 87.5%
1 x 1 @ 97.5%
If you missed any sets from last week, repeat same %’s.
Same as class, with class
Every 2 Minutes for 4 sets (8 minutes)
15 Thrusters (75/45)
15 Chest to bar Pull Ups
*Increase Thruster weights each 2 minutes:
75/45, 95/65, 115/75, 135/95
*Each Round AFAP (As Fast As Possible)