Friday, January 15, 2016


 


The 2016 New Year New You Nutrition Challenge starts tomorrow! Today we will complete the Challenge Test WOD. We will retest this WOD at the end of the challenge to see how fueling your body with nutritious foods can improve your fitness performance. 
 

Challenge WOD Repeat for 2 rounds



Minutes

AMRAP

Round 1

Round 2

0-1

Deadlift

 

 

1-2

Rest

 

 

2-3

Box jumps

 

 

3-4

Rest

 

 

4-5

Sit ups

 

 

5-6

Rest

 

 

6-7          

Strict Pull Ups

 

 

7-8

Rest

 

 

8-9

Thrusters

 

 

9-10

Rest

 

 

10-11

Row for calories

 

 

11-12

Rest

 

 

 



 

RX

L2

L1

Deadlift

115/75

75/45

45/15

Box Jump

24/20

20/16

12/6

Pull ups

 

Band/ ringrow

Band/ringrow

Thrusters

115/75

75/45

45/15

Athlete must use same weight for deadlift and thruster, no changing out bars or having two bars.
We will have score sheets available so that athletes can write in their reps in the appropriate column during their rest period. After 2 rounds athletes will total all reps for their score.
Step ups are allowed for box jumps. Athletes must note that on their card. Choose one or the other and do same on retest, no mixing it up.
Improvements will be noted on retest via either higher amount of reps or moving up a level or both!
 
Challenge Athletes:
  1. Spend some time reading through your packet
  2. Grocery shop for the weekend
  3. Spend some time either today or this weekend meal prepping for the week!

Step 1: Go to the grocery store for the following items (they have been put in categories for easy reference)
Protein: Eggs, chicken, beef or salmon
Carbohydrates: broccoli, spinach, sweet potato
Fat: coconut oil, olive oil, butter, almonds, avocado
 
Step 2: How much should you eat?
On a plate put 1/3 of protein (about the size of your palm) and the next 2/3 fill with green vegetables with a dash of fat!

What combinations can I make with these items?
  • Breakfast: spinach omelet with avocado
  • Lunch: chicken and broccoli stir-fry with coconut oil
  • Snack: hard-boiled eggs, a few grapes, a few almonds
  • Dinner: baked salmon, baked sweet potato with butter
You can continually add foods to the list above as you get more comfortable preparing your food.

5 comments:

  1. If I can't make it at all can I do this from work?

    ReplyDelete
    Replies
    1. Sure Nick. Just fill out a score sheet next time you are at the box.

      Delete
  2. Great pre challenge WOD!!! I have some small goals in mind after my performance this morning... How about some more strict pull ups?!? My reps this morning were embarrassing!

    Glad to see all of AM-ers working soooo hard this morning!

    #boom #AM

    ReplyDelete
  3. Ready to begin challenge

    ReplyDelete