****Big change this year will be that we are not collecting money, and there will be no winner. What I want from all of you is to do the challenge for yourself and that alone. Build a better you because you want to not because you could win a couple bucks1) Photos: take at home this weekend to see visible progress changes 2) Body Measurements: chest, waist, hips, thigh, arms. These need to be done before you workout so whatever class you are coming to please try and get in early enough for the coach to take your measurements. 3) Paleo Challenge Baseline workouts: 1) 20 Rep Max Back Squat **use your number from this past week. 2) For Time (cap 5 minutes) 21-15-9 Kettlebell Swings 70, 53 Burpees Rest 15 minutes For Time (cap 5 minutes) 21-15-9 Kettlebell Swings 70, 53 Burpees *3 & 4 to be done Tuesday
3) Max Spit Jerk
4) Max reps Hand Stand Push Ups
5) Pick a personal development goal to measure. ie max handstand pushups, max overhead squat, pullups etc.. Get this done at some time in the beginning of the week if not enough time to do in class.4) Daily Points… 5= no cheating. perfect paleo all day 4= a tiny portion of a meal was non paleo 2= a whole meal that was non paleo 0= more than a whole non paleo meal OR any alcohol. BONUS POINTS +2 for attending class AT CFM & POSTING RESULTS TO THE WEBSITE. +2 for 8 hours of sleep (actual 8 continuous hours) +1 for 7 hours of sleep +2 for drinking half your body weight in ounces through the day +1 for 15 minutes of mobility before WOD +1 for 15 minutes of mobility after WOD +5 for completing the weekly bonus wod at CFM. New bonus wod comes out Saturday and must be completed by Friday to count.