Workout of the Day (WOD)

Monday 8/6/12

First Announcement:  Noon classes four days a week.  They start today and are Monday, Tuesday, Wednesday and Thursday.  

Nutrition Challenges:  I often see other gyms posting about running a 30 day "nutrition" challenge at their local CrossFit gym. 30 Day Paleo Challenges are all the CrossFit rage. I never quite got the idea about a 30 day challenge. You change how you eat for 30 days and then you go back to eating the way you did before the challenge. What is the point? 

I guess having a "challenge" has it's benefits. If 50 people join a challenge, and one or two people make a permanent lifestyle change for the better, the challenge is a success. One could also learn something new about their nutrition choices that they were unaware of prior to the challenge. Education is the best way to learn about how to eat better for yourself, and nutrtion challenges present the opportunity to present new ideas to gym members. For all those reasons, a nutritional challenge isn't such a bad idea.

Let's be honest. Most "challenges" are not successful because they are too drastic of a lifestyle change. You completely change the way you eat overnight. You do it for 30 days, the whole time missing everything that you ate before the challenge started. When 30 days is up, everyone gets together and pats each other on the back. Within hours, days or a few weeks, it's right back to where they were before the challenge started.

I have a challenge for you, but first, the educational part of the challenge. As a whole, you people that have been lurking around this blog and hanging out at CrossFit Interbay all have an idea on how to eat properly. A diet of more protein and fat rather than carbs. Eat more meat and veggies. Avoid bread, pasta, and grain products in general. STOP EATING CANDY, CAKE and ICE CREAM EVERYDAY (DUH!....sorry Megan and Andrew) OR EAT THAT STUFF EVERYTIME YOU GO OUT WITH YOUR FRIENDS. Avoid refined sugar. If you eat something you know you shouldn't, eat it in moderation, enjoy it, and then get back on track!

So here is the challenge..... It's not a 30 day challenge. It's a lifestyle challenge. Pick something small and change it. Maybe you give up eating dessert everytime you go out to dinner. Maybe you stop eating a bagel with your coffee in the morning. Maybe you never eat a slice of pizza again. Maybe you cut back on your alcohol consumption. Pick something small, but something you know you can do. It's called taking baby steps. Learn to walk before you try and run.  We hear that term all the time but you need to practice it.

Grab some of your friends and compare your challenge to their challenge. Help each other and support each other. I will try and figure out a way we can share our challenges with one another. Maybe you can write to me what your challenge is, and I can post it on this site. Videos of people telling everyone what their challenge is might be pretty cool too. Let's figure out something that will make this challenge much more successful than your run of the mill "30 Day Paleo Challenge."

Strength: Not for time

30 GHD Sit Ups

50 Super Mans

50 Sit Ups

50 Flutter Kicks

WOD:  "Afraid to Wall Ball"

20 Minute AMRAP

Max Wall Balls (20/14)

400m Run

*Each round complete as many wall balls that you can without resting or dropping the ball, once you rest or drop the ball record the number you completed then run 400m.

**Your final score is the grand total number of Wall Balls completed after the 20 Minutes.

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Olympic athlete with freakishly big quads

You know I'm adding this song to the gyms play list.  It's perfect warm up music, it's up there with the Motown/Temptations Radio Station.