Monday 131223

Inch by Inch Winner's...Cody & Denise T

Inch by Inch Winner’s…Cody & Denise T

“I never left the field saying I could have done more to get ready and that gives me piece of mind.”- Peyton Manning

Congratulations to Cody Wilson & Denise Thielfoldt for winning the Inch by Inch 6 week Challenge! They both were diligent in creating, following and emailing their menus each week. Also, posting recipes, WoDing at least 4 times each week and doing those hanus supplemental WoDs! So, with all those points earned, they also received points for body fat % lost and inches lost… Cody got rid of 2% body fat and 7″ off his entire body!!  Denise also shed 2% body fat and 6.25″ off her hot bod! This is what they accomplished in 6 short weeks, imagine what 6 months would accomplish.  Way to go guys!! We want to thank all who participated and supported the challenge.  We all won in the categories of: Improved Health, Fitter Bodies & Increased Discipline. :-) BRING ON THE NEXT CHALLENGE!! 

NYE Throwdown – Everyone will be able to participate in the New Years Eve Throwdown. The WOD’s will be posted soon but don’t wait to see them to make your decision or to find a partner. It will be challenging but with the scaled options, everyone will be able to participate. We are not competing to be the Fittest on Earth on this one, we are competing to have FUN and to ring in the NEW YEAR! There is a sign up sheet, if you don’t have a partner and would like one, list your name under your gender and we will help find everyone a teammate who wants to participate. $20.00 a team Prize $$ will be awarded to the RX & Scaled winners. Any questions, post to comments.

Holiday Schedule:
Tuesday 24 – Morning classes only at  7a and 9a
Wednesday 25 – NO CLASSES… Merry Christmas
Thursday 26 – 7a and 9a and 5p and 6p (no oly lifting or yoga)
Friday 27- Regular schedule
Saturday 28 Regular schedule

Monday 30 – Regular Schedule
Tuesday 31 – Throwdown 9-12… Find your partner and GET SIGNED UP!
Wednesday 1 – NO CLASSES…… Happy New Year
Thursday – Regular schedule

Dynamic Warm-Up-Mobility
Prepare for…

Strength: 15 min Find 1RM Back Squat, Front Squat, or Overhead Squat
Athlete’s choice but they can only choose one movement. * Partner up
3-2-2-1-1-1

WOD “Choices”
Athletes have choice of “Clean or Snatch, both weights provided. They must do the same movement for both AMRAPs, no switching movements.
5 min AMRAP
1 Clean 185/135 165/113 135/95 or Snatch 165/113 135/95 115/75
2 Muscle up  *6 strict Pullups, pulling as high as possible and 6 ring dips * Use bands as needed

Rest 3 min

5 min AMRAP
6 Hang Power Cleans 155/110 135/95 115/75  or Hang Power Snatch  115/75 95/65 75/55
3 Deficit HSPU  2 #45 plates for men, 1 #45 for women, use abmat
* AS always scale any movement or weight as needed for optimal stimulus & safety

*Team cool down: Coaches choice 5-7 min

Cash Out:  12 days of Christmas *(This is “Not” for time but for quality & fun, athletes share BB equipment ect)
12 T2Bar

11 HSPU
10 Wall Ball Shots  20/14
90 Double Unders
8 Dead Lifts BW
7 Back Squat BW
6 Burpees
5 STO ¾ BW
4 Box Jumps 30/24
3 Clean n Jerks @ 70% 1 RM
2 C2Bar Pull ups
1 Muscle Up

CF Endurance:
Row 4x1000m  (Keep it smooth steady pulls) 1:1 Rest

WOD:
12 Min ACASAP (As Clean as Smooth as Possible)
10 KB Swings 32/24Kg
200m Run

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