6:00am, 6:00pm, (7:15pm private)
Death by sprints
EMOTM for 8:00 of
6 dumbbell thrusters
6 ball sprawls
6 weighted situps
EMOTM for 8:00 of
8 jump squats
40m bear crawl
CORE WORK FOR DAY 2 CHALLENGE:
100 bicycles ( both sides =1, must touch knee to elbow)
6:00am, 6:00pm, (7:15pm team training)
push press 2-2-1-1-1
7 pull ups
7 left arm snatch
7 right arm snatch
14 box jumps
Week 4 brought on running groups that I would not have predicted and I loved seeing how encouraging everyone was with one another. The winners for Week 4 have been posted on the white board.
This next challenge will begin on National Healthy Eating day, November 5, and will conclude 2 weeks out, November 19.
Diet: 2 weeks of no sugar which includes: cookies, cakes, candy, ice cream, pies, and any items that include sugar in the ingredients. Acceptable sugars are fruit and 100% fruit juice. 2 weeks is a long time, but a great prep for the coming holiday and cutting out any unnecessary temptations that come along with holiday parties and office potlucks.
Physical: 2 weeks of daily core work. Some days will be a bit more challenging than others. The entire 2 weeks is designed to not burn your abs out, but definitely to push the envelope.
Just as we’ve done in prior weeks, it will be your responsibility to check in daily on the ab work and to confirm you have had a successful no sugar day. I will email by November 5 a list of each core exercise. This 2 week challenge will count as the highest scored one thus far, for a total of 14 points, or 2 points per day.
Enjoy your days off and let’s get serious on November 5!!!
6:00am, 7:00am (level 1), 6:00pm, 7:00pm
back squat 2-2-1-1-1
20 jumping pull-ups
20 box dips
20 cross crunches
8:00am, 9:00am (level 1)
chin up holds
hand stand holds
wall ball shots
Dumbbell side lunge
weighted side bends
order and amount to be determined…
6:00am, 7:00am ONLY. Enjoy your evening!
1 overhead squat
1 lateral burpee
2 overhead squats
2 lateral burpees
3 overhead squats
3 lateral burpees
and so on, increasing by 1 each round
for a total of 12:00
HAPPY BIRTHDAY JUSTIN!!!!
6:00am, 6:00pm, (7:15pm, private)
buy in: 30 Turkish get ups, increasing weight 3+ times
“Annie likes to Run”
50 double unders
40 double unders
30 double unders
20 double unders
10 sit ups
10 double unders
6:00am, 5:00pm (level 1), 6:00pm, (7:20pm team training)
Push Press 3-3-2-2-2
toes to bar
weighted back steps
**REMINDER: no PM classes in Friday, Halloween!
6:00am, (4:00pm private), 6:00pm, 7:00pm
5 minutes double under practice
What a great week with sugar free burpees and a ton of team encouragement.
Several of you came in during the PM classes despite having already worked out in the morning to get your numbers in. Others cranked them out early on. I saw a few groups doing burpees in between workouts which was quite impressive. Today Justin walked in with only 20 partner burpees for the week and walked out with 126 thanks to all of his team members. Pretty amazing!
Tomorrow I will list challenge winners for weeks 1-3.
On to week 4!
Diet: we are taking a week off of the diet portion being counted in the challenge, but I think we should all take weeks 2 and 3 into consideration for good health. Maybe not 90oz daily but make a concerted effort to stay very hydrated and opt for water over any other beverage 90% of the time. Sugar is something we will attempt to do away with for the first 2 weeks in November so it may make things easier to keep this week very light on the sugar intake.
Physical: 4 miles of running. This can be broken down in whatever stages you choose. Any speed, any route. The only stipulation is that you must run your mileage with at least 2 other CFIS athletes. You have until Sunday morning to complete your 4 miles.
Have an incredible week!