Fitness Challenge Spring 18

Today is the start of our Spring Fitness Challenge. The challenge is $100 and includes 2 body fat tests in the dunk tank. This is the best and most accurate way to track your body composition. If you are wondering if you are making progress, need accountability or just want to spark some extra fat loss and muscle gainz – this is the best time to do just that!

We will measure your body fat with the dunk and your fitness with today’s WOD. In May, we will retest your body fat and the WOD. Whoever makes the most progress in both the dunk AND the WOD will win some cool prizes. Last time, Jesse took home the crown! This time, with only 6 weeks it could be anyone!

The key to body fat loss and muscle gain is nutrition! Sorry to break the bad news but you cannot fill your body with cheap food and expect high performance looks. This challenge the mantra is less sugar. Cutting out sugar is not a realistic expectation to most of you, but it should be, cause it is the culprit that is holding most people back.  Sugar creates excess body fat, messes with your hormones, increases inflammation and makes you feel like crap. Sugar is in everything including : soda, juice, fruit, chips, dairy, candy ( duh ) , bread, pasta, paleo desserts, honey , protein bars, cereal, sauces, rice ,  coffee creamers and all alcoholic beverages.

Eat : meat , vegetables, nuts and seeds, some fruit ( limit this intake ) , little starch and no sugar. These are the words CrossFit lives by when it comes to eating healthy. A couple tricks to make it easier… Eat breakfast lunch and dinner and have vegetables in each meal. Start there. It is tough. But it takes discipline and you all have what it takes, cause crossfit is not easy. Why do more burpees and wall balls than you have to?

If you eat clean, earn your carbs, cut out all sugar , and crossfit 4 – 6 times a week , I promise you will see a jet stream of adaptation you never dreamed possible.

There are still a couple spots left for the dunk if you want in. If you are timid by the CHALLENGE portion of this, do not be. It is more of a marker to track your fitness and body fat. YEs there is a winner, but you are all winners that take the time to commit to yourself and your fitness. You cannot wish for it. You cannot push hard once  a week, it takes consistency. You have to make specific actions towards it. Day in and day out. Lets crush it.

PS do not forget a towel and suit.

WOD 4 . 3 . 18

Fitness challenge spring 2018 WOD

For time : CrossFit Open 13.1

  • AMRAP in 17 minutes
  • 40 Burpees
  • 30 Snatches (75/45 lb) scale ( 45 / 35 )
  • 30 Burpees
  • 30 Snatches (135/75 lb) scale ( 95 / 55 )
  • 20 Burpees
  • 30 Snatches (165/95 lb) scale ( 115 / 70 )
  • 10 Burpees
  • Max Snatches (210/120 lb) scale ( 135 / 90 )