“…my palms start to sweat, how can a workout make me feel so queasy? The coach yells “3, 2..” I guess this means it’s time… “..1, go!” I’m out the door on my first 400. I’m excited and moving really fast but decide to take it down a notch and settle into a pace…I don’t want to red-line. On my way back, I’m the first one in and right on my kettlebell. Aggressively ripping the kettlebell down each time and firing it back up to near regional standard, 21 swings in a row. I drop the bell and jump right on the bar for 12 easy butterflies and I’m back out the door. I’m breathing a little heavier now, can I keep up this pace? The 200 out seems longer, but I feel like I’m running close to the same speed but with my body a little weaker. All I can think about is how are these swings going to feel this go around? Back in the door, immediately back on the bell. 21 in a row and right up on the bar. I feel my grip starting to wear but I’m able to knock out the pull ups and head back out the door. Time to push and hold on for dear life. I pick up the pace on the run. My mouth is dry, I feel like I might throw up, I want to slow down, I want to stop at the turn around but suddenly realize this will all be over soon…. I pick up the pace even more on the way back. In through the door with a quick glance at the clock. I can make it if I move! Back on the bell aggressively ripping it down and locking it out over my head for another unbroken set. No time for chalk during this wod, back on the pull up bar, holding on for dear life for every last rep until I hit my 12. I drop from the bar and look over my shoulder up at the clock.. a new PR and thankfully a long time before I have a run in with that bitch “Helen” again….”
– GOOSE
Spring into Summer Nutrition Challenge!
With summer just around the corner, it’s time to get our nutrition in check before we are overwhelmed with cookouts, parties, and day drinking. What better way to get back on track than with another nutrition challenge? We’re switching the format up again and focusing on a shorter, stricter one month challenge. The challenge will be wrapped up and over with before your July 4th Celebrations… so why not participate?!
We won’t be holding a lecture this time around, but you can find all of the rules of the challenge HERE. Take a read through, and let us know if you have any questions! Important dates and details below:
Buy In: $20
5/30-6/3: Initial weigh-ins and measurements
6/3: Nutrition Challenge begins
6/30: Nutrition Challenge ends
To sign up to participate in the challenge, click HERE!
Warm-up
Run 200m
5 Windmills per side
5 Arm Bars per side
Run 200m
10 Overhead Kettlebell Lunges per side
Run 200m
20 Russian Swings
Benchmark WOD
“Helen”
3 Rounds
400m Run
21 Kettlebell swings (1.5,1)
12 Pull-ups
Level 2- (1,0.75)
Level 1 – (0.75,0.5)
Helen Results 5/24/17
Helen Results 4/27/16
Helen Results 4/24/13
WOD 2 or Extra Work
12 Minute EMOM
200M RUN
15 sit-ups
100m Run with Kettlebell(1.5,1)
12 Toes to Bar
Level 2- 150m run
Level 1- 100m Run
ADV- GHD, 15 Toes to Bar
Extra Work
3 Rounds
21 Hang Power Cleans (155,105)
15 Thrusters
9 Snatches
Rest 3 Minutes
Report 3 separate times
Scale as necessary