Posts Tagged ‘crossfit bowling green’

“Eat Clean Train Dirty” Challenge

Registration:  Begins Monday, January 13th. Click here to register.

Duration:  The 60 day challenge will take place between
Saturday, January 18th and Tuesday, March 18th.

Who can participate: The 60 Day Clean Eating Challenge is for EVERYONE!  Whether or not you are a member of Vette City CrossFit, our goal is to help anyone who is ready for a change. We want everyone to feel the difference when you eat clean and rid your body of unhealthy toxins of sugar and processed foods.  What are you waiting for?? No excuses!

The “Eat Clean Train Dirty” Challenge, will be kept SIMPLE.
We are not going to ask you to try some crazy diet.
All we want you to do is…..Eat Real Food.  Yep, that’s it!

What does that mean and what does that look like?
Basically, if man made it, don’t eat it.

Greg Glassman, founder of CrossFit, recommends, “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.”

Does this mean we are sticking to a strict Paleo Diet? Well, that is up to you. Some of you may choose to eat dairy.  Strict Paleo eaters choose not to eat dairy of any kind, because it can cause inflammation, acne, allergies, and more.  We recommend that you try the 60 day challenge without dairy and see how it affects you.  You can choose to add dairy back into your diet after you have detoxed and eliminated them for 60 days.  After eating clean for 60 days you will have a good idea of what your body can and cannot tolerate.  You will also see what it feels like when you fuel your body with clean nutrients.  It’s Amazing!

This way of eating will not only help you lose weight, but it will also:

  • Help with sustained energy levels throughout the day (because you’re not getting insulin drops from high glycemic starchy foods)
  • Decrease mental fogginess
  • Decrease joint pain
  • Improve your performance at the gym
  • Reduce allergies
  • Improve sleep
  • and much more

We are excited to see what eating clean will do for you!

Rules:
1.  Your weight, body fat percentage, and other measurements will be taken at the gym on Saturday, January 18th.  Then, 60 days later you will repeat this process to see your transformation.

2. You will participate in a PreWOD and PostWOD to identify an increase in performance.

3.  You must keep a food journal to record how closely you followed the recommendations of clean eating. This will also be beneficial if you’re not getting the results you think you should be getting, because a coach can review your food log. They will be able to give you new insights to unhealthy eating patterns and behaviors and create the opportunity for you to alter/change those patterns.

4.  There will be a $15 buy in for the contest (Remember, you can still participate in the challenge for free, but that means you will not have a chance to win the contest).

Who Wins:
The winner will be the person who has lost the highest percentage of their body fat percentage.  Say what?? Click here for a more detailed explanation.

Prize: Vette City CrossFit will contribute a One Month Membership of Unlimited Classes (a $120 value) to the winner. The winner will also receive the pot of money, as well as bragging rights…until the next challenge.

This will be a fun opportunity to get a great healthy start to the year.  Good luck and let us know if you have any questions!

Ready to make the change? REGISTER HERE
for the “Eat Clean Train Dirty” Challenge

Stay connected with us on the following links:

http://www.pinterest.com/vettecity/

https://www.facebook.com/groups/686091091436400/

WOD 140109

Strength
Hang Snatches

Conditioning
30 OHS 95/65#
30 Bar-Facing Burpees
20 OHS 135/95#
20 Bar-Facing Burpees
10 OHS 175/125#
10 Bar-Facing Burpees
20 Muscle-Ups (modify with 20 strict pull-ups)

Endurance

Marathon Training
Run (THU): Repeat :30s on, :30s off until form/pace deteriorates
Row (THU): Repeat :30s on, :30s off until form/pace deteriorates

Triathlon Training
Bike (THU): Repeat :30s on, :30s off until form/pace deteriorates

The Outlaw Way
CrossFit Endurance

WOD 140107

Strength
Snatches

Conditioning
Beg
20 min AMRAP
3 Power Snatches (115/75)
6 C2B Pull-ups
9 Target Burpees
6 Power Snatches (115/75)
9 C2B Pull-ups
12 Target Burpees
9 Power Snatches (115/75)
12 C2B Pull-ups
15 Target Burpees

