Biggest Winner Challenge

WOD for today...

Core Circuit   knees to elbows/250m row/ situps/ russian twists   ....   1:30 at each station 2x

Technique work:  rowing skills
Workout... Sprints on the rower 2x200m. followed by a 2x500m

In the first group, Ian posted a 1:40 500m and Dave posted a 1:50 500m in the second group.  Great job guys!

BRING FRIENDS READY TO WORKOUT TOMORROW!

Week 5 Video

Congratulations to Chris L and Ian T who earned a total of a pound taken off their teams weight by completing Murph in under 50 minutes.  

Nice Job Guys!

Bring a friend, family member, or co-worker on Tuesday, Wednesday, or Friday of next week!   Thursday is a maybe and I will let you know as soon as possible!  Right now... there is no limit on the number of people.   I will plan workouts based on the number of people.   

Have a great weekend and recover from this week!   Light workouts only!

2nd Day of Hell Week.    Goal for today... 

1 Tire Flip the length of the field and back
1 Dummy Drag the length of the field and back
3 Sand Bag Carry
7 trips dragging the tire

Everyone goes at once... everyone needs to be done in 20 minutes.   Neither team succeeded but we had really good efforts on both sides.   Thank you Mr. Walker for coming out and helping today!

1st Day of Hell Week

Total weight loss to date... 213.5 lbs.

  Not bad but I am seeing a slow down across the board.  We still have a long way to go and a lot of hard work ahead. 

Bodyfat Change :  107% Change in Bodyfat over the last 4 weeks.

The goal of this week is to work on our mental blocks and walls and use our drive and desire to push through those to reach our goals no matter how hard or difficult they may be. 

WOD for today...  Move Stuff... lot of push ups and squats.   We finished up with a cool down of 60 burpees.   I am excited about tomorrow!

Homework Assignment for Biggest Winner: 

Perform a deck of cards workout at home.  Grab a deck of cards and whatever card you pull- do that number of the following exercise.   Face cards are worth 10 reps and Aces are worth 15 reps. 

Spades:  Burpees
Hearts:  Squats
Diamonds:  Sit-ups
Clubs:   Push ups

Get through as many cards as possible in 12 minutes!  Post the number of cards completed and comments.

BE READY FOR HELL WEEK NEXT WEEK!

Ok- i was wondering why this video was not in my e-mail.  For some reason it went to junk mail but here it is now... sorry for being late!

Awesome job for all those that made it out this morning at 6:15am for News 14 Carolina.   Check it out throughout the day at :40 past the hour after weather.     So here is what they had to suffer through on tv...

1st WOD   4minute row/3minute Step Ups/  2 Minutes of Knees to Elbows/ 1 Minute Wall Balls
We had some posts over 140 on the workout! 

2nd WOD(on the field)   15 KB Swings
                                         Big tire flips half the field or small tire down the whole field
                                         50# Sand Bag Carry down the field and back
                                         Tire Drag down and back
Best time so far 1:32 by Ian!

Don't forget that today is Chic-Fil-A night for the police department.  Support their fundraising by heading out to Chic-Fil-A and let them know you want to support the Biggest Winner!

Good Luck Tomorrow!  The cold has finally won and I am taking some time to recover!   Bruce will be running class tomorrow!  

Warm-up:   dodgeball
Workout  21-15-9   KB Swings   Step ups     Push Press

Have fun and post your results so I can see them! 

Here are the average changes in bodyfat for each team:

Police:   3.138% per person

Fire:     5.933% per person 

Mike and Jack win the award for the highest percentage change in bodyfat!