Daily WOD – Nov 14, 2016

Every 4 minutes for 5 rounds complete:

  • Max consecutive bodyweight bench presses (NTE 75%)

Then

  • 50 evil wheels NFT

WOD Notes:  Choose a weight for this workout that allows you to get at least 12 reps in the first set.  After that, it can go down hill.  We will record total reps completed for all 5 rounds.

Moving Notes:  Mark your calendars for our tentative move date – the weekend of Dec 10/11! Current plan is to run the “12 Days of Christmas” WOD Saturday morning, then reconvene at around 1:00 pm to start moving. We’ll finish up on Sunday – exact time TBD based on how much we get done Saturday. Anyone who is willing to move heavy stuff or anyone with a truck would be a HUGE help that weekend!

Nutrition Challenge Notes: Congratulations to the winners of our 2016 Fall Nutrition Challenge!! This challenge was the most successful we’ve seen to date, and we are thrilled that so many athletes have committed to continuing their new eating habits beyond the end of the challenge. The three winners, listed below, outshined the competition with strict diet adherence and amazing results all around.

  • Level 1 (Macro-ish) – Chris Sigal
  • Level 2 (Macro) – Karen Smith
  • Spirit – Heather Morgan

All 3 winners will receive a $50 gift card to Kimberton Whole Foods!

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This Post Has 9 Comments

  1. Nice job, Chris, Karen and heather!!

  2. Congratulations Karen,Chris and Heather!

  3. Congratulations ladies!!!

  4. Congratulations Ladies!

  5. 6:00
    Patrick S 185 (28)
    Joe S 165 (36)
    Andrew 135 (49)
    Tobin 65 (73)
    Dubs 115 (55)
    Derek 80 (50)
    Curtis 135 (42)
    Pete 95 (34)

    7:00
    Erin M 65 (34)
    James 185 (51)
    Rocco 175 (52)
    Patrick M 135 (49)
    Ray 175 (29)
    Elissa 80 (52)
    Vanessa D 45 🙂

  6. I will be doing this workout on Thursday.

    1. Correction. I did this on Tuesday. 235 – 11, 9, 7, 6, 5. = 38.

  7. Results:
    5:15
    Mark G. 185 (38)
    Murray 185 (28)
    John M. 185 (29)
    Chris M. 115 (61)
    Craig 155 (46)
    Frank 145 (38)
    Jenn 90 (56)
    Nikki K. 70 (4×8, 1×6)
    Ceil 75 (5×8)
    Marissa 70 (62)
    Nicole 55 (62)
    Emma 55 (55)

    6:15
    Sara P. 50-55# (51)
    Missy 55 (64)
    Mohyeed 135 (76)
    Erik 115 (63)
    Ryan I. 225 (26)

    9:30
    Jim C. 115 (48)
    Paul 115 (44)
    Pugh 195 (41)
    DK 175 (28)
    Christine 45 (67)
    Betsy 35 (24, 45 (20)
    Jen C> 75 (67)
    Darah 🙂
    KtN. 75 (68)
    Jess V. 75 (76)
    John 210 (42)

    4:00
    Shawn 125 (20)
    Mike C> 185 (42)
    Ryan P. 205 (35)
    Vanessa 🙂
    Lombardi 🙂
    Robbie 155 (44)
    Duris 175 (39)
    Mitch 75 (56)
    Luke 75 (56)

    5:00
    Boelker 192.5 (43)
    Fili 205 (36)
    Smith 155 (31)
    Jeff 105 (41)
    Kenny 125 (50)
    Bob K. 125 (51)
    Caine 125 (49)
    Tim 115 (44)
    Filchner 135 (19)
    Dan E> 190 (34)
    Kristen 45 (5×5)
    Ash 55 (5×10)
    Dani 85 (38)
    Tanya 95 (44)
    Erin 85 (44)
    Andy 95 (50)

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