Day 7 nutrition challenge.
Warm-Up
Coach’s choice
WOD prep
Prep the row and bike.
WOD
Biathalon 1000
Teams of 4
4 guys 500 calorie row and 500 calorie bike
4 girls 350 calorie row and 350 calorie bike
2 guys/2 girls 425 calorie row and 425 calorie bike
3 guys/1 girl 465 calorie row and 465 calorie bike
3 girls/1 guy 390 calorie row and 390 calorie bike
Post WOD
Foam roll for 5 minutes
CFS Brief:
Concept 8. Maximum Fitness Can Be Achieved in Minimal Time With High Intensity Workouts
Study after study shows that the key to optimal health, aging, and fitness is muscle strength and mass. The more lean mass we have, the better we’re able to handle what life can dish out, whether it’s carrying groceries, playing with our kids, saving our own lives in a life-or-death situation, or engaging in the time-tested essential activity known as love-making. Luckily for those of us who relish our free time, the most effective, most efficient ways to build and maintain lean mass are through intense strength and sprint training. Twice a week, spend 15-40 minutes lifting heavy things using functional, full-body compound movements – squats, pullups, pushups, planks – and once every 7-10 days, spend 10-20 minutes doing 8-10 all out sprints. If you don’t want to move heavy weights, you don’t have to; body-weight exercises are plenty of stimulus for most people. And if you’re not ready to run sprints on a track, plenty of lower-impact alternatives exist, like cycling, swimming, rowing, or even uphill sprints.
Make your short, intense workouts shorter and more intense. Round them out with lots of slow moving – walks, hikes, and the like – throughout your everyday life, and you’ll be incredibly fit and well-rounded, in a fraction of the time most people presume is required. This is Primal Blueprint Fitness.
So, that’s it – the overview of the eight key concepts that comprise the food challenge. These 8 Key Concepts provide a solid foundation for you moving forward with the challenge.
Team “Ted and three ladies” (…Ilana, Michelle and me as the third!)
425 cal row / 425 cal bike
38:50
This was awful (but a little fun…especially the dance party portions!)
Biathlon 1000 – Team “Hell on Wheels” Ryan, Matt, Becka, Deb: 38:38
500 Cal Row/ 500 Cal Bike
This was fantastically fun!! We had a nice crowd at 5:30 so there was a bit of trash talking between teams 🙂 Lots of fun with my teammates – when we were not working, we were laughing! Thanks John, this was a great workout!
Love the team name…and the dance moves were quite impressive!!
Biathlon 1000: 32:46 (500 row/500 bike) Team “Five Guys and No Bun”. Ken, Keith, Igor, Paul, Rob. Great sprints that catch up with you when you go all out! Helps bring a team of big guys.
Nice job! As I said, this was like having 10 Debs on one team 🙂 It helps when the average height of each team member is over 6’2″!!
Super fun! Great energy at the 930 🙂
39:29 (500 cal bike/ 500 cal row) with Jen, Jimbo, and Joe A
Was the “dance party portions” left off of the WOD description? Sounds like extra cardio, and I’m sure that the 7:30 crew can outdance the 5:30 a.m. crew any day of the week, especially if we have Danielle G., Stacy Van Epps and Meg P. in the house like we did last night.
Are you now challenging the 5:30 crew to a dance-off?! I’m not sure you want to do that – JD has quite the moves 🙂 I, on the other hand, know my place and my place is definitely NOT on the dance floor.
Well, we’d have to do it in a Monday because “Crazy Mike” O’Neill goes to karate on Mondays …. rumor has it he dances like Elaine on Seinfeld. And we’d need Hanna playing Lady Gaga. And 7:30 has dibs in Irina and her dual citizenship between 5:30 a.m. and 7:30 p.m.
* on a Monday. Not “in.”
This certainly has the potential to be very interesting…
Team Reverse 3’s Company – Erica, Roland, Chris M.
500/500 41:00
Oh I’m so in on the dance party. Did you see me on NYE morning? I was moving and grooving (and singing), prepping for NYE. Ilana even commented that I was rivaling JD. So let’s do this!
Bring it on 5:30.