I love seeing transformation pictures like this. Here is what happens when you build a lifestyle habit of clean eating and fitness.
Here is Chris D. at 273 lb, then 242 lb, and now 219 lb after 1 year with Crossfit Interbay and adjusting his eating. Great work, we are very proud of you and seeing your hard work pay off!!
WOD: 10k Run.....kidding, it is freezing outside. Let's stay indoors.
Establish a 3RM
Then Coaches Challenge
KB Swings (55/35)
Only one person was able to top Coach Jake for the November Coaches Challenge. Congrats to Robert B., he rowed 41 calories in 1 minute. Insane work, great job.
The 2013 Coaches challenge will end with me for December. Obviously I'm doing a strength :-) so let's do Max Reps backsquat in one minute. Men will do 100% Body Weight and Women will do .75% Body Weight.
My score was 25 reps backsquat in 1 minute at 210 pounds. That's my body weight, post Thanksgiving Day meal. I should have recorded the challenge pre-Thanksgiving, I'm sure I would have been 185 pounds.