Monday January 9th

Workout of the day

The 2012 Body Transformation - Look Better, Perform Better, Feel Better Challenge starts today!

Part A.
Clean and Jerk 1 rep max (six minute time limit)

Part B.
Against a 10 minute clock:
Row 750 meters
Complete AMRAP in the time remaining following the rep scheme below:
3 Thrusters (M: 95/65; F: 65/45)
3 Burpees
6 Thrusters 
6 Burpees
9 Thrusters 
9 Burpees
12 Thrusters 
12 Burpees
15 Thrusters 
15 Burpees...
This is a timed workout. If you complete the round of 15, go on to 18. If you complete 18, go on to 21, etc. 

This is the workout of the day even if you are not participating in the challenge. 

Please arrive early to your scheduled class. Please be patient as we get everyone through the workout. We would love for you to come early/stay late to encourage and support your fellow competitors and to help judge/count reps.

Pictures will be taken prior to the start of the class. Remember, there is a full body frontal shot, a full body back shot, and a full body profile shot. Men are photographed in shorts. Women are photographed in shorts and a sports bra. Once again, please arrive early to your scheduled class. Today will be a very busy day and we would like to move as efficiently as possible. 
New this year - you may take your pictures in the privacy of your own home and email them to Doug or Tara. Pictures must be submitted by Wednesday.

WOD Details

After your general warm-up, you will be given six minutes to establish your 1 rep max Clean & Jerk. You may power clean or squat clean the bar to the rack position, and you may press, push press, push jerk, or split jerk the bar to a fully locked out position overhead. Both feet must be under your hips and you must demonstrate control of the bar for the rep to count.  You may make as many attempts as you like in the six minutes.

Once the six minutes have elapsed, you will be given five minutes to rest and transition to Part B. There you will complete as many repetitions as possible in the allotted time. 

All competitors will be given a scorecard and a partner to count their reps. Your partner will tally your repetitions when you finish, and will add this number to the amount of your 1-RM Clean & Jerk (in lbs.) for your final score. (e.g., Athlete X works up to a 225 lb. 1-RM in Part A, and completes 90 reps in Part B for a final score of 315 points)  

Most importantly have fun and be ready to give it your all.  

 

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Nutrition Log Book  - You are officially on the clock as of 12:01am today. You are now 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

 

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What’s in it for you? (For those of you that have not thrown your hat into the ring)

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.

 

Comments

[Michael Cantley]

I will always place the mission first.

I will never accept defeat.

I will never quit.

[Excerpt from the Soldiers' Creed/Warrior Ethos]

[Jim Lanz]

I just need clarification on a few things before I commit.
A one beer slip up? What size? I'm thinking Tall Boy or 40oz. is cool.

8 hrs sleep per week, right?

My goals are set. I'm in, and I'm looking to rebound from a sub par year!

Goodbye dairy again, and so long fruit.

Good luck everyone. This is gonna be cool, I promise!

[Denise]

Good Luck to everyone who has joined the challenge. This is just like Lent, except I'm giving up more than chocolate!

[Rob J]

The only thing I hate worse than thrusters is burpees. Sweet.

[Lauren C.]

I might be high on fish oil, but I'm SO EXCITED!!!

[richr]

Game on!!! Good luck all.

[Bill K]

I really hope a lot of people decide to participate in this challenge. The end result is worth so much more than the prize at the end. Best of luck to all

[Danielle Reuter]

Good luck to all!!! This is such an exciting competition & challenge within yourself! Today starts an amazing journey of strength (inner & outer) & determination! Give it your all & you will be amazed at how awesome you truly are ;} rock on with your badass self!!! WooooHooooooooooooooooo :)))

[Keri Lanz]

Thrusters, really?

Good luck everyone!

[scott]

good luck to you all.

[Tara]

Great job to the am crew on the challenge wods!

[Stephanie]

It's on... We are super excited to be apart of the challenge this year and I love the enthusiasm from everyone. Let's keep it up! Good Luck and enjoy the process!