“Tabata Something Else”
Push ups
Pull ups
Sit ups
Air Squats
8 rounds each
20 seconds of active work
10 seconds rest
Score total reps for all exercises:
Strength: Jerk 1-1-1-1-1
The Spring Clean Nutrition Challenge will officially begin Wednesday, April 20th. Details about the challenge scoring system and teams will be posted by Wednesday.
-Teams will be two, three, or four (depending on number of participants)
-Teams will be selected by Wednesday, April 20th
-Buy in $50-I know, seems high, but it does two things- A $50 investment in you health, your knowledge of how you should eat, consistent nutrition advice through our online nutrition forum, and your new summer body (more important, better health) and if your team wins the challenge, your team gets to split the whole pot. So if 30 people enter the challenge, you split $1500 dollars to spend on you new summer clothes to show off that new summer body.
-To participate in the challenge, you must participate in the before and after BOD POD testing. This is the gold standard in body composition testing. The Biggest Loser as well as NFL Combines use this style of measurments. The results will be used to determine our winners. Check Bodymetrics out HERE
How to get started!!
1) Go to our On-line Schedule Center here to select your appointment time.
Schedule your BOD POD Test Here
2) Select BOD POD TESTING and choose Single Bod Pod Test
SINGLE TEST ($49 Value) = $22.50 after discount code
3) Proceed to check-out. Enter the promo code CFMURPHY at checkout. You’ll need to create a Body Metrics login if you don’t already have one.
Weekly Schedule:
Tuesday-
4:15-5:15 CrossFit WOD
5:15-6:15 Understanding Zone/Paleo/Primal Nutrition
6:15-7:15 CrossFit WOD
Wednesday:
4:15-5:15 CrossFit WOD
5:15-6:15 CrossFit WOD
6:15-7:15 CrossFit WOD
You will need to sign up for a BOD POD Test Prior to your WOD time. You will test and then WOD.
Also, here are directions for what to do prior to testing.
Please do not exercise, eat, or drink for 2 hours before your test, and wear or bring form-fitting clothing. Appropriate clothing is:
Men: spandex compression shorts
Women: spandex shorts and sports bra, one-piece bathing suit, or two-piece bathing suit (no underwire)
Please arrive at least 5 minutes before your appointment start time.
Goals are dreams with deadlines. ~Diana Scharf Hunt
push ups – 94
pull ups – 71
sit ups – 120
air squats – 130
total – 415
push ups – 77
pull ups – 67
sit ups – 121
air squats – 121
total – 386
jerk – 110 lbs (PR)
push ups – 76
pull ups – 55
sit ups – 99
air squats – 117
total – 347
19 less than last time, but last time I was doing banned pull ups, so I’ll call it a win.
push ups – 85
pull ups 58
sit ups – 130
air squats 158
Total = 431
Worse than I did last time – UGH
337, 85 jerk (PR)
situps-103
Air Squats-123
pushups(modified)-93
pullups(banded)-93
Total=412 (last time was 345)
Jerk- 110 (New PR)
388
Jerk (185) PR
336 jerk pr 165
Push ups – 104
Pull ups – 78
Sit ups – 98
Air squats – 90
Total – 370 reps (300 reps last time)
Jerk – 110lbs
318 & 185 lb Jerk PR
Push ups – 62
Pull ups – 68
Sit ups – 94
Air Squats – 130
Total = 354
Jerk – 110 lbs (PR)
Push Ups- 84
Pull Ups(banded)- 84
Sit Ups- 108
Air Squats- 111
Total- 387 Reps
Split Jerk- 125lbs
487
Push ups 145
Pull ups 78
Sit ups 103
Air Squats 183
505 total
398
70, 32, 86, 123=311
412
push ups-89
pull ups-51
sit ups-98
air squats-125
total-363