Daily WOD – Nov 30, 2020

Congratulations to Jenn P, Haven, Lindsay, Brian G. and Paul M.  for hitting the 1-year mark! Shout out to these other anniversary members: Jimbo (9), Zhu (9), Moira (8), Erik P (6), coach EQ (6), Natalie (4), John C (4), Steve M. (2)!

Workout of the Day

Deficit deadlift 5-5-5-5-5

Then complete 3 rounds NFT of:

  • 8 good mornings (40% 1RM deadlift)
  • 15 calf raises

WOD Notes: A deficit deadlift refers to setting up below your normal starting position.  You can do so by standing on top of a 25 or 45# plate.  If maintaining a neutral spine is difficult for you in a regular deadlift, then work on that today and don’t worry about pushing the range of motion further.

Nutrition Challenge Winners: We’re excited to announce the 2020 Fall Nutrition Challenge winners!  Congratulations to Katy Comber and Dave Boelker.  Katy is one of our newer members and she showed great commitment to the challenge.  She saw amazing results in terms of both performance and weight loss! Coach Dave has crushed the nutrition challenge for 8 years in a row and we are excited to officially recognize his efforts as one of the winners this year. On top of crushing the performance portion of the challenge, he started his challenge early and in 45 days dropped nearly 17 pounds!  Both winners will receive a $50 gift card to Kimberton Whole Foods and a free 30 minute personal training session.

Community Notes:  Happy Birthday Coach EQ!

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