Monday, March 14, 2011
Fran Works It
Warm up: 3x: 5 pull ups, 5 kte, 10 sit ups
Workout:
dead hang weighted pull up x 2-3
L sit for 75 s (total time)
rest 90 s
3 sets
FRAN
21. 15. 9
thrusters
pull ups
for time
Look out everyone, I am rested and ready to rumble. . .
Terrific turnout and celebration on Saturday. Congratulations again to everyone. It's Swimsuit Time. . .
Swimsuit Challenge sign up info:
*Mandatory Nutritional Seminar: Saturday, March 19 at 10:30 am
Start Date: 9 weeks start Mar. 20th, 8 weeks start Mar. 27th and 7 weeks starts Apr. 3rd
Weigh ins & Before Photos: email for appointment this week or day of Seminar 10:00 - 10:30 am for those starting May 20th. Those of you doing the 7 or 8 week Challenge must weigh in at least 1 day prior to start date. Email for appointment
**Food Intake Logs: Must be kept throughout the Challenge in www.fitday.com No other programs or logs will be accepted.
End Date: May 22nd with a Beach Barbecue Celebration & the Swimsuit Games
Swimsuit: Females: you must have your photo taken in a swimsuit. You may wear a different swimsuit for the After photo it just must be similar. i.e. if you take before in a 2 piece wear a 2 piece for the after. Males: swimsuit trunks or shorts (they look the same to me:)
Cost: Basic Challenge is $35 for members, $50 for non members. New member special $199 for 9 weeks of CrossFit and the Challenge
Winners: there will be a few categories in this challenge to be announced at the seminar and in forthcoming emails.
*If you have previously attended the Nutritional Seminar you are exempt
**If you did the LGN Challenge you will not be required to keep your food log in fit day if you do not want to. If you want any feedback or have questions during the challenge you will need to keep one.
Fran Works It
Warm up: 3x: 5 pull ups, 5 kte, 10 sit ups
Workout:
dead hang weighted pull up x 2-3
L sit for 75 s (total time)
rest 90 s
3 sets
FRAN
21. 15. 9
thrusters
pull ups
for time
Image
Look out everyone, I am rested and ready to rumble. . .
Terrific turnout and celebration on Saturday. Congratulations again to everyone. It's Swimsuit Time. . .
Swimsuit Challenge sign up info:
*Mandatory Nutritional Seminar: Saturday, March 19 at 10:30 am
Start Date: 9 weeks start Mar. 20th, 8 weeks start Mar. 27th and 7 weeks starts Apr. 3rd
Weigh ins & Before Photos: email for appointment this week or day of Seminar 10:00 - 10:30 am for those starting May 20th. Those of you doing the 7 or 8 week Challenge must weigh in at least 1 day prior to start date. Email for appointment
**Food Intake Logs: Must be kept throughout the Challenge in www.fitday.com No other programs or logs will be accepted.
End Date: May 22nd with a Beach Barbecue Celebration & the Swimsuit Games
Swimsuit: Females: you must have your photo taken in a swimsuit. You may wear a different swimsuit for the After photo it just must be similar. i.e. if you take before in a 2 piece wear a 2 piece for the after. Males: swimsuit trunks or shorts (they look the same to me:)
Cost: Basic Challenge is $35 for members, $50 for non members. New member special $199 for 9 weeks of CrossFit and the Challenge
Winners: there will be a few categories in this challenge to be announced at the seminar and in forthcoming emails.
*If you have previously attended the Nutritional Seminar you are exempt
**If you did the LGN Challenge you will not be required to keep your food log in fit day if you do not want to. If you want any feedback or have questions during the challenge you will need to keep one.