17 October 2014

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REMINDER:  THERE IS STILL TIME TO SIGN UP FOR THE PERFORMANCE, NUTRITION, AND LIFESTYLE CHALLENGE! 

We had a great information session on Wednesday at Max Muscle Springfield for the Lifestyle Challenge kicking off this Saturday (18 October).  If you were not able to make it for the info session, but still want to participate, there is still time to sign up and participate in the challenge!  You can sign up online via the google docs spreadsheet link below and we will send you all the necessary information regarding the challenge to include food guidelines and rules for participation tomorrow.  I have also provided an information sheet below to answer any immediate questions.   Please feel free to reach out to me or Coach Wayne directly if you have any additional questions or concerns.  

 

We will be launching our 4-week Fall 2014 Performance, Nutrition and Lifestyle (PNL) Challenge  on Saturday, 18 October, 2014 and running it through Saturday, 15 November 2014.  Just in time for the holidays!  The entry fee is $65 for individuals and $120 for couples.   Lets make this the best challenge yet for CFL/CFK! 

 

RULES AND GUIDELINES

 

LIFESTYLE CHALLENGE SIGN UP SHEET  

 

 

STRENGTH: 

Back Squat

3×3 @ 75%

 

WOD: 

LIFESTYLE CHALLENGE PERFORMANCE WOD #1.  

“Fight Gone Bad”

3 Rounds:

Station 1:  Max Wall Balls (20/14)

Station 2:  Max SDHP (75/55)

Station 3:  Max Box Jumps (24/20)

Station 4:  Max Push Press (75/55)

Station 5:  Max Calorie Row

In this workout you will move from each of the five stations after 1 minute.  Each round is a total of five minutes with a one minute rest between rounds. On call of “rotate”  each athlete must move to next station.  One point is given for each rep, except on the rower where each calorie equals one point.

Please Note:  This WOD will be offered all day tomorrow for all the classes.  This is the first benchmark WOD for the Nutrition Challenge, so it is very important that all participants in the 4-week challenge (kicking off on Saturday) complete this WOD.  If you are unable to make it in tomorrow, please come in during open gym to make it up.  If you cannot make it in for open gym, please contact me to coordinate a time.  You will need to write down your score to include total points/reps as well as total reps for each station for each of the three rounds.  This will be compared against data collected at the end of the challenge. 

In addition we will be taking measurements as well as before photos.  

CORE:  

2 Minute V-Up Hold