We only require a few pieces of equipment. Check out the list here.
What’s up in the nutrition challenge? I’ll tell you what: RESULTS, in all shapes and sizes…
“I don’t think I’m dropping mad weight or anything but I honestly think I’m getting through the workouts better!” -Niki
“I do feel I have more work capacity. I am not worrying about how much I can lift. I feel my body recovers quicker and I can do more of the WOD in less time. I have not weighed myself per the rules, but I do know that I have leaned up a bit. This helps when doing the gymnastic moves we have been doing. I am glad we did this.” -Mark
“Feeling stronger and have more energy when working out. Sick all last week which normally would wipe me of all energy and wouldn’t be able to work out, but it didn’t hold me back.
I think I’m getting more disciplined and have formed habits that will stick after this is over.” -Sara Ann
“This is just what I needed to hit the reset button on the bad habits I had developed over the last 8 years. I feel back in the game. I’m preparing and planning meals, working out regularly and feeling good about myself. I’m not panicking when I get hungry now because I have learned how to access compliant foods when I’m out and about. Also, I’m learning how to keep a variety of options stocked. My friends and family have surprised me with how supportive they have been. My fiance, mom and best friend even helped me cook! My pants are looser. I’d like to keep this going. Sad our time is almost up because I know how much the accountability has made this happen. Couldn’t have done it on my own. Had I known this, I would not have waited so long to do something about my nutrition.” -Kathy
“Feeling strong and very in control! I have been the most dedicated to this Whole30/Paleo challenge than the past 3 I’ve participated in. I understand my body and my needs much more this go round. The biggest bonus for me is sleep. I suffer from a bit of insomnia…I’ve been sleeping great and not waking up at 3am. Now…I still have a hard time getting 8…but I’ll take 6.5 or 7 uninterrupted hours any day. I’ve enjoyed the group…and I think you all rock!!!” -Shannon
“Shaking the sugar habit has been the most significant change that I have made during the last few weeks and I feel much better..not to say that I don’t still want a piece of chocolate, but now I will think about how awful sugar makes me feel before indulging going forward. I felt more endurance and strength during yesterday’s WOD too.” -Sally
The game continues until February 13th. Whether you stick to a strict Whole30 or start adding foods back into your diet, everyone that started remains eligible for the cash prizes at the end. If you’ve racked up a ton of bonus points, maybe you can breathe a little, have that glass of wine you’ve been eyeballing. If you cheated a few times, this is your opportunity to make your way back up to the top. It’s a pretty close battle for the top spots and several hundred dollars on the line…choose wisely.
Warmup
Speed Ladder
Hip Mobility
Lift
3 x 5
Back Squat
Sets across. 10# heavier than last week.
Skill
Level 4
5x AFAP
5 Muscle-ups
25 Sec Hollow Rock
10 Plyo Step-ups R/L
ALL OTHER LEVELS NOT AFAP
Break up reps into manageable sets
Level 3
25 Muscle-ups (assisted ok)*
120 Sec Hollow Rocks
50 Plyo Step-ups R/L
* substitute 2 Max effort kips/2 ring Pushups for each muscle-up
Level 2
25 Chin-ups
40 Ring Push-ups
120 Sec Hollow Hold
100 Jumping Lunges (alternating)
Levels 0/1
50 Ring Rows
30 Ring Push-ups
120 Sec Hollow back practice
100 Lunges (alternating)