Monday
Fighter Pull-up Progression
Tabata
Push-ups
Sit-ups
KBS
Run
Be sure to come to class on Saturday if you need to make up your first assessment!
Friday
EMOM x 7
7 Thrusters
1 Burpee + 1 each round
-Easy 400m jog-
EMOM x 7
12 KBS
50m Sprint
Wednesday
5 RFT
3 Wall Walks
15 Box Jumps (or Tuck
Jumps)
30 DU
200m Run
Monday
Not only does today mark the beginning of 100 Days of Real Food, we also have a new assessment today! This time, we'll be giving out a different prize for the most improved (rather than a free month) to shake things up a bit. Give this your best effort... remember that the purpose of this is NOT to sandbag the first assessment so you can beat it by a mile on the final assessment and win the prize for most improved. That does you no good! Take advantage of these assessments as a way to truly challenge yourself and improve on where you are now. No matter where you are today, there's always room to get better! And YOUR best assessment is not dependent on anyone else's assessment, so don't compare yourself to everyone else. It isn't a race to beat the person next to you... it's a race to beat yourself!
Assessment
In 2 min
100m Sprint
ME Burpees
-Rest 1 min-
In 2 min
100m Sprint
ME Wall Balls (20/16#)
-Rest 5 min-
800m Run for time
Scoring= For every rep of burpees and wall balls, subtract 1 second from run time.
Great turnout for Lucy's visit on Thursday! Thanks to everyone for coming out to hear what she had to say. She was throwing knowledge bombs left and right :) If you'd like to go see her one-on-one, she is at New Beginnings Wellness Center and Spa in Ruston.
And for those who asked about the hummus, here's the recipe!
Friday
Not for time
800m Run
30-20-10
Air Squats
Walking Lunges
HRPU
Then, for time
40 DU
40 Situps
30 DU
30 KBS
20 DU
20 Burpees
Just a reminder that the last workout on Thursday will be at 5pm. At 6pm, Lucy Douglas will be visiting us from New Beginnings Wellness Center in Ruston to talk about nutrition and answer your burning questions! Those of you in my classes have more than likely heard a lot about her already. Medical professionals who are truly passionate about health and nutrition, like Lucy, are hard to find, and I strongly encourage all of you to come listen to what she has to say! It's a great privilege to have her, so please take advantage of the opportunity! That, and there will be wine. ;)
The 100 Days of Real Food challenge starts on Monday, and I will have some handouts for you to take tomorrow evening as well, so you can prepare over the weekend. Time to exorcise those demons and nourish your body they way it was meant to be! Read more about the challenge at www.100daysofrealfood.com.
See you all tomorrow evening! The meeting is open to all, so please bring your friends!
Wednesday
5 RNFT
5 HSPU
5 Pullups (strict)
5 TTB
Then, 6 min AMRAP
10 Wall Balls
10 Burpee Broad Jumps
-Rest 4 min-
5 Rounds
50m Sprint & walk back
Great job on those assessments, guys! There were awesome improvements all around. The Fighter Pullup Progression seriously payed off, and the progress is undeniable! Several of you are now able to do unassisted kipping pullups for the first time, and several of you are now able to do at least one strict pullup! Logan Cloessner had the most impressive improvement on his pullups... from 8 strict pullups to 16 in one minute! He had not only the highest pullup number, but the highest total score on the final assessment with 626 points!!!
The most improved score all around, and winner of one free month of membership is Debbie McNew! Woot-woot! Her first day with us happened to be on the day of the first assessment. In her first 2 months with us, she improved on it by 45.1%!! Congratulations, Debbie!
Below are the rest of the results for those who did both assessments:
Debbie McNew- 45.1%
Jeff McNew- 37%
Amy Farmer- 34.3%
Holly Husser- 30%
Latoya Jackson- 25.3%
Tenesha Lain- 22%
Lori Thames- 22%
Cristy Alford- 19.3%
Amanda Hough- 17.2%
Meredith Brooks- 16.2%
Angie Nicholson- 16.2%
SuAnn Dycus- 14.9%
Milissa Heusel- 14.4%
Logan Cloessner- 14.3%
Amy Crawford- 7.4%
Taylor Martin- 6.2%
Matt Green- 5.1%
Kelli Daniel- 1.6%
Shea Beard- 0.6%
We will continue to pull our Fighter Pullup Progression sheets and keep working them. You guys have worked so hard on improving them, so I don't want you to lose any of that progress! And remember that you are all encouraged to work on them anytime they aren't on the menu for the day, as well. Anytime you come in the gym, just jump up on the bar and pull! You may surprise yourself one day and go so high that you smack your head on the upper bar, like Sonia did ;)
Saturday workout will be at 8:30, as usual. If you need to make up your final assessment, this is the only time to do it!
We will be having one class on Labor Day, also at 8:30. And we'll be out back making good use of the lovely field DeWayne has been mowing for us! :) Come play with us!
Friday
Partners- You go, I go
*7 Rounds per partner
12 Wall Balls
6 TTB
3 Burpees
Then relay
3x 200m Run
*One partner completes 12 WB, 6 TTB and 3 Burpees while the other rests. They continue taking turns until EACH person completes 7 rounds. Then, they EACH run 200m 3 times, relay style.
100 Days of Real Food
I know, 100 days seems like a long time, but don't panic! We've done this challenge before, but only for 30 days, and we had the most participation in this program than in any of the others we've done. It's TOALLY DOABLE. We will start on the Monday following Labor Day, which is September 14, and will finish on December 23... just in time for Christmas! Yes, that means we will all be eating real food for Thanksgiving, but I think that is going to be the best part of the challenge. Real Thanksgiving food will be a great test for all of us! And honestly, real Turkey, sweet potatoes and green beans are what it's all about anyway. No problem there ;) You can even have your wine and pumpkin pie! Just be sure to make a whole wheat crust...
The purpose of this challenge is not deprivation... it's to be sure everything you put into your body is actually real food! None of the processed pseudo-food stuff that lines much of the grocery store shelves.
Taken directly from 100daysofrealfood.com, here are the rules:
What you CAN eat:
Whole foods that are more a product of nature than a product of industry
Lots of fruits and vegetables (we recommend that you shop for these at your local farmers’ market)
Dairy products like milk, unsweetened yogurt, eggs, and cheese
100% whole-wheat and whole-grains (find a local bakery for approved sandwich bread and check the Understanding Grains post for more info)
Seafood (wild caught is the optimal choice over farm-raised)
Only locally raised meats such as pork, beef, and chicken (preferably in moderation)
Beverages limited to water, milk, all natural juices, naturally sweetened coffee & tea, and, to help the adults keep their sanity, wine and beer!
Snacks like dried fruit, seeds, nuts and popcorn
All natural sweeteners including honey, 100% maple syrup, and fruit juice concentrates are acceptable in moderation
Also check out the Recipes & Resources page for a more detailed list of meal options including links to recipes
What you CANNOT eat:
No refined grains such as white flour or white rice (items containing wheat must say WHOLE wheat…not just “wheat”)
No refined sweeteners such as sugar, any form of corn syrup, cane juice, or the artificial stuff like Splenda
Nothing out of a box, can, bag, bottle or package that has more than 5 ingredients listed on the label
No deep fried foods
No “fast foods”
For more info, visit the 100 Days of Real Food website. There's also a book, which is a great resource and is full of recipes. I'll leave my copy at the gym for you guys to flip through. Start getting your mind right, folks. You have less than 2 weeks to clear out the junk food and start shopping for the good stuff!