What is one of your favorite summer traditions?
Wednesday, May 22, 2013
Week 3: Bonus Challenge
It's Memorial Weekend! Let's celebrate by being active!
If you would like to earn an additional 25 bonus points, complete one of the following by Saturday night:
Run or Run/Walk 10K (6.2 miles)
Hike 3-4 miles
Bike 20 miles
Row 12,000m
In order for you to get all the bonus points, it needs to be done at one time, during one outing.
If you would like to break it up into a couple different outings, then you can still earn 10 bonus points.
Monday, May 20, 2013
Week 2: Results
Top Teams:
Perfect Points (300 each):
- The Mad Masters
- Foxes & The Hound
- Dashing Divas
- The Fat & The Furious
Close Behind (280 avg or better)
- WOD Quad
- Bells of Fury!
- Stong 'n Sassy S's
Top Individuals:
(290 or better):
- Buffy
- Larry
- Warner
- Laura
- Lia
- Whitney
- Kim W.
- Anna
- Kim K.
- Taylor
- Sophia
- Charise
- Ty
- Sonnet
- Karen
- Dianne
- Cindy
- Steve R.
- Scott
- Lori
- Sadie R.
- Stacey
- Tania
- Kindra
- Steve A.
- Devan
Sunday, May 19, 2013
Week 3: Team Challenge
Each member of your team must complete the following:
50 deadlifts @50% 1RM
40 thrusters 45/35
30 MB push-ups
20 50m sprints w/ partner pulling band
10 min. plank
20 chest-to-bar
30 Russian twists 53/35
40 double unders
50 OH walking lunges 35/25
and
1 5K for time
Now for the details...
These movements do not have to be done all at once or in this order. You may break them up however you would like.
Let me give a little more information on each movement:
50 deadlifts using 50% of your 1 rep max: Try to string as many together as possible before taking a break.
40 thrusters 45/35: If this weight is light for you, then you should do all 40 as fast as possible remembering to hit full depth at the bottom.
30 medicine ball push-ups: FIT Test movement. Think back to your FIT Test...were you on your toes or your knees? How many could you do before you had to shake out your arms? Beat that number!
20 50m sprints w/ partner pulling band: like this:
10 min. plank: Can be broken up in whatever time increments you prefer. Must be normal plank, no side plank allowed on this one. Can be on your elbows or your hands. No saggy bums, no teepee bums. I'd rather have you rest than continue on using bad form.
20 chest-to-bar: If you are close to being able to RX these, then work on that, even if you can only do 1 or 2 at a time. If you use a band or box for pull-ups, then go to one heavier band and try to do as many in a row as possible without taking a break.
30 Russian Twists 53/35: FIT Test movement. Use the weight listed if possible. If it is not possible (and just being "heavy" doesn't count...if you literally cannot lift that weight), then use the weight you modified for the FIT test.
40 double unders: FIT Test movement. Work at these. Watch this video:
http://www.youtube.com/watch?v=sraZfiXxtBI
You have all week to get these done, so if you need to do 8 each day, really work at these. If you cannot complete this task, you will need to do 400 singles instead.
50 OH walking lunges 35/25: arms must stay overhead as seen in the picture below:
And last but not least, the 5K for time.
You will need this time for next week's challenge. There is no penalty for your time, just run it as fast as you can. The top 5 times will receive an extra 10 point bonus.
If every member of your team completes their part, you will earn 25 points for the week.
Q: Can I complete part of this WOD for my teammates?
A: You can do any extra work for any of your teammates; however, EVERY team member MUST complete the 5K for time or your team will not receive the 25 points.
Other questions?
3.2.1...Go!!
Week 3: Individual Challenge
It's here...
BEVERAGE WEEK!
(or lack thereof)
And by beverage week I mean...ONLY milk & water
...period.
I'm not here to say that coffee is bad and Diet Coke will kill you. I truly don't believe in conspiracy theories or scare tactics. Having said that, I do think it is unhealthy to be dependent upon something. If you literally cannot function without a particular beverage, that's where the problem lies.
Jonathan can attest to the fact that I enjoy a Diet Coke every now and again (what?!? gasp!), preferably with a squirt of vanilla flavoring. But I don't HAVE to have it. It's an "every once in a while"-type thing for me. I don't have it in my fridge. I don't buy it at the store.
If you can't get through the day without having a beer, a glass of wine, five cups of coffee, a Rockstar, a liter of Diet Coke...that is where the problem is. You may be thinking, "But diet sodas don't have any calories!" True. But that doesn't mean it won't affect your body. More often than not, when I have clients go off of the thing they are simply addicted to, whether it adds more calories or not, great things start to happen to their body.
Let's talk about alcohol for just a second. As it is with anything in life...a little in moderation is just fine, but if you can't remember what happened the night before...that's too much! It's called a "beer belly" for a reason. From a metabolic standpoint, your body is more likely to deposit alcohol around your waistline as fat, more so than any other nutrient (carb, protein, or fat). While alcohol often has carbs in it, alcohol itself is in it's own category providing 7 calories per gram, so it's rather dense in calories. (carbs & protein are 4 calories per gram; fat is 9 calories/gram) So even if you try to pick a lower-calorie option and stay away from the margaritas, daiquiris, and pina coladas, the hard liquors aren't going to do you any favors either...that is...if you are trying to excavate that belly and find the 6-pack under the load of laundry.
One of the most dramatic changes I have ever seen in body fat over the shortest period of time came from a young 22-year-old male who was drinking way too much way too often. He gave it up and after 6 weeks his body fat went from 28% down to 14%. That's right, he cut it in half in 6 weeks! That middle measurement I do on all of you is at your belly. Some of you don't have a whole lot of fat in your chest/arm or thigh measurement, but your total body fat percentage is the way it is because of that belly measurement. For some of you cutting out starch at night will help with your belly, for others, it may be cutting out the alcohol. So while this is a challenge for just a week, if you are one that struggles in this area, it may be something you think about continuing even after this week is over and see what happens to your mid-section at the end of NutriFit.
So, here's the challenge.
NO soda (regular or diet), NO sweetened drinks (like lemonade, vitamin water, sobe, crystal light, etc), NO energy drinks, NO coffee, NO tea, and NO alcohol.
You may drink MILK or WATER. That's all.
Now, if you know me, you know I'm all about doing something that you can maintain, not anything drastic which will eventually cause the pendulum to swing back the other way and have you drinking a 2-liter on a daily basis.
So...
Your beverages can count as your treats for the week.
You may count a 12-ounce can of soda, or 12 ounces of another sweetened beverage; 1 serving of alcohol from the chart below; or a cup of coffee as 1 TREAT for the week. Choose wisely. In order to get the 10 points for this challenge, you can't have more than 2 for the week.
| 12 fl oz of regular beer | = | 8-9 fl oz of malt liquor (shown in a 12-oz glass) | = | 5 fl oz of table wine | = | 3-4 oz of fortified wine (such as sherry or port; 3.5 oz shown) | = | 2-3 oz of cordial, liqueur, or aperitif (2.5 oz shown) | = | 1.5 oz of brandy (a single jigger or shot) | = | 1.5 fl oz shot of 80-proof spirits ("hard liquor") |
 |  |  |  |  |  |  | ||||||
| about 5% alcohol | about 7% alcohol | about 12% alcohol | about 17% alcohol | about 24% alcohol | about 40% alcohol | about 40% alcohol |
If you have a hard time just drinking water, try adding lemon, lime, orange, or even strawberry slices to give a little zip without sugar, sugar substitute, or calories.
If you can complete this challenge and only have 2 drinks or less,
you will earn your full 25 points for the week.
If you have 3 drinks, you will only get 5 points for your "treats" (if you don't eat any other treats)
and you will only earn 15 points for the individual challenge.
If you have 4 drinks, you will only earn 2 points for your "treats"
and you will only earn 5 points for the individual challenge.
Questions?
Happy Hydrating!
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