Thursday 140102

Ben S Happy B-Day

Ben S Happy B-Day

Happy New Year LCF... Were back to a normal schedule* Hit the Yoga or Oly Class at 6pm tonight.
“Sorry for the long blog allot of info to put out”

Last call for T-shirt-Hoodie order goes in Monday 6 January

New Year…New You
6 week Body Transformation Challenge 
Buy In: $30 
Challenge Duration is 6 weeks
Week 1: “This is going to suck” but worth it..  Starts 13 January
Strict Paleo Diet 

Weeks 2-3: “Get Your Groove On”
Strict Paleo Diet (You can add back fruit, honey, agave, etc)
Weeks 4-6: “Now the Fun Begins”
Maintain a Healthy Diet but may choose to go Zone, Paleo, Whole 30, etc…
Clean Eating: 1 pt per day (Max of 7 per week)
CrossFit Workouts: 1 pt per workout (Max of 4 per week) – for those on the 3x a week plan, you may now attend on Saturdays for your additional day or see the blog for an on the road workout. This is during the 6 week challenge ONLY.
Supplemental Workouts: 5 pts per Rx workout, 3 pts for scaled workout (Supplemental to be posted each week and must be completed during that week to receive points)
50 pts will be awarded to the participants (male/female) that have the biggest body transformation at the end of the 6 week challenge.
Each participant must keep a food journal throughout the duration of the challenge. These will not need to be turned in but a coach may ask to see them at any time – just to check up on you. Please make sure you do this as it will help you stay on track and be accountable to yourself.
Each participant must have weight, measurements and a “before” picture taken on Saturday January 4th.  (If you will be out of town and unable to drop by the box for a few minutes on Saturday morning, you must make arrangements with Mike, Bethany or Jen Cover to get this done prior to Tuesday Jan 7th. Week 1 starts January 13
Each participant must also pay the buy in fee of $30 no later than Monday, Jan 6th. (If you want it charged to your account, please let us know)
Each athlete must submit their scores for the week no later than 9 pm each Sunday. These should be submitted via email AND
When athletes have their before and after photos taken, please remember to wear something so that we can see the transformation from week 1 to week 6. (These pictures will be private, but it will be hard to tell if there was a change if you wear a giant tshirt and sweatpants!)
Each athlete should make sure that we have your current email address in our system as we plan to occasionally send updates.
PLEASE PLEASE PLEASE remember that this challenge is to help each athlete jumpstart a healthy lifestyle. The focus should always be on self improvement and doing your best! YES, there will be a prize, and yes we want to encourage competition because it will hopefully be a driver for success, but at the end of the day…we just want each athlete to take charge of their total fitness.
We will be posting links to several sites with tips, recipes, shopping lists, etc. If you find a good one, please feel free to share as well.
Good Luck and here’s to a NEW YOU!

Dynamic Warm-Up-Mobility
Prepare for…

WOD “Something About Benjamin Stubbs”
For time

Clean and Jerk  135/83 115/73 95/63
Clapping Push Ups * Explosive Push up hands leave ground
100 m Sprint Row  (10 setting

*Team cool down: Coaches choice 5-7 min

CF Endurance:
Row 4 x 800m
2:1 Rest
OHS 7×3 @ 75% 1RM
10 Min AMRAP
7x Sandbag Clean n Press
100m Sandbag carry






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