Happy New Year, athletes!! This is our test workout for the month. Kick ass today (don’t hold back!), and kick ass again at the end of the month to see how much more fitness you’ve achieved! Make note of your score and any scaling you do.
No 6am class this morning! All other classes as regularly scheduled!
The nutrition aspect of this Challenge will be geared towards following the Whole30 just like we have done in the past. The Whole30 is a fantastic way to heal and detoxify your body. You’ll lose weight, have more energy, sleep better, have less aches and pains and be able to think more clearly just to mention a few things. Several of your fellow CF Woodstock athletes can testify to the benefits of the Whole30. I will set up a Facebook group for everyone who signs up for the Challenge and will be posting Whole30 related nutritional guidance all month long.
Here is the slight difference about this Challenge…it is scaleable. Just like our workouts are scaleable to meet the needs of the individual athlete, this Challenge is scaleable to meet the level of commitment of the individual athlete. Are you all in to set yourself up for a healthy new year? Great, commit to doing the Whole30 and follow my posts in the group. Not quite all in? Maybe there are some things that you’re just not willing to live without for a month? Then please try eliminating most of, or even some of, the “bad” things from your everyday diet for the month instead. You’re still in the group, you still get the posts, you’re still going to be healthier at the end of the month. Even if you just give up refined sugar (that’s an important one!) you’ll be doing yourself a huge favor! Check the Whole30 page to get the full list of foods to avoid. Avoid them all or pick a few important ones.
I’ll put a signup sheet at the gym. If you are not on Facebook, please leave your email address so I can send you the nutrition posts. If you have any questions, please feel free to ask! Here’s to a healthy new year!
10 front squats 185/135
20 chest to bar pull-ups
50 double unders
The front squat weight should be heavy, but something that athletes can complete in 1-2 sets each round. The bar will come from the ground, so it should be a weight that athletes can also clean. Squat cleaning the first rep is allowed.
6 rounds for total reps
AMRAP 1 at each station
wall balls 20/14
DB snatch @ 25% BW
Benchmark Hero WOD
800m run with 25/15 plate
5 strict pull-ups
4 burpee box jumps 24/20
3 cleans 185/135
800m run with 25/15 plate
U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.
Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“
Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.