Please note the following schedule modifications for the next week:
- Tuesday 12/31 – Open gym 7:30am – 10:30am, one class at 8:30am (with childcare)
- Wednesday 1/1 – One class at 8:30am (no childcare)
- Back to normal Thursday January 2nd!
WHAT IS IT?
This challenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) of fruits and/or vegetables, by weight, per day. No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want. Raw, cooked, canned, frozen; doesn’t matter! If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it! Here’s a one-sheet with all the rules and scoring details. So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables.
Dates: January 20th – February 15th
More info including registration, meeting dates, scoring, and prizes will be coming soon!
MONDAY, DEC 30
Mins 1-5: 2 deadlift at 70%
Mins 6-10: 2 deadlift at 75%
This is a 10 minute EMOM of 2 deadlift. Warm-up to and begin at ~70% of your 1RM. After your 5th set, add some weight, hopefully bringing you to ~75% of your 1RM.
21 burpees over barbell
15 burpees over barbell
9 burpees over barbell
TUESDAY, DEC 31
For time, in teams of 2:
50 clean and jerk (135/95)
50 snatches (135/95)
Power or squat is allowed for the barbell movements. They really should be power so scale the weight as needed.
Reduce barbell weight, or use DBs.
Sub 80 pull-ups for muscle-ups.
Reduce number of reps as needed (for example if you can do muscle-ups but 50 is just way to much).
WEDNESDAY, JAN 1
15/12 cal row
15 Russian KB swings (70/53)
15/12 cal bike
70m sled push (4/3)
THURSDAY, JAN 2
All sets at 65% of 1RM
Compare to 12/18/19. Same squats as we did a couple of weeks ago just to see how we feel after the holidays!
Min 1 – 15 toes-to-bar
Min 2 – 10 ring dips
Min 3 – 10 front squat (135/95)
Reduce reps as needed to finish the work within the intervals. Some specific scaling options:
TTB – scale to toes-to-rings, hanging knee raises, or v-ups
Ring Dips – scale to bar dips, or box/bench dips
Front squats – scale weight, or use DBs
FRIDAY, JAN 3
8-12 strict pull-ups
10-15 GHD hip extensions
50 double unders
70m farmers carry (2 x 70/53)
2 rope climbs