Wine Country CrossFit

So you think you MIGHT want to do the Whole Life Challenge that starts this Saturday, but you’re just not sure about a few things, like what you will eat, who will be your friends if you don’t go to the bar, and what it all means anyway. By the end of this post you will at least know HOW TO DO IT!

First, sign up here.

Second, prepare your “PreGame Snap Shot”, which includes completing a workout, taking a picture of yourself, and measuring your body in two places. It’s easy. I PROMISE! Below that is a written description of the tasks, which establish our baseline.

PRE GAME SNAPSHOT
On Day 1 of the challenge, a ‘modal box’
will pop up on the site, asking you to enter the
info for your ‘Pre-Game Snapshot.’
Here’s what that means…

First of all, it’s much more than just a literal ’snapshot’
(although that is one part.)  It’s a way record exactly where
you are, in terms of your fitness and your body
on or before Day 1 of the Challenge.  Here’s how…

1.  BEFORE PHOTOS
Take a ‘before’ photo and upload it to your profile.
– Wear clothes that really allow you to see your body
(this is for YOUR benefit – we know it’s uncomfortable)
– 3 views (front, side and rear)
– Upload one that is the best portrayal of your body on Day 1
– Check privacy settings to ensure privacy

2.  MEASURE YOUR BODY

(C) Girth Measurements

For girth measurements:  use a cloth tape and measure,
1. Your body’s circumference at your waist (naval level), and
2. Your body’s circumference at your hips (peak of your buttox).
Add the total of these (in inches) and enter it into your
profile on the site.

3.  TEST YOUR FITNESS
Complete a MEASURABLE workout.
It has to be something you can measure, either with a stopwatch,
measuring distance, or by counting reps. The most important thing
is that the workout is relevant to YOU and your life, and that it is
measurable.

Good examples:  a. Run 5k as fast as possible and record your time,
b. Run for 10 minutes and record your distance, c. Do as many sit ups as
you can in 2 minutes.

At Wine Country CrossFit we will do the workout listed below, and anyone can scale as needed. For example, I can’t do burpees yet, so I will sub kettlebell snatches for burpees, assuming I get that far in the wod! The important thing is that it is specific and measurable. On Saturday morning at 8AM I will be at the gym to complete the WOD, and anyone may join me. We will also have it on the board for those that want to come in during Open Gym Hours on Saturday from 9-11AM.

OFFICIAL WLC New Years Workout

Complete as many reps as possible (AMREP) in 11 minutes of:

800m Run (1/2 mile) (or 1,000m Row); followed by
75 Squats; followed by
50 Sit Ups; followed by
25 Push Ups; followed by
as many Burpees as possible in time remaining.

Count ALL reps completed in under 11 minutes
(squats + sit ups + push ups + burpees) as your
score.

EXAMPLES:
1. If you complete all the squats (75) and 25 sit ups,
your score would be 100.

2. If you complete all squats (75), sit ups (50), and
push ups (25), plus 5 burpees, your score would
be 155.

This is going to be fun, and I’m so delighted to do it with all of you!

-Beth

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Thursday’s Wod

Hang Snatch from Position 1 – Find 1 RM
Snatch Drops – Find 1 RM

WOD – 10 Min EMOM
3 10 m Shuttle Runs
5 Target Burpees*

*You must touch a target that is at least 6″ above your highest reach (use a bar, the wall, a ring, someone who’s really tall, etc. as your target)

OPTIONAL Cash-out –
21-15-9
KB Swings (53/35)
KB Walking Lunges (alternating) (53/35)