BodyFat Dunk Tank is today! Be sure to arrive on time for your reserved spot and you must dunk before working out. No sweaty bodies allowed in the tank. If you didn't reserve a spot or had an opportunity to dunk before and would like to, please call me at 760-579-1280 to make a reservation. There are still quite a few time slots available.
We all know this feeling...
WOD
Front Squat
1 RM
followed by
3 Rounds
Run 400 meters
10 Overhead Squats (110/75 lbs)
15 Kettlebell Swings (55/35 lbs)
Modifications:
L4 - As RX
L3 - 95/65 lb OHS
L2 - 75/55 lb OHS, 44/26 lb kbs
L1 - PVC or manageable weight OHS, 35/18 lb kbs
L1m - 3 Rounds
Run 200 meters
10 Air Squats or PVC OHS
10 Kettlebell Swings (manageable weight)
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Post load and time to comments___________
*FUNDAMENTALS SESSION, CLASS #1 TONIGHT AT 7 P.M.
I did the first dunk, do I set a time for Monday or just come in before the WOD?
Posted by: Karen W | March 10, 2013 at 09:47 PM
Yes Karen you need to set a time.
Posted by: Laura | March 11, 2013 at 09:36 AM
Okay what times are available?
Posted by: Karen W | March 11, 2013 at 11:39 AM
Lost 7 pounds of fat and gained just over 2 lbs of muscle. I still have a long way to go, but I'm satisfied.
97# front squat. Not PR :( L1- 11:13
Posted by: Pilar (the tall one) | March 11, 2013 at 12:27 PM
A lot of great results this morning! You don't have to share your body fat percentage but share your improvements! Thanks Pilar and great job!
Posted by: Laura | March 11, 2013 at 02:16 PM
I dropped 4% body fat and I'm so happy and amazed that I was able to do it without depriving myself. I did zone and plan to keep with it.
Posted by: Anna | March 11, 2013 at 05:34 PM
Wow, those are some pretty impressive numbers!
Congrats to all succeeded!
Posted by: Q | March 11, 2013 at 07:34 PM
I hope I am reading this paper right, I dropped 17lbs in weight, but gained 1lb of muscle? Then in the Fat Lb column I lost 18lbs??? Body Fat I dropped 6%.
WOD time= SLOW!
Posted by: Francis P | March 11, 2013 at 11:29 PM
11:30 LMH
Posted by: Coach G | March 12, 2013 at 08:08 AM
Way to go Francis!!
Posted by: Anna | March 12, 2013 at 08:13 AM
Francis, great job on the weight/body fat loss. You look so different than when you first started. Keep it up.
As for your WOD time I think you may have added some extra steps. It looked like you ended with a run, you were suppose to end with KB's. But way to be an overacheiver, and that is why the great results.
Posted by: Beth Schroeder | March 12, 2013 at 11:38 AM
Was really pleased with doing the Paleo this Nutrition Challenge. I think I am on Paleo for good because:
Results:
1) 9 lbs off my normal weight 1 week into the Challenge.
2) weighed the same 1st & 2nd dunk
3) lost 4.5 lbs of fat
4) gained 4.8 lbs of muscle.
5) dropped from 17.8% body fat to 14.8% (I am in the healthy range now!!!!)
I was afraid I was loosing muscle but very pleased to find out that the fat I lost was replaced by muscle. YES!!!!
I did not reach my fat loss goal so I will be on the Challenge another 60 days.
SUCCESS IS THE ONLY OPTION...I WILL PREVAIL.
Posted by: Kevin Stevenson | March 13, 2013 at 09:03 PM