Thursday, Jan 7, 2016

ANNOUNCEMENT:  45 Day Paleo Challenge
here’s the nitty gritty, check the flyers in the gyms for more info and to sign up.
-Starts: January 11, 2016
-Ends: February 25, 2016 (also the first day of the CrossFit Open!)
-Cost: $10 cash
-Payout: 1st place: 50% of pot, 2nd place 30% of pot, 3rd place 20% of pot
-Top 5 Sugarhouse scores vs. Top 5 Downtown scores = winning gym gets some nice new Equipment!!!
-Scores will be based off of: 1) improvement on benchmark workout 2)adherence to diet 3)change in body composition* 4)change in body weight
*body composition will be taken as circumference measurements (inches) in 6 different spots
**If you want to get a DEXA scan they are offering a special deal, $50 for before and after. Book an appointment on their website dexabody.com and mention that you are doing the Ute 45 day challenge. You will not be penalized in any way if you don’t get the scan, but they are the most accurate way to measure change in body comp by a long shot.
-We will test a benchmark workout in our class Monday January 11. If you miss it you must make it up by Friday January 15. Any modifications are OK, but you must complete the same workout before and after. If you modify in the beginning you must do the same thing at the end.
-Measurements taken and Paleo Diet Workshop Saturday January 16 from 11am-12pm.
-Score sheets will be handed out Jan. 11 in class

Skill Work:

10:00 min of  the following movements:

8x BB rollout
10x pistol squat
10x hollow rock
8x bar taps while holding something between feet (wristband, paper towel…)

 

WOD:

front squat row.001