Tuesday, January 29, 2013

If you plan to participate in the nutrition challenge, starting on Friday, please sign up on the sheet at the front desk. You must have your weight, measurements, and body fat documented and money paid by Friday. There are still times available TODAY(5:30am, 5:45am, 11:30 am, 11:45am, and 8pm) and additional times available on Wednesday and Friday. Sign up at the front desk so we know you are coming. This cannot be done after a workout. Body Fat must be taken pre workout or at least 5 hours after activity. We will need access to your upper thigh, waist, the back of the arm for ladies and chest for men. Please dress so that we will have access to those areas.

We will be sending out an Excel document for you to record your food, sleep and wods. Document meals and snacks however you want to during the day. Maybe carry around a little notepad and write things down all day(EVERYTHING) or get an app for your phone and then record it on the Excel sheet at the end of the day. Don’t expect to remember everything you’ve eaten from morning until you get home. It’s likely that you’ll leave something out. Keep track all day. BE SPECIFIC. “omelet” isn’t good enough. Please list exactly what was in it…how many eggs? what kind of oil was is cooked in? What other ingredients? You’re required to email an updated weekly log every Sunday.

Photos are your responsibility. You will take them and will keep them. They won’t be shared unless you want to. But we are requiring them because sometimes numbers just don’t matter. Being able to SEE a change can be a big deal. Please take or have your sig. other/kid/mom take a pic from front, behind, and side. The less clothes the better(bathing suit/shorts and a sports bra). Then, take the same pics with the same clothes at the end.

Go ahead and identify a short term goal for yourself. It will be submitted with Log 1. If you accomplish that goal by day 30 you receive points. Specific goal ideas-drop 5 pounds, get to 18% bodyfat, clean 1.5X bodyweight, get a dead hang pull up, run 6 miles…WHATEVER. Just something you want to accomplish within 30 days.

Visit the Whole 30 Quick Start Guide for a few steps to take before the challenge begins. There is also a link to the grocery list we shared with you the night of the meeting. PLAN PLAN PLAN!


Back Squat

2×12 using 40% of your 1RM These are light and QUICK!

800m Run
21 Thrusters (115/75)
400m Run
15 Thrusters
200m Run
9 Thrusters
45 KB Swings (53/35)
45 Overhead Squats (45/33)