WOD: 12-9-6-3 reps of:
Push Jerk, 155#/103#
Rowing Club: #7: 3 x 8 min:
8 min, 26 sr, 6k pace + 2, rest 8 min
8 min, change sr every 2 min (24, 26, 28, 30), 6k pace + 2, rest 8 min
8 min, change sr every 4 min (26, 28), 6k pace
Winter Nutritional Challenge!
We are having a CFLIC Nutritional Challenge coming up in January! Below are the details, so mark down the dates in your calendar and start preparing!
- 6 weeks in length. Monday, January 14th till Saturday, February 23rd.
- email pictures of EVERY meal to the blog. All participants will see your meal right on their smartphones. Start posting your food pictures (or log) DAILY to Posterous blog on Monday, January 14th. Each participant will get an email from Posterous confirming we subscribed you to the blog. When you post please write your name in the SUBJECT of the email and type a short description of your meal in the BODY of the email, aka "two egg omelet with a cup of broccoli". We will be able to give you the same day feedback on your meals. You can also post questions, recipes and share good places to eat out!
- benchmark workout before and after. Before benchmark will be during a regular class times on Saturday, January 12th - 10am and 11am classes. You are responsible for recording your time and the exact way you scaled (for example - 16kg kettlebell, green thick band). After the challenge workout will be on the last day of the challenge - Saturday, February 23rd, during regular classes. If you cannot make these two Saturdays to class, you can do the benchmark workout before or instead of your regular class a couple of days before/after the challenge starts/ends. If you are traveling around the beginning and the end of the challenge, you can do this workout at another CrossFit affiliate asking them to validate your score and send us a picture of you and your workout results on the whiteboard at that affiliate.
- pictures before and after (confidential). Email 3 pictures (front, back, side) of yourself in shorts (guys) or in shorts and a sports bra (girls). Before pictures are due by Monday, January 14th. After pictures are due by 11pm on Friday, February 22nd. If you have no one to take your picture, use the bathroom mirror!
- mandatory nutritional workshop will be held the week before the challenge starts. We will have two dates:
Thursday, January 10th at 6:30pm
Saturday, January 12th at 12pm
If you cannot make either day, please email firstname.lastname@example.org
Meanwhile you can read our dietary prescription here: www.crossfitlic.com/nutrition
How long can you hold a flex-arm-hold?