TUESDAY

FEBRUARY 1!  That means you need to find a buddy and register for your nutrition log under forums!  Please post to comments to find a buddy! 

The way the buddy system works:
- Both participants must follow the Whole 30 guidelines and log their meals daily
-If buddy cheats, the other team member will be given 50 burpees
-If the same buddy cheats again, you both get burpees
-If you cheat the 3rd time, hide because hell is coming.

On day 1 we will be doing Fran for our fitness test.

Kristin, working hard on her double unders.

Workout of the Day
Shoulder Press 3x3

Then

15 Minute AMRAP
-10 Slam balls (30/20)
-10 Push Ups
-20 Butterfly Sit Ups

MONDAY

Start prepping yourself for the next challenge!  Fill your freezer with meat,  rid your pantry of processed foods, and make sure your spice rack is full of flavorful ingredients.  Make sure to familiarize yourself with the Whole 30 Guidlines.  You can purchase their success guide here.  When I am stocking up on vegetables, I go to Southside Produce off Perkins Road.  A lot of us have a busy lifestyle that can make keeping fresh produce hard, but Southside has a great selection of pre-cut, frozen, locally farmed vegetables at a decent price.  Also, remember that organic is always the best option even though it can be pricey so, when it comes to shopping, do the best with what you have.  If organic meat is out of your price range, don’t think you can’t be successful on the challenge. 

Nice turn out for the 10am class!

Workout of the Day
Back Squats 3x3

Then

5 Rounds for Time:
-10 KB Swings (53/44)
-10 Dips
-10 Sumo Dead Lift High Pull w/ KB

SATURDAY

In the next month or so, we will be doing our second OFFICIAL paleo challenge.  We will be doing it Whole 30 style this go around.  In preparation, we want everyone who wishes to participate to read the following article from Whole 9.READ THIS.  You can also purchase their Whole 30 Success Guide (E-book) here. You will also find a nifty paleo cook book with a video explaining a few things here.  Get ready to go strict!

Planks from the eyes of Carol.

Workout of the Day
20 Rounds of “Cindy” for Time!
-5 Pull Ups
-10 Push Ups
-15 Squats

FRIDAY

Question:  What is the CrossFit prescription?

Workout of the Day
Planks 3x3

Then

“Annie”
50-40-30-20-10
-Double Unders
-Sit Ups

THURSDAY

QUESTION # 3-  What are the 10 general physical skills that define fitness?

Eric makes toes to bar look easy.

Workout of the Day
Deadlift 1 Set of 5 Reps

Then

12 Minute AMRAP
-20 Double Unders (100 Singles)
-10 Chest to Bar Pull Ups

WEDNESDAY

OK so here is your second chance at a free bottle of fish oil:

Question:  What is the proper diet for pre-workout, post-workout, and the next following meal.  Include the time frame that meals should be consumed and an example of what to eat!

Matt was feeling froggy and joined us for the 6am class this morning.  Must be the new fish oil he won.

Workout of the Day
Front Squats 3x5

Then

21-15-9
-Snatch (95/65)
-Toes to Bar

TUESDAY

Every day this week we are going to ask one question and the first person to post to comments with the correct answer, gets a 2 ounce bottle of Stronger Faster Healthier Fish Oil.  So put on your thinking cap!

Question: How much water, in ounces, should an individual drink a day?

Lance, eating healthy and being a gangster.

Workout of the Day
Shoulder Press 3x5

Then

3 Rounds for Time:
-10 Ring Dips
-10 Thrusters (95/65)
-10 Push Ups
-10 Hang Cleans (95/65)