December 28 2018

 "In this great future you can't forget your past..."

Here it is, The DBSC Weight loss challenge is back and the contest details are as follows:

We have had some really great results in years past with the weight loss contests and I expect this year to be no different.  Some people have gotten complacent with their results and habits and its starting to show so now that a new year is here and the excuses are less, we're bringing it back.  It's time..... Weigh Ins will start January 4th and must be recorded by January 7th.  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 March 2nd 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 each week 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 1st or Saturday the 2nd.  All weigh ins will be as confidential as you like and must be done at the gym, on our scale, with me.  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…  In the meantime I will be getting together some information for you guys so you can decide what changes you need to be making in your eating habits to be successful.  This is a great way to ride out the rest of the winter and stay motivated to go into 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, let’s balance some things out. Everyone is encouraged to participate, and if you don't and I feel you should I will most likely shame you publicly and talk poorly about you in all kinds of company.  You have about a week to continue your gluttonous lifestyle, weigh ins start next Friday, Good Luck… 

Class at 5PM Today  

LAST WORKOUT OF THE YEAR MONDAY DECEMBER 31ST
1 COMBINED CLASS AT 4:30PM - NO 6PM CLASS
SPREAD THE WORD

Conditioning:

As Many Rounds as possible in 3 Minutes of:

9 Lateral Burpees

9 Power Cleans 95/65

Rest 3 Minutes

As Many Rounds as Possible in 3 Minutes of

7 Lateral Burpees

7 Hang Squat Cleans 115/75

 Rest 3 Minutes

As Many Rounds as Possible in 2 Minutes of:

5 Lateral Burpees 

5 Squat Cleans 135/95

 Rest 3 Minutes

As Many Rounds as Possible in 3 Minutes of:

 3 Lateral Burpees

3 Power Cleans + 3 Squat Cleans 135/95

Strength: 

Barbell Row

12-12-12-12-12

Supersetted with max strict pullups before each set

Rest 2 mins between sets