Tabata:
- hang power cleans (95/65#)
- push ups
- back squats (95/65#)
- sit ups
Total reps will be recorded.
Nutrition Challenge Winners!
This year’s nutrition challenge saw quite a few repeat participants as well as some brand new Paleo and gluten-free / sugar-free eaters. You all made it really hard to pick our winners, due to the outstanding results seen by so many of you! A huge thanks and congratulations to everyone who participated and made the nutrition challenge a success. The advanced and beginner winners will each receive a $100 gift card to Kimberton Whole Foods, and the spirit winner gets $50!
This year’s winners are:
- Advanced: Tom Fili. Fili put forth an outstanding effort this year, and it paid off in a major way. Fili shaved 2 minutes off his mile time and dropped 8 pounds during the 4-week challenge.
- Beginner: Alicia Humphreys. Alicia was extremely dedicated to her diet, and improved in every single performance category, including a PR mile!
- Spirit: Tina Santoro. Tina was truly committed to the challenge this year, prepping food for her, Ron, and Alex on a daily basis. Tina ran a PR mile (and 2014 goal!) during the initial performance test, and even though she didn’t get to run the mile at the end of the challenge, her great attitude shined through anyway.
Honorable Mentions: Dan and Joanna Eichenwald for crushing the performance numbers, Bob for undergoing a pretty drastic transformation, and Kelly K. for keeping Paleo while in high school!
Thanks to everyone who participated and we hope some of those new found eating habits have continued on past the challenge.
This Post Has 22 Comments
Congratulations everyone!! 🙂
Congrats everyone!! Tina- that is an awesome picture!!!
Awesome job, everyone!! ICA strong, Tina!!!
Way to go everyone! Well done.
Congrats to everyone!!!
I don’t understand the work out. Is it do as many as you can until fail?
20 sec on/10 sec rest for 4 minutes then switch exercises and repeat.
Dear FIli,
How many rounds do we do or is there a time limit or do we do 20 seconds/10 sec rest for 4 minutes then switch in perpetuity?
Dear Confused,
It’s 4 minutes on each exercise, so 16 minutes total. Don’t worry, your wonderful, super knowledgeable and awesomely nice coaches will help guide you so you won’t be as confused.
That way you can concentrate on locking out those arms on the push ups!
Great job!
Congratulations everyone!
Great job everyone!!
great work everyone!
Congrats all!
Great job everyone!!
Congratulations to all! Keep up the good work.
Way to go all!
Thanks guys.
Congrats Alicia and Fili on the challenge.
At home: 299 reps.
Thanks.
Congrats Tina & Alicia!!
7pm results:
Allen: 60/40/47/55 = 207 (75)
Jon 52/49/37/88= 226 (75)
Alex (mystery score, Rx)
Whit 45/55/30/87 = 217 Rx
Laurie 75/40/42/109 = 266 (55)
Nadine 75/50/41/63 231 (45)
Sarah 83/50/64/84 = 262 (scale PU)
Kim 71/45/42/75 = 233 (45)
Great job, class! Thanks for doing all the math for me, and bearing with me as I tried out that new warm up idea 🙂
Results:
6:15
Eric 55/53/41/82=231 depth
Jenn 75/49/55/66=245 Rx
Rob 35/34/43/63=175(RR)
Tana 72/37/58/81=248(PUROM)
9:30
Sarah L. 41/48/60/98=247 (DCPU)
Chris 39/33/67/81=220 (16″)
Kerri 39/31/46/92= 208(16″)
Katie L. 81/32/57/110= 280 (DCPU)
Katie B. 67/33/44/83=227 (55)
Katie N. 71/48/68/88= 275 Rx
Jess V. 60/41/49/90= 240 Rx
4:00
Jen F. 59/44/40/72 =215 (35,RR)
Jacy 60/31/61/100 = 252 (35/20″)
Erin 69/35/42/82=228 Rx
Dave 91/61/90/68=310 Rx
Pugh 82/70/62/99=313 squat depth
Rick 78/50/38/71 = 237 Rx
Angie 34/84/54/78=218 (20″)
Alicia 54/32/46/83=219 (KBS, parallette push ups)
Paul 66/55/44/73= 235 Rx
5:00
Tav 74/76/70/80=300 (squat depth)
Chuck 68/57/51/80=256 (75)
Tina 65/42/66/80 = 253 (45/20″)
Mark G. 85/60/57/69 = 271 Rx
Steve K. 78/44/45/83=250 (DCPU)
Carl 260 Rx
Joe S. 68/55/46/96= 265 (75)
Kathy 56/28/59/71=214 (35/P)
Bryan 62/60/50/65=237 Rx
sabol 83/91/51/72=297 Rx
6:00
Nikki K. 71/56/70/85=282 (20″/45)
Fili 70/44/44/50=208 Rx
kelly K. 72/7647/87=276 (20″)
Daria 51/54/48/57=210 (50,20″)
MB 62/27/60/79 =228 (45/20″)
Sarge 🙂 Rx
Peter 53/45/42/81=221 (75/DCPU)
Jess S. 61/43/37/77= 218 (55, knees)
Mel 58/28/37/84=207 (Rx+FS)