Monday January 2nd

Todays Class Times

• 9:00am Group Class 
• 10:00am On Ramp Class
• 11:00am Group Class 
• 5:00pm Group Class
• 7:00pm On Ramp Class

Workout of the day

Training:
Front squat 5 x 3 

WOD:

"Fran"

21-15-9 reps of:
Thrusters (95/65lbs)
Pull ups 

 

It’s that time again! With three very successful challenges under our belt we’re introducing the 2012 Body Transformation - Look Better, Perform Better, Feel Better Challenge (referred hereafter as “The Challenge”, or “Challenge”). We’re so excited to present this new challenge because we have implemented several improvements, such as:

Food log tracking
Weekly Specialty Clinics
Mid-Challenge Assessments

The 2012 Body Transformation - Look Better, Perform Better, Feel Better Challenge will be a 40 day event.  The “Challenge” will begin on Monday, January 9th and end on Friday, February 17th.  Points will be tallied and votes will be collected the week of February 20th, and the winners will be announced at a party with all of our participants on Friday, February 24th.

What is it?

Unlike a weight loss challenge, The “Challenge” isn’t just about weight loss, its about feeling better, looking better, and living a better life. A straight weight loss challenge tends to favor those with more fat to lose. The “Challenge” levels the playing field so that even a person who doesn’t have a lot of weight to lose has the potential to win.

How does it work?

The “Challenge” will be a 40 day event. Cost to enter the “Challenge” is $50. 

There will be four scoring components to the “Challenge”.

1. Initial Performance – On the first day of competition all participants will complete a specially designed benchmark workout.  Participants will be ranked based on their performance (fastest time or highest number of points).  The higher their ranking, the fewer points they will carry into the next three events.

2. Improved Performance – On the last day of competition all participants will repeat the initial benchmark workout.  Participants will be ranked solely on how much they improve their performance (time or points) over the course of 40 days.

3. Physical Adaptation – All participants must be photographed at the beginning and end of the competition.  Both your “before” and “after” photos will be submitted to your coaches. The coaches will narrow the field of competitors by selecting 10-12 individuals who have either or both (1) dramatically changed their physiques over the course of 40 days, or (2) who have earned a spot as a finalist by their rankings in the first two scoring categories (initial performance and improved performance).  Then all of the participants (who have not withdrawn from competition) will vote to determine the most dramatically changed.

4. Nutrition Log Book - You will be required to keep track of your eating in a Nutrition log. From this log you will give yourself a score of 0-4 based on your compliance with the Paleo Diet on a daily basis.

Four Points: You are a hunter-gatherer. You eat nothing but meat, veggies, some fruit, nuts and seeds.

Three Points: One time during the day, you had a little something that wasn’t paleo, but wasn’t horrible.

Examples: Dried fruit, most condiments (bbq, soy sauce, ketchup, mayo, salad
dressing), Peanuts, Whey Protein, Hummus, Cream in Coffee, etc…

Two Points: You slipped…but didn’t get hurt. You had a small amount of “not real food”. Maybe it was almost a full Paleo day, but you couldn’t resist having a beer at the family BBQ, or you finished your kids mac ‘n cheese, but the rest of your day was solid.

Examples: 1 beer/glass of wine, dinner rolls, a handful of fries/chips, rice,
etc…

One Point: Most of your day was Paleo, but there was one full meal that you fell off the wagon.

Examples: Pasta, Pizza, more than one Soda/Juice/alcohol, bag of popcorn, etc…

Zero Points: You had a bad day and made more than one solid mistake.

Examples: You had a couple slices of pizza and beer.

BONUS POINTS:

You will receive one bonus point each day for each of the following:

• Participation in a CrossFit workout at CrossFit South Shore
• Taking your Fish oil and Vitamin D3
• Sleeping more than 8 hours

 

What’s in it for you?

Aside from the change in your body composition, improved health and vitality, and improved athletic performance from 40 days of focused strength training and lean eating, our top finishers will receive the following awards:

First Place – Two Free Months of Unlimited Group Coaching Membership and 40% of the prize pool.

Second Place –  One Free Month of Unlimited Group Coaching Membership and 20% of the prize pool.

Third Place – One Free Month of Unlimited Group Coaching Membership and 10% of the prize pool.

The prize pool will be established from a $50 entrance fee paid by each participant, which as we’ve seen with the last challenge can add up to a nice little payday. If we have 50 competitors, first place will receive $1,000 plus 2 months of coaching, over $1,200 value!!!

This Challenge is about much more than winning the cash prize.  It’s also about developing camaraderie through competition, and supporting, challenging and encouraging your friends in this community to do a little better than they thought was possible because you’re going to be giving it your best too.

Additionally, it’s about setting a goal for yourself and publicly committing to achieving it.  Yes, there is pressure in that, and for some of you it will be very uncomfortable.  But the discomfort of setting a goal and putting it out there for all to hear is also what can help you break through barriers that have previously held you back. So, throw your hat in the ring.  Join your friends and provide a little friendly competition to push them to the next level, and use that same motivation to achieve your next health and fitness goal.

 

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Sports Therapy Coming to CrossFit South Shore

Starting Wednesday, January 4th 2012

Tricia Rosario, PT, DPT owner of Optimal Care Physical Therapy will be providing on site treatments every Wednesday.

Tricia, a specialist in manual orthopedic therapy, will help our athletes maintain their flexibility, muscle length, and joint mobility to optimize performance and prevent injury.

$40/Session Introductory rate for members

To make an appointment, call: 631-689-6666