Benchmark WOD: “Cindy” or “Mary” & Nutrition Challenge Results

Dec 14th, 2017

Category: CrossFit

Benchmark WOD: “Cindy” or “Mary” & Nutrition Challenge Results

Michelle

Sports Wellness: Dr. Miguel in the house on Saturday!
If you need an adjustment or have a nagging injury you want looked at, Dr. Miguel is your man. He still has a few appointments available for this Saturday and January 6. Click HERE to see rates and book an appointment!

Nutrition Challenge Results!
Our most recent nutrition challenge was a quick 30 Day Reset leading up to Thanksgiving. On paper, thirty days may not seem like a lot of time, but thirty days of dialed in nutrition can yield great results. The participants in this challenge can certainly attest to that! We are proud of everyone’s efforts, especially during a challenging time of year. As always, choosing a winner was tough and it’s not always about the most weight lost. The winner of this challenge showed improvements in all fields: lost weight & inches, improvements in the gym, and incredible consistency in quality of food and logging.

Winner: Bennett O’Donnell!
At the beginning of the challenge, Bennett declared that he would win the challenge, and proved to everyone that he is a man of his word. He remained consistent with his fitness, nutrition, and overall wellness throughout the 30 days, and did not have one sip of alcohol, which is no easy feat this time of year. All of these things combined led to a 14 pound weight loss, a decrease in body fat and inches from his waist and hips. He saw improvements in the gym as well, including a 10 pound back squat PR, a faster mile time (7:17 from 7:39), and even squeaked out eight more reps during the challenge WOD retest. Great job Bennett, we hope you continue to stay motivated and help others take control of their health, too! Be sure to stop by the front desk to claim your prize.

Nutrition in the New Year
Do these 30-day results inspire you? Imagine what could be accomplished in six weeks of dialed in nutrition! We will be launching our next nutrition challenge in early 2018. As always, we’ll be revamping the format and structure, so even if you’ve done several challenges in the past, you won’t want to miss it. Stay tune to the blog for more details; but for now, save these important dates…
1/16 – Nutrition Lecture
Week of 1/16 – Weigh ins & Benchmark testing
1/21 – Nutrition Start Date
3/3 – Challenge Ends

Warm-up
2 Rounds
5 Strict Pull Ups
10 Burpees
15 Jumping Lunges

Accessory
1. Bandy Side Steps 3×10
2. Plank Hold Shoulder taps 3×20-
ADV- Handstand shoulder taps

Skill
Handstand Push-ups
ADV- Handstand walk 3×25-50ft. Add obstacles for a challenge

WOD
“Cindy”
20 minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

OR

“Mary”
20 minute AMRAP
5 Handstand Push-ups
10 Pistols (5 each leg)
15 Pull-ups

*Coaches Tip* – If you are a newbie, stick to Cindy. If you have been here for a bit and had your way with Cindy before, give the more high skill Mary a shot.

Benchmark “Cindy” Scores/Comments from 7/23/13
Benchmark “Mary” Scores/Comments from 12/3/14

DISCUSSION 4 Comments

  1. Jason Barrow 12/15/2017 at 1:46 am

    Mary:
    11/13/12: 4+27 Pole-Assistols
    12/4/14: 4+12 Rx
    12/14/17: 9 Rx

    The PR doesn’t even matter because Coolidge beat me. BUT, all 9 rounds of my pull-ups were unbroken and I’m real happy with that.

  2. Sean Flannery 12/14/2017 at 8:12 pm

    Mary-10+5

  3. JT 12/14/2017 at 7:28 pm

    Cindy 16

  4. Crowley 12/14/2017 at 2:27 pm

    did Nate instead – 13+6 rx