Monday 01.07.13

We chose our winners of our Change Your Life Program! Please welcome Todd and Katie to the WCFM Community. Over the next 14 weeks Jacob and I will be guiding them in their quest to lose weight, eat better, feel better, and achieve a healthy, active, sustainable lifestyle. We know you all will help us welcome and support them.

Reminder:

Registration for the World Wide WOD Gym Resolutions Competition ENDS tonight.

This is an opportunity for all skill levels (Rx, Scaled, and Beginner) to experience the FUN of CrossFit competition!

In other news, I am getting so excited for v3.0 of our 30-Day Paleo Challenge. I've updated the scoresheets and added some new Extra Credit Challenges for earning extra points. These Extra Credit Challenges hopefully will help us answer the following questions throughout our month:

• Why does Paleo restrict some food groups like grains, legumes, and dairy?
• How do I stay "paleo" in a food desert (e.g., out on the road)?
• How are others eating clean and sticking to the challenge?
• How does focusing on specific goals help me achieve success?

The goal for these 30-day Challenges, as always, is education - how the food we eat affects how we feel and perform inside and outside of the gym. Each challenge, however, provides an opportunity for us to refine our knowledge and be more successful in our everyday implementation of healthy eating habits. Use January as an opportunity to prepare yourself for February's Challenge by reading up on Paleo (feel free to check out our copy of Practical Paleo) and practicing some new habits in anticipation of winning our challenge!

WOD

"Fight Gone Bad"

3 rounds of: 

Wall-ball, 20 pound ball, 10 ft target (Reps) 

Sumo deadlift high-pull, 75 pounds (Reps) 

Box Jump, 20" box (Reps) 

Push-press, 75# (Reps) 

Row (Calories) 

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

-- 5 MINUTE REST --

"L-sit Annie"
50 doubleunders, 50 sec L-sit
40 doubleunders, 40 sec L-sit
30 doubleunders, 30 sec L-sit
20 doubleunders, 20 sec L-sit
10 doubleunders, 10 sec L-sit
[Seconds of L-sit is the total number of seconds to accumulate each round]