I am excited and happy to announce the first Lifestyle Challenge for 2016. It will kick off next week and run until the beginning of the Reebok CrossFit Games Opens which start the end of February. It will be shorter than some of our other challenges but I think anyone who has done a challenge with us before will see that this will be our best one yet! This is the kickstart many of you have been waiting for, on top of it being a great educational experience that gives you lasting knowledge for the future.

 

The 2016 Lifestyle Challenge will be $20 and focus on improving your lifestyle through better nutrition and fitness. There will be points you accumulate through your eating habits and your training, as well as penalty points deducted for straying off course. All the rules and guidelines will be printed in a packet and we will have a meeting at each location to explain further, answer questions, etc.

 

If you haven’t done something like this before I strongly encourage you to participate. It isn’t easy but these challenges are some of the most rewarding experiences you will have in our community. I can speak for myself in saying that I will be participating and I think some of your coaches will as well. You will learn a lot, you will get more fit, and if anything you will grow closer with your community here at CrossFit Lando as you all go through this together. Trust me, it’s very much worth it.

 

Newbies ask your fellow Landos and coaches, and stay tuned for the announcement about meeting and info packets later this week!

 

MONDAY

Core Conditioning (WOBURN)

 

Core : 7m AMRAP
5 Lemons
10 KB Deadlift 70/53
15 Hollow Rocks
20 Double Unders/40 Singles

 

Conditioning : 3 Rounds
20 STOH 75/55
20 SDLHP 75/55
20 Box Jumps 24/20 (full stand)

 

 

CrossFit

Strength : Thruster (from rack)
5-5-3-3-2-2

 

WOD : 3 Rounds
5 Overhead Squats 135/95
10 Burpees

 

S: 75/55
L1: 115/75

 

Rx+: 205/140 with close grip

 

 

The Program

1. Strength and WOD Rx+

 

2. Clean and Jerk
a. 4m EMOM : 1 Squat Clean + 1 Hang Squat Clean Thruster + 1 Jerk
rest 1 minute then
b. 5m EMOM : 1 Squat Clean + 2 Jerk
rest 1 minute then
c. E90s 1 Squat Clean and Jerk, heaviest able

 

3a: 4×4 High Bar Back Squat, heavy, rest :60
3b: 4×6 Wider Grip Deadlift, heavy, rest :60

 

4. 2×30 GHD Situps, rest 90s between efforts