A: Back Squat 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.
B: 3 rounds for time of:
Handstand Push-ups, 12 reps
Handstand Push-ups, 9 reps
Handstand Push-ups, 6 reps
log results to beyondthewhiteboard.com
Congratulations to our Winter Nutritional Challenge participants! EVERY SINGLE PERSON on the challenge who consistently posted their food to our nutritional blog got leaner! These were amazing transformations in looks judging by the pictures! Also, everyone got fitter and shaved at least a minute on the benchmark workout!
It was hard for us to choose a winner because everyone improved! However we saw the most transformation in looks and performance for... drum roll please... Tom Dumser! Tom gets a month of unlimited FREE training at CFLIC! However Tom said that the best thing he's got out of our nutritional challenge is the way he feels now and things he can do (We think the looks are really cool too, wink, wink!) Please congratulate Tom next time you see him at the box!
Our next nutritional challenge will start in April, just in time for the summer! It will have the same format - 6 weeks long, attend the nutrition workshop before, email us your before and after pictures, do before and after benchmark workout, and post pictures of your food to our nutritional blog to get the same day feedback.
And to top this off we have partnered with Kettlebell Kitchen Inc - new local company to offer meal delivery service for CrossFitters - to help those struggling with making the right choices or just lacking the time to cook day to day. Check their menu here. More information to come! Get excited and ready for the next nutritional challenge!
Tom Dumser v. Gwen