Wednesday, February 1, 2017

February 1 2017



Class at 5PM and 6PM Today 

Conditioning:

As Many Rounds as Possible in 15 Minutes of:

20 KB Swings
20 Box Jump Overs
50 Ft KB Goblet Lunge

Strength:

Bench Press
7-7-5-5-5
Announcement: 
Back by request and popular demand, weigh ins will start Friday for the the annual weight loss challenge, you will have until Monday to get your starting weight recorded at the club!   Entrance to the contest will cost $20 cash due at your first weigh in and we will hold weekly weigh ins to track your progress and also hold you accountable.  Any pound gained from your first recorded weight at any of the weigh ins will cost you 1 dollar per pound and go directly into the pot for the winner at the end. Losing zero lbs at a weigh in will cost nothing but your pride.  The winner on April 1st will get 100% of the money raised. To make things easy and give plenty of opportunity to be here for weigh in each week, weigh ins can be done as early as Friday but must be recorded by 7PM on Mondays.  The final weigh in must be done on either Friday March 31st or Saturday April 1st.  All weigh ins will be as confidential as you like and must be done at the gym, on our scale.  Missed weekly weigh ins will cost 5 dollars and go into the winners pot as well.  The winner will be decided by the total percentage of weight loss, not pounds lost.  What does that mean? Basically it corrects things for the people who don’t have a lot of weight to lose and evens things out for women competing with men who generally weigh more and lose pounds at a faster rate.  So if I weigh 200lbs and lose 5 lbs, I have lost 2.5% of weight but if you weigh 150lbs and lose 5 lbs you have lost 3.33% meaning you lost more and you win… One thing different from last year is the fact that many of you do not need to be part of this challenge this year (Congrats and you're welcome!).  A lot of you should be thinking less about losing pounds on the scale and more about the quality of the food you eat and how it effects your performance, overall well being and body composition.  Because of this I will be rejecting some of you who don't need to lose from joining the challenge and expecting anyone who is entering to explain their goal and reasons behind entering.  This doesn't mean there's not some fun in store for those of you not participating, I'm going to be asking some of you to help stay on everyone involved and help keep them motivated, you will help hold them accountable each week and listen to them whine about how they miss being a sloth and eating trash.  This is a great way to ride out the rest of the winter, stay motivated and go into the spring feeling healthy with real results.  Just coming in a couple of times a week and going through the motions and then eating everything in sight the rest of the week and drinking all weekend doesn’t balance out your health, let’s balance some things out.  After all, what else is there to look forward to in February and March anyway, lets get to April looking and feeling good. Friday we'll talk about some foods to avoid and how/what you should be eating over the course of the challenge and in the future.  For now enjoy your last few days of freedom...Good Luck 

Here are some links to some past posts to keep you busy until we start: 





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