2015 Kickstart Your Fitness Challenge

Renovations are almost done. The bulk of the work will be done by opening tomorrow. Some minor things are still to come throughout the week. What you will see is new:

– New Desk/Reception Area
– New and Expanded Member’s Area with new TVs and new Coaches Corner TV area for streaming video (work in progress)
– Still to Come: Expanded apparel area

I will be here through the night finishing up and cleaning so things are good for classes tomorrow. Thanks to Stacey and Flav for putting in a full day on a Saturday with Jack and I, and special thanks to Jack for giving me 6 more hours today after he coached. Unreal effort by my staff. Another special thanks to Mike Gray for letting us borrow some all important tools!

Kickstart Your Fitness Challenge : How it works

– Pay $10 this week. Challenge starts Wednesday
– Tests on Wednesday and Friday (Back Squat and WOD)
– Over 6-7 weeks you will get “checks” for 3 meals a day, post WOD protein and fish oil, sleeping 7+, and working out.
– No negative points
– Info packet will be at the desk starting Monday night.

Results speak for themselves. We want to make this simple to follow and simple to measure. Lose weight, get jacked, PR your back squat and a WOD, and you obviously did the right thing. Remember my post last week. Most of you know by now how this works. Eat and do crap, then get crap. Eat and do amazing, then get amazing. It’s that easy.

Schedule a consult with Sarah. We have elite level coaches for your fitness. What many of you are missing is we have an elite level nutrition coach as well. People are literally shedding weight and crushing workouts, beginners up to elite competitors, using Sarah’s SIMPLE methods that SHE USES HERSELF. So next time you see her back squat more than most guys at the gym or do “Fran” in 2:08, it’s THAT nutrition plan. She is here to help for the Challenge, so GET ON IT!

Stay tuned and buy in. There’s no excuses. You pay a membership at a gym to get more fit. So this is to take it a step further and hold you accountable to get started on a NEW path for 2015. Get on it and be excited to look back at yourself in 6-7 weeks and see the changes. NO EXCUSES.

MONDAY

Core Conditioning : 9:15-10:00am

Core: :30 on :10 off, move through each movement for 5 rounds
Situps
Supermans
Hollow Rocks
Russian Swings 70/53

WOD: 21-15-9
Bar Facing Burpees
Shoulder to Overhead 75/55
Lateral Bar Hops
Thruster 75/55

BASE
Strength: Front Squat
2-2-2-2-2-2

WOD: For Time
9 Squat Clean 135/95
18 CTB Pull-ups
7 Squat Clean 135/95
14 CTB Pull-ups
5 Squat Clean 135/95
10 CTB Pull-ups

PLUS

Strength: Front Squat
2-2-2-2-2-2

WOD: For Time
9 Squat Clean 135/95
18 CTB Pull-ups
7 Squat Clean 135/95
14 CTB Pull-ups
5 Squat Clean 135/95
10 CTB Pull-ups

SkWAT Team: EMOM 10m
3 Thrusters, heaviest able (from rack)

 

THE PROGRAM : If you regularly follow The Program you are STRONGLY encouraged to buy in and do the Kickstart Your Fitness Challenge. STRONGLY

* Today’s WOD is different that the class but you will do it with the class on the same schedule. Consider yourselves as much a part of class as everyone else.

1. Warmup with class

2. Front Squat
2-2-2-2-2-2

3. For Time
9-7-5
Squat Clean Thruster 185/135
Bar Facing Burpee
Box Jump 30/24 (full stand)

4. EMOM 10m
1 Deadlift + 1 Squat Clean + 1 Front Squat w/ 3 second pause at bottom

5. Core/Accessory work : finish each section before starting the next
a. 75 GHD Situps
b. 4×8 Single Arm DB Bent Over Row, heaviest able to chest
c. 75 GHD Hip Extension