Endurance

Marathon Training
Run (TUE): Repeat 800m, recover 2:30 until form/pace deteriorates
Row (TUE): Repeat 1k, recover 2:30 until form/pace deteriorates

Triathlon Training
Run (TUE): Repeat 800m, recover 2:30 until form/pace deteriorates

The Outlaw Way
CrossFit Endurance

WOD 140106

Strength
Dead Lift

Conditioning
Beg
6 rounds of:
2:30 to complete-
10 Deadlifts
Max Rep Push Ups
Max Rep Pull Ups
*Rest the Last 30 sec of the round.

Endurance

Marathon Training
Run (TUE): Repeat 800m, recover 2:30 until form/pace deteriorates
Row (TUE): Repeat 1k, recover 2:30 until form/pace deteriorates

Triathlon Training
Bike (MON): Repeat 1k, recover 2:30 until form/pace deteriorates

The Outlaw Way
CrossFit Endurance

WOD 140103

Strength
1 rm Back Squat

Conditioning
12 min AMRAP
10 front squats
15 KB swings
10 Over the box jumps

Rest 4 mins

6 min AMRAP
10 push-ups
10 One arm KB Swings
1 rope climb

Endurance

Marathon Training
Run (SUN): 8M TT
Row (SUN): 8k TT

Triathlon Training
Swim (SAT or LI): 1200m @ 80% 1000m TT pace

The Outlaw Way
CrossFit Endurance

WOD 140103

Strength
Clean and Jerks

Conditioning
12 minute AMRAP of:
100 single unders
20 Toe to Bar
10 Power Clean & Push Jerks
75 Single-Unders
20 TTB
7 Power Clean & Push Jerks
50 Single-Unders
20 TTB
5 Power Clean & Push Jerks

Endurance

Marathon Training
Run (THU): 4 x (6:00 on, 4:00 off)
Row (THU): 4 x (6:00 on, 4:00 off)

Triathlon Training
Run (FRI): 4 x (6:00 on, 4:00 off)

The Outlaw Way
CrossFit Endurance

WOD 140102

Strength
Snatches

Conditioning
5 rds:
5 Hang Snatches
10 Target Burpees
20 Wall Balls

Endurance

Marathon Training
Run (THU): 4 x (6:00 on, 4:00 off)
Row (THU): 4 x (6:00 on, 4:00 off)

Triathlon Training
Bike (OFF)

The Outlaw Way
CrossFit Endurance

We will have all classes today except the 6pm!!!

WOD 131231

Strength
Front Squats

Conditioning
‘Fran’ (12 minute cap)
21-15-9
thrusters (95/65)
pull-ups
Rest 3 min
then
10 minute EMOTM
10 jumping lunges
8 Toe to bar
6 push-ups

Endurance

Marathon Training
Run (TUE): Repeat 800m, recover 2:30 until form/pace deteriorates
Row (TUE): Repeat 1k, recover 2:30 until form/pace deteriorates

Triathlon Training
Run (TUE): Repeat 800m, recover 2:30 until form/pace deteriorates

The Outlaw Way
CrossFit Endurance

WOD 131230

Strength
Press & Over head Squat

Conditioning
Run 800m
15 Ring Dips
15 KBS 32/24kg
45 sec. plank
Row 400m
20 Ring Dips
20 KBS 32/24kg
45 sec. plank
Run 200m
25 Ring Dips
25 KBS 32/24kg
45 sec. plank
row 100m

Endurance

Marathon Training
Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
Row (TUE): 8 x 20:10, if on C2 use meters or watts

Triathlon Training
Bike (MON): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

The Outlaw Way
CrossFit Endurance

WOD 131228

Strength
Squats

Conditioning
Playing Cards….. 🙂

Endurance

Marathon Training
Run (SUN): 8M @ 80% 5M TT pace
Row (SUN): 8k @ 80% 5k TT pace

Triathlon Training
Run (SAT or SI): 5M @ 85% 5k TT pace

The Outlaw Way
CrossFit Endurance