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Challenge Announcement

By Marcus | In Challenges, Events and Announcements | on April 3, 2013


We are now into the 6th week of the challenge — how are you doing so far with regard to your end goal?

I’m sorry to cheat those of you that were expecting a full 12 week challenge as we will actually be going only 11 weeks. The final dunk will be Monday, May 13th so mark your calendars now! I wanted to make sure we wrapped the challenge before the Memorial Day weekend and this is the date that ended up working out.

With that in mind, we are at the halfway point now with roughly 5 1/2 weeks ahead of us. Be careful, as that time will pass before you know it! If you have been a little lax on your nutrition since finishing your Whole30 (or since the beginning?), now is the time to buckle down and finish strong!

Are you trying to improve performance? You should be working on goats, mobility and ensuring your recovery/sleep and nutrition are solid

Are you attempting to gain muscle? You should be eating plenty of protein. And then an extra helping or two. And probably some more after that. Recovery and sleep are still very important, but make sure you eat. Don’t c-block your muscle gain by burning your candle at both ends doing extra workouts. To paraphrase Schwarzenegger, “Never walk when you can ride, never stand when you can sit”. That means you want to put your energy toward your workout and maximize rest otherwise. Make sure you’re doing this!

Is your goal fat loss? Your nutrition should be paramount, followed by good recovery and consistency in your workouts. The words “cheat day” shouldn’t be part of your vocabulary, as an entire day spent running contrary to your nutrition plans is not doing you any favors. Choose your times to go nutritional off-roading wisely!


WOD 04.03.13

Power Clean 1-1-1

10 Double Unders
10 KB Snatches
20 Double Unders
20 KB Snatches
30 Double Unders
30 KB Snatches

Cash out 3 sets max strict pull ups. Rest approx 2 minutes or less between sets. Post total number.

8 Comments to "Challenge Announcement"

  • Amanda says:

    April 3, 2013 at 8:03 AM -

    Happy birthday, Keron! I’m continually inspired and motivated by your post-baby body and gains.

  • Scott says:

    April 3, 2013 at 8:56 AM -

    Happy Birthday Keron!! Thanks for regularly kicking Matt’s butt at the WODs. You’re the only one in the gym who can! :) Hope to see the whole family at the gym soon.

  • Alia says