We are at the halfway point of the Annual Diet Contest. As always, there’s a lot of slippage in terms of how compliant people are being. I would really urge you to bear down and get strict these last 3 weeks. You will regret it if, 3 weeks from now, you are disappointed in your photos and didn’t do all you could to drop bodyfat. If you are not moving in the right direction, speak up asap.
Reminder that to be eligible to win you must make 10 individual separate food entries, not for instance throw 1 long post with 10 days worth of food recorded.
Also, make sure you attend the awards ceremonies Saturday, Feb 15th. We are soliciting host venues. if you are interested in hosting the awards ceremony, please let me know. Count on 50-60 attendees. Its “bring a dish to share style”, so if you host you need not cook anything. There will be feats of strength with prizes attached. Couples Handstand Benchpress is definitely returning. Your suggestions for feats of strength are welcome.
OPEN WOD 11.4
AMRAP in 10 Minutes
60 Bar facing Burpees
30 OHS 120/90 (95/65)
10 Muscle-UPs on rings (substitute 3 Pullups/3 Ring Dips for Muscle Ups)
A) Weighted Pullups 4x 6-8
B) Shoulder Press 4x 6-8
Alternate A and B starting a set every 2 minutes.
Strength 1: Back Squat 4×8 Tempo Controlled at 1-3-x-1
Strength 2: Stiff leg Deadlift 4×5 Tempo Controlled at 2-2-2-1
WORK– Max reps in 5 Minutes of 5 Hang Squat Cleans @ 135/95, 5 Box Jumps 24/20
Wednesday–MON or TU Make Up or Recovery Day
Technique- 15 minutes Rope Climbs or HSPU Progressions
Work- 15 Minutes – Monostructural. As hard as appropriate.
Recovery- 15 minutes Aggressive Therapy roll/Stretch.