January 4 2019

Weight Loss Challenge:

Weigh Ins start today and must be recorded by Monday, 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.  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 ins you will be able to weigh in as early as Friday each week but must be recorded by 7PM on Monday.  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…

Class at 5PM Today  

Conditioning:

 In a 9 Minute window complete:

75 Burpees 

followed by As many rounds as possible in remaining time of:

10 Box Jump Overs

20 DB Snatches 50/35

Rest 3 Minutes then:

In a 9 Minute window complete:

50/40 Calories Bike

followed by As many rounds as possible in remaining time of:

30 Double Unders 

15 KB Swings

Strength: 

Bench Press 

5-5-5-5-5

Follow each set up with a set of Max Strict Pullups

rest enough between sets to get the most out of each set