WOD Septeber 26, 2013

Our Fall Fit Challenge will take place from September 30 to October 30!  You will have the whole month of October to go hardcore paleo and WOD your ass off!  We want to find out who can improve their health and fitness the most in just 30 days!  We will kick things off with a Paleo Potluck at the Park (details TBA)!  Healthy recipes, tips, handouts, and awesome food will be shared and all your questions answered.  OurSCCF Recipe blog will also be updated daily with recipes, pictures, and advice on how to succeed in this 30 day fit challenge!

Body composition, appearance, and workout performance will be used to judge the 2 winners!  There will be a 3 day window to get weighed, measured, and get your pic taken at the box.  There will also be 3 workouts to start off the challenge that will be repeated at the end of the 30 days.  These 3 workouts must be completed and logged in on beyond the whiteboard to win the challenge.  There will be a $15 entry fee to participate, and a portion of the pot will be awarded to the winners.  More prizes will be anounced shortly!

Nutrition is at the base of the fitness pyramid as you can see in the picture.  Without proper nutrition, you will never reach your full potential.  The old school food pyramids were made by the cereal companies and are all wrong.  The paleo pyramid above will keep your nutrition on point so you can get the best results.   Click here for the Whole 30 program, which breaks down the diet and the steps necessary to change your life!  We can’t wait to see the amazing results you will achieve in just 30 days, and we hope it will motivate you to make healthy choices for the longterm!

Important Dates –

Initial weigh ins:  9/30 – 10/2

Pre WODS:  9/30, 10/2, 10/4

Pot Luck at the Park:  10/5

Post weigh in:  10/28 – 10/30

Post WODS:  10/28, 10/30, 11/1

Party for Winners:  11/9

Workout of the Day

Split jerk 1-1-1-1-1

Then,

21-18-15-12-9-6-3

Shoulder to Overhead 95/65

Double unders x2

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Metcon

10 Rounds for time:

10 Kettlebell swings 53/35

5  Back Burpees

10 Goblet squats 53/35

Run 100m

 

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