Quick Note: The sweatshirt order will go in at 9 AM tomorrow morning, if you have not already requested one and you want one, please let us know before then. (colors and stuff are detailed in yesterdays blog)
Wendler Shoulder Press: Week 3
5 reps @ 75% of 1RM
3 reps @ 85% of 1RM
1+ rep @ 95% of 1RM
Rest as needed between sets.
Post total time to comments.
8 AbMat Sit-ups
Post total time to comments
May Nutrition Journey Starts Wednesday May 1st...
Weigh In and get measurements @ UCCF
Log your food intake on Beyond the White Board (let us know if you still do not have account)
Make sure you have taken your before pictures.
Eat Real Food...(refer to shopping list provided yesterday)
You start with 0 points...Goal is to stay at Zero!
(Points are not the only criteria for winning challenge, so don't over think it)
You only add points for "Cheats" (unlimited in a day)
For every serving of a non-paleo food/drink that you consume, you earn points. So, obviously, points are bad, and the goal is to obtain the lowest possible score for the month. Some foods that are considered borderline will only constitute a 1 point penalty, where as all the strictly “Paleo forbidden” foods will count as 2 points.
The 1-point borderline foods are: Wine, Beer, and alcohol (1 serving = 4 oz, 12 oz and 1.5 oz respectively). Lean cold cuts (since in their purest form they are Paleolithic, but are processed) like ham, turkey, deli chicken and bacon. *These foods are only worth one point up until you’ve reached 5 servings for the month, then they begin accumulating 2 points per serving.*
All other foods that are clearly non-paleo foods are worth 2 points. The obvious ones are sugar (other than the natural sugar that occurs in fruit), all artificial sweeteners, all whole grains, legumes (including peanuts), all dairy (milk, cream, butter, cheese, etc). Also, some less obvious foods that carry a 2 point penalty are: protein bars and shakes (post WOD protein shakes are allowed if the product has been approved by Mike or Greg - must be consumed within 30 minutes of WOD), honey, cottage cheese, corn (this is a whole grain), and potatoes.
Participate in the blog
WOD at least 3 times per week
We are sure there will be questions, feel free to ask them in the blog or grab us at the box. We will also be providing some fantastic resources from Whole 9 at the end of the week (sorry there is a slight delay but they could not get them to us faster)
Please congratulate the April 2013 Upper Cape CrossFit athlete of the month, Benjamin Porter.
Ben has worked very hard over the past month and exemplifies what we look for here at the box (Great attendance, steady improvement, positive attitude, shows support of others, is coach-able, participates in the blog, and journals workouts in Beyond the WhiteBoard)
Way to go Ben, keep up the hard work!!! .