January 2, 2015


January 2, 2015

Nutrition Challenge 

Happy New Year! Let 2015 be the year you get your eating habits under control for good. We will be running a 30-Day “Eat Real Food” Challenge starting later this month.

There will be a $30 buy-in and the winner, based on food logs and before and after photos, will win cold hard cash!

The Rules:
– RSVP by January 15
– Attend the kick-off meeting on January 22 at 5:30 PM
– Daily food logs on our online message board
– Submit before pics (by January 23) and after pics (by February 23)

New this year is Hydrostatic Body Fat Testing, before and after. This is NOT REQUIRED and is an additional fee. The “before” body fat tests will be conducted on January 23, and the retest on February 23 ($49 for initial test, $35 for retest). Tests will occur every 10 minutes from 7 AM to noon. YOU MUST SIGN UP.

If you aren’t doing the challenge, but still want your body fat tested, you can do so at either one of the dates. Those in challenge get the chance to sign up first by January 9, then we will allow others. More information on hydrostatic body fat testing here: http://www.bodyfattest.com 

There will be sign-up sheets for both the Challenge and the Body Fat Testing in the lobby. If you are in the Challenge and want the body fat testing, please sign up by January 9. After that, we will open the testing up to other members.

jay fran

Workout of the Day
5×1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead squat

Muscle-up tech work
Rx: EMOM for 10 minutes: 3 Muscle-ups
Scaled: 10 x 3 in band or 3×10 ring rows

3 sets of 4″ deficit handstand push-ups 10 (men)/6 (women), kipping allowed
Scaled: HSPU in a band to floor (full ROM) or pike push-ups (feet on box)

Midline: 3 sets of –
15 Abmat sit-ups
:30 plank
:30 side plank, left
:30 side plank, right

Post your scores to the Whiteboard.