Wednesday 19th September 2012

Don't forget to put your name up on the sign up sheet next to the WOD Board if you want to take part in our 30 day challenge starting on the 1st October. Registration is £10, which can be paid anytime before Friday 28th September. The challenge will be centred around clean eating and improvements in your diet, but we will also be encouraging improved sleep, high participation in classes, improved mobility and anything else that is going to help you look better, feel better and perform better! It would be great to see as many members as possible get on board with this and help each other to stick to the challenge and reap the benefits. Before signing up you probably want to know what you are signing up for! So what will the challenge involve?

• 30 days of eating clean, natural produce (No processed food, No added sugars, No grains, No alcohol). This will be similar to a Paleo diet, but we feel a strict Paleo diet is overly restrictive and prohibits certain foods that have a good place in peoples' diets.
• Body Measurements including before/after pictures, body weight, body fat percentage, and hip/waist circumference. Together these are all good indicators of improved health and appearance. Also, having numbers and pictures to work from helps massively to keep on track and set specific goals to achieve. No one has to see your pictures/numbers if you don't want them to, but having them for yourself will provide excellent motivation and help adherence to the challenge.
• Participants will be encouraged to keep track of their dietary intake, trianing and hours of sleep. This can be as simple as logging things in an online spreadsheet (that will be provided) or even creating your own blog and writing about your 30 Day Challenge. You'll be amazed how putting this information out there for all to see helps you stick to the challenge.
• Prizes will be awarded at the end of the month for those who have had the best body transformations, and individuals who have got behind the challenge and helped themselves and others stick with it

Testing - Day 3

Deadlift - Find your 1 rep max

For time:

50 Burpees

Alyson from CrossFit Glevum joined last night's 6pm class for some heavy benching and pull ups