Advanced RX Class:
Every 1 min for 8 mins: Power Snatches and Snatches
Every 1 min for 8 mins do:
1 Power Snatch
9-7-5: Power Snatches and Bar Muscle Ups
9-7-5 reps, for time of:
Power Snatch (135#/95#)
Bar Muscle Up
Rest 5 minutes, then complete:
21-15-9: Row (calories) and Up And Over Box Jumps
21-15-9 reps, for time of:
Up And Over Box Jump (24″/20″)
It’s time for our annual Stop the Slop Challenge!
What is Stop the Slop?
You can complete/attempt a Whole30 (recommended if you haven’t done one; see us for the Whole9 Nutrition Guide/Whole30 Booklet), or eat nutritious and more paleo food choices, and/or complete a cleanse, or cut out whatever bad food vices/demons that you have been thinking about trying to beat.
This challenge is a baseline type measurement WOD that will be programmed on Tuesday, 1/6 for all classes (make-ups on Wed). You will test yourself and record your time and whatever your scale was (RX/scale). After 30 days we will re-test the same WOD using the same scale to measure % time improvement. Ideally your nutrition choices have been strict and healthier for the past 30 days which will help you realize improvement as well in your fitness/performance.
Who should participate and is there a cost?
EVERYONE should do it. The cost is $25 per challenge for anyone who wishes to try and win either challenge for most % improvement. For the Nutrition Challenge we will measure % bodyweight lost. Weigh-in is on Monday 1/5 (make-up Tuesday 1/6). After 30 days we will have a final weigh-in and crown the winner with the highest % lost. For the Performance challenge it is the most % time improvement on the Stop the Slop WOD. We will pool all entry money into the pot and share the winnings with cool prizes for each winner.
- 30 Day Stop The Slop… starts MONDAY, January 5th!
- Buy in Cost = $25 per Challenge (Nutrition $25. Performance $25. = $50 for both)
- Nutrition Challenge Weigh-in = Monday, January 5th (make-up Tues.)
- Performance Challenge WOD = Tuesday, January 6th (make-up Wed.)
- Final Nutrition Challenge Weigh-in and Performance Retest = Tentatively Tuesday, February 3rd (weather permitting)
(Yes, we know the Superbowl is on Sunday, February 1st! Slop it up at your own risk.)
Remember: There will be one winner for EACH of the Challenges!
This year, will it be you?
The Air Squat – [video]