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• OPTIMIZE BODY COMPOSITION.
• BUILD LEAN MUSCLE.
• MAXIMIZE MUSCLE SIZE AND STRENGTH.
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Thanks to PROGENEX for being one of our 2014 CrossFit IoTA T.E.A.M. sponsors.
Together Everyone Accomplishes More
TABATA SOMETHING ELSE
Complete 32 intervals of 20 seconds of work, followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 intervals are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises, other tan the 10 seconds. The total reps from all 32 intervals are totaled for your final score.
Compare your previous score here.
10 Min EMOM
1 – Power Clean
1 – Step Lunge with each leg
1 – Hang Power Clean
1 – Push Press (115/80) – 2-Box Jump (24/20)
2 PP – 4 BX
3 PP – 6 BX
and so on until you reach
10 PP 20 BX
1 min Hollow Hold
1 min Plank
20 Scap Pushup
7 – Overhead Squats (95#/65#)
10 – Burpees
7 – Toe to Bar
STRENGTH – Snatch
10 min EMOM
2 Reps of your choice (power, squat, hang… work your weakness)
Increase load @ 5 min, but choose a load that allows you to hit every single rep
15 min AMRAP
30 DBL’s (2:1 Singles)
10 Wall Balls (your choice on weight)
STRENGTH – Back Squat
2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%
rest aprox 60 sec. between sets
150 m Sled Pull (55#/35#)
7 Squat Clean (135#/95#)
14 Hand Release Push Up
CrossFit On Day: (3x) 1000m – 3 min rest between efforts (+- 5-7 sec)
CrossFit Rest Day: 5k Time Trial
“Daniel” Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
For Time: 50 Pull-ups 400m Run 21 Thrusters 800m Run 21 Thrusters 400m Run 50 Pull-ups
STRENGTH – Clean and Jerk
15 min Ever Min on the min
3 Touch and Go Reps –
Increase load at 5 min
The final 5 min should be about 60-65% OF YOUR 1 rm
Double Unders (3:1)
Double Unders (3:1)
Compare your previous time HERE.
Here is the moment you all have been waiting for….drumroll please…..after 45 days of full compliance to the 2015 whole 3O nutrition challenge, we have a winner!
Congratulations Sue Farmer!!!
“The nutrition challenge was very beneficial. It naturally put me on track to eat more veggies, drink more water, and slay the sugar demon! It was fun to try Whole30, and I felt more energized when I started eating clean. Workouts felt invigorating when fueled by real food. It was a lot of fun searching new recipes, and even though it takes a little more planning to eat right, it’s worth the effort. I’m convinced that nutrition has an undeniable connection to health and happiness!”
A special thanks to PROGENEX for the great products for winner.
Now the challenge is over you may be thinking what’s next? I highly suggest checking out the Whole 9’s page..Life After Your Whole 30. Tons of info on what your next step should look like, and how to maintain your gains that you made. We hope that everyone who participated found something valuable in their experience in the past 45 days. As always feel free to check with any of your coaches if you have specific questions regarding nutrition.