The Calm Before Cindy At 5:30

Tuesday

WOD

'Fight Gone Bad'

       Wall-ball: 20 pound ball, 10 ft target. (Reps)

     Sumo deadlift high-pull: 75 pounds (Reps)

     Box Jump: 20" box (Reps)

     Push-press: 75 pounds (Reps)

     Row: calories (Calories)

 

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.


The Answer To All Your Mutha Of all Nutrition Challenge Questions!

 A refresher of the the rules.

First 2 Weeks- Strict Paleo.
Eat Meat and Eggs
Eat Veggies
Eat Fruit. Any fruit you like is fine. Avoid dry fruit especially if it is full of sugar and sulfites
Eat Starches. Sweet Potatos, carrots, parsnips and things like this.
Eat Good Fat. Nuts and seed, olive oil, coconut oil, avocados...

Do NOT EAT
Soy, soy beans, soy bean oil.
Rice
Beans
Legumes
Bread
Pasta
Flour
Cake
Dairy
Cream
Alcohol
Sugar

After the first 2 weeks we will bring back certain food.

Please keep a journal of everything you eat.

If you cheat within the first 2 weeks you are not eligable to win.

There are 3 ways to earn a cheat day

1. Finish the extra challenge every week with your team. You will get 20 points. When your team reaches 100 points you have earned a cheat day. The team that finishes the challenge first gets an extra 20 points.

2. Buy a cheat day before or after you cheated. This can only happen 1 time. We will have a basket of hero workouts that you will draw from.

3. Buy a cheat day with your team. If you all do a randomly picked hero workout you can all earn a cheat day.

Each member of your team must complete 4 workouts in order for your team to recieve points.

Report to your team leader.

Read Labels

We recommend if you read Rob Wolfs book the PALEO SOLUTION so you can understand WHY you are doing this.

Remember... The first few days are the hardest but we have such a great support group. Ask questions, try new recipes, be PREPARED and try to have fun!