Week 5: Question of the Week and BONUS!

 

 

What tips, tricks, or strategies do you use in order to make sure you are getting in at least 5 fruits and veggies daily?

My favorite summer time meal!

 

 

*BONUS*



 

 

Who's in it to win it?  Well, here's a fun, yummy, bonus challenge that has an extra 25-50 points up for grabs.  What do you have to do?  I'm so glad you asked.  :)

 

To earn a bonus 25 points by the end of this week, I want you to find your favorite summertime recipe, make it, and take a picture of it, then submit both the recipe and the picture to me by Saturday at midnight. 

 

I will then post them all on Sunday and we will put it up for a vote for the winners.  Top winners from each category will receive an extra 25 bonus points.  The only guideline I give is that whatever you choose to make must have at least 1 fruit or vegetable in the recipe.  Categories include:  appetizer, salad, side dish, and main dish.  You may only submit 1 recipe/photo, but if each member of your team wants to participate, it may bode well to have each person choose a different category. 

 

Leave your comments here for both the question of the week AND if you have any questions regarding this bonus challenge.  Kinda makes me hungry just thinking about it.  :) 

 

 



 



FINAL WEEK SIGN-UPS

The sign-up sheet is up and ready for you to pick your time to be measured/weighted/pinched. 

 

 

I know that some of these times may not be the most convenient for you that workout from 5-7am.  If you would like to weigh yourself for your "final weigh-in" when you come in the morning, you will need to bring your paperwork from the initial weigh-in (or print off another copy) and have your trainer verify the weight shown on the scale by signing next to the weight.   Measurements and body fat won't matter whether it's morning or evening, those stay pretty consistent. 

 

Click here to sign-up.  

Week 4: Results

Top Teams:

 

Perfect Points:

• Foxes & The Hound
• Dashing Divas
• Fat & The Furious

 

Close Behind (290 avg or better)

• WOD Quad
•  Strong 'n Sassy S's
• The Mad Masters

 

 

Top Individuals:

 

 

Perfect Points:

• Buffy
• Larry
• Warner
• Laura
• Lia
• Whitney
• Kim K.
• Kim W.
• Anna
• Charise
• Ty
• Karen
• Sonnet
• Dr. Steve
• Scott
• Sadie
• Stacey
• Kindra
• Devan
• Becky
• Taylor
• Sophia
• Tania 

Week 5: Team Challenge

 

 

Run Girls Run...in a hurry!

 

 

 

It's CrossFit workouts at their finest.."The Girls..." with a twist. 

 

 

Each person on your team will need to complete at least 4 of these workouts, but all workouts (11 total) must be done by at least 1 person in order for each person on your team to earn the 25 points, so be wise when dividing them up.

 

For every workout your team RX's you will earn an extra 5 bonus points per WOD for a maximum possible of 55 points per team.

You will submit your times or reps (for the AMRAPS) for each workout, the top 2 men and top 2 women with the fastest times will earn an extra 5 bonus points per WOD.

 

 

So, without further adieu, here are your choices:

 

50+ women weight in pink

50+ men weight in blue

Fran

7-5-3

Thrusters 95/65/65/45

Pull-Ups

Run 200m in between each round (after 7, after 5, after 3)

 

Karen
3 Rounds
25 wall balls 20/14/14/10 (10'/8' line)

Run 200m


Annie
25-20-15-10-5
Double Unders
Sit-Ups
Run 200m in between each round (after 25, after 20, etc so you are doing 5 runs total)


Angie
25 pull-ups
25 push-ups
25 sit-ups
25 squats
Run 200m in between each movement (after pull-ups, after push-ups, etc so you are doing 4 runs)

 

Elizabeth
7-5-3
Clean 135/115/95/65
Ring Dips
Run 200m in between each round (after 7, after 5, after 3)

 

Cindy
400m run (then start time)
5 min. AMRAP
5 Pull-Ups
10 Push-Ups
15 Squats
 400m run (after 5 min. is up)
Score is total number of reps completed

 

Diane
7-5-3
Deadlift 225/205/155/135
Handstand Push-Up
Run 200m after each round (after 7, after 5, after 3)


Helen
3 rounds
200m run
7 KB swings 53/35
4 pull-ups

Finish with an 800m run

 

Jackie
Run 800m
Row 250m
15 Thrusters 45/35
10 Pull-Ups
Run 800m


Kelly
5 rounds
200 m run
10 box jumps 24/20
10 wall balls 20/14/14/10 (10'/8' line)


Grace
15 Clean & Jerks 135/115/95/65
Run 400m after every 5 reps

 

 

Let the strategizing begin!

 

If you have any questions, please leave them in the comments and I will answer.

 

And, have you ever wondered why CrossFit workouts are named after girls?

 

Coach Glassman, the founder and President of CrossFit explained it best. “I want to explain the workout once and then give it a name.  I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name.  Workouts are just like storms, they wreak havoc on towns.” 



Week 5: Individual Challenge

NO DINING OUT ALL WEEK

 

This challenge has 2 parts:

 

1.  You will need to create a weekly menu where you plan your meals and snacks for the week and then grocery shop from this plan.  You don't HAVE to eat exactly what you have planned for that specific day, if you want to eat Wednesday's dinner on Monday, that's just fine.  The point is to have all your food readily accessible.  If you normally do not plan the food in your house, you will need to play an active role in doing so this week in order to earn your points. 

Part 1 of this challenge is worth 10 points. 

 



 

2.  No dining out.
Use that insulated lunch bag or small cooler to make sure you are prepared for your day.

If you can go the entire week without dining out, you will earn 25 points making the entire challenge worth 35 points.   

 

If you eat out once, then you can only earn 10 of the 25 points for part 2.

 

If you eat out twice, then you can earn 5 of the 25 points for part 2.

 

If you eat out more than two times, you do not earn any of the 25 points for part 2.

It begins Monday and goes through Saturday.

 

 Drinks will not count against you.

 

If you have any questions, leave them in the comments section and I will reply.

Week 4: Question of the Week

 

 

 

You know those WODs that are really tough?  (Uh..all of them?)  I mean, the ones that really get you...whether it's the movement, the reps, the rounds, the weight, the benchmarks, the heroes...whatever it is...how do you get through it?  How do you mentally win?  How do you push yourself to give it all you've got when mentally you don't think you have anything left?

 

 

 



Week 3: Results

Top Teams:

 

Perfect Points + Bonus (325 each):

• Foxes & The Hound
• Dashing Divas

 

Close Behind (300 avg or better)

• WOD Quad
•  Fat & The Furious
•  Kickin' Asphalt
• The Mad Masters

 

 

Top Individuals:

 

 

Perfect Points + Bonus:

• Buffy
• Larry
• Lia
• Whitney
• Kim K.
• Kim W.
• Anna
• Charise
• Ty
• Karen
• Sonnet
• Dr. Steve
• Scott
• Mitch
• Steve A.