Daily WOD – Feb 3, 2021

Congratulations to our December & January 1-year members! Shout out to our other Jan/Dec anniversary members: Pugh (8), Betsy (7), Tobin (5), Bob K (5), Joel (5), Karen S (5), Marissa W (4), Megan S (4), Fred (4), Pete Prell (3), Dave Walters (2)

Workout of the Day

“Winter 2021 Nutrition Challenge Performance Test”

Part 1 – AMRAP in 10 minutes of:

  • 50 double unders
  • 30 alternating DB muscle snatches (50/35#)
  • 10 burpee pull-ups

Immediately into

Part 2 – Take 10 minutes to find your 1 rep max clean (squat or power)

WOD Notes:  If possible, choose a pull-up bar that will make you jump a bit to reach it. Be sure to record which height you use so you can use the same height next time!  If burpee pull ups aren’t in your arsenal, you can: (1) perform 10 burpees followed by 5-10 banded pull ups, or (2) skip PUs altogether and perform burpees w/ a jump over your DB.  As soon as the 10 minute AMRAP is over, the clock starts to find your heaviest clean.

Nutrition Notes: When you mark the spreadsheet each evening, you’re answering “yes” for nutrition if you were 100% compliant with your personal eating plan. That means eating only whole foods (nothing processed) and avoiding alcohol, added sugar and gluten – especially breads, bagels, and other wheat-based, processed foods. Depending on your eating level, it may also mean balancing your plate or hitting certain macro goals. You should mark “almost” if you were 90% compliant, and “no” if it was truly an off day. Over the course of a 6-week challenge you’re bound to have some treats and cheats… just be honest about it and get back on track the next day! For the weekly habit, answer “yes” if you hit 800g or more of fruit & veggies. You can answer “almost” if you got at least 600g. We hope you’re enjoying the first few days of healthy eating! The first real challenge – the weekend – is right around the corner. 😉

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