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:
