TEAM WOD

“Tag you’re it”

Teams of three or four:

10 Kettlebell swings 50/30
10 Wall Balls, 20/14
10 Abmat Situps
10 Ground To Overhead with plate 45/25
Coach’s Notes: Each of the 4 movements will be, in order above, the ‘Tag in’ Movement’. At 3-2-1-Go, One teammate performs the Tag-In Movement (one round of the above listed movements) then runs to their waiting team to tag one of their teammate’s hands. Once tagged, the remaining team members do the equivalent of one round of all movements, while the Tag-in athlete rests for that round. The moments may done in any order and divided among the team in any way they want, the distribution of movements does NOT have to be even. When the reps are done, the team gathers together drops to floor and Taps-Out, calling “TIME!” loud and clear! The winning team of each round does no burpees, the other teams? Earn a few burpees.  Shake it out for one minute, then we do it all again, until each team member had completed the tag in round.

P.S. Coach will pick teams!

In case you missed the Whole Life Challenge PreGame Huddle last night here is a brief breakdown of the info we covered:

1. WLC begins Feb 16 & ends April 13.
2. Register to play for just $45
3. Choose whether you want to “scale” the challenge (ie: how strict you want to be on your clean eating. All in? Just no soda for 8 weeks? Your choice. But remember if you “scale” you are not eligible for prizes.)
4. Come for the Preliminary Workout on Saturday, February 16th from 9 – 11am. Get measured (waist & hips) and snap a before photo. Can’t make it on Saturday the 16th. No worries- you have the following week to make up your prelims.
5. You will login to your WLC profile each day before 9am and give yourself a score of your behavior from the previous day. ALL OF THE RULES & SCORING INFO CAN BE FOUND HERE: http://www.wholelifechallenge.com/wlc2013/welcome. Scroll down to the bottom of the page where it says “What is the Whole Life Challenge”.
6. Be accountable, workout, mobilize, eat clean, and take your fish oil or supplement of your choice each day for 8 weeks. Come back for the FINALS on Satuday, April 13th from 9 – 11am.
7. Be a better version of yourself.

Remember to sign up HERE and choose your gym as CrossFit Ocean Isle Beach! http://wholelifechallenge.com/wlc2013/join_with_affiliate/cfoib

We spoke briefly about supplement suggestions during the meeting.

You get one point per day for taking a supplement of your choice. Our #1 recommendation is Fish Oil. Here is a list of some other recommended supplements and where you can purchase. Remember these are just recommendations of brands that I use – please make your own informed decision about what you think you need. I do private nutrition counseling where I outline what/how much to take based on the individuals needs. Contact me directly if you are interested in private counseling.

Stronger Faster Healthier Liquid Flavored Fish Oil. Can be purchased at CFOIB.

Stronger Faster Healthier Recovery WHEY Protein Power. Chocolate, Vanilla, & Natural. Can be purchased by the scoop or by 2lb bag at CFOIB.

Carlson Labs Ddrops Liquid Vitamin D3 4000 IU

Optimum Nutrition ZMA 180 CAPS (OPTIMUM) – 180 Capsules

Optimum Nutrition BCAA Capsules, 400-Count

Team WOD. Look inside 🙂

Becky, 8 1/2 months pregnant. What's your excuse for missing a WOD?

Team WOD:

Teams of three
Run 200m each (relay)
150 Thrusters (75 / 55)
100  pull-ups / ring rows
50 Box Jumps (30″/24″)
Run 200m each (relay)

Rules:
1 person works
1 person holds 115 lbs / 95 lbs (overhead/scale at shoulders)
1 person rests
* If the bar hits the ground, 10 burpees for each person