I hope you all had a great Thanksgiving Weekend!

I’ve tabulated the results of our Nutrition Challenge. For those of you that took part, the differences are notable. For example, the average increase in weight for the Thruster was 10 pounds. Nearly everyone shaved a minute off their Baseline times. The average weight lost was 5 pounds. And you look better too!

Hats off to Harold and Tracey who were the only ones to acquire 30 checkmarks. Not one cheat day! Honorable mention goes to Michael H with 29. (I hear he cleared out a bakers dozen of bear claws)

We saw some huge increases in the Thruster. Bonnie M went from 65 to 85 lbs. Kevin F went from 115 to 135 lbs. Cindy Y went from 95 to 120 lbs! Tracey, with 30 checkmarks under belt went from 75 to 95 lbs!

Baseline times were impressive. We wonder if Guru had taken a nap the first time he did the Baseline as he took nearly 5 minutes off his original time! Other incredible improvements include: Sara took 4 minutes off her time. Tracey lopped off 1:41 her time. Rosie improved her time by 37 seconds.

There were a couple of striking before and after photos. Below: Kevin and Sunny.

Nutrition’s role in improving as an athlete cannot be overstated. If you are not serious about your nutrition, I got to ask you, why do you insist on handicapping yourself? Why are you making it harder for yourself? It takes only a bit of discipline and planning and you’ll develop an elite lifestyle. The winner of this challenge was devoted to improving himself. Ask him how much of a “game-changer” his new approach to nutrition has been for him. He lost 15 pounds. Added 30 lbs to his thruster. Took 62 seconds off his Baseline time. And he took the impressive pics below. The winner of our 30 day Challenge: Marc!

We’ve got a great week planned. Expect a “girl” benchmark and “Hero”. Today’s Workout:

Warmup with: 400m run (or row) 10 dips, 20 pushups, 30 situps, 40 air squats

rest 3 minutes

4 Rounds of:  6 x 1 1/4 Squat (Either front or back squat a weighted bar to bottom (Ass to grass) recover to just above parallel (shin and thigh are 90 degrees) return to bottom then recover fully)

rest 90 seconds

6 X Pendlay Row

rest 90 seconds


Tabata Bottom to Bottom Air Squats

Run 1 Mile.

The clock starts the moment the last tabata finishes. Post time.

Note! 8AM class will sub the run for 2000m row or 200 double unders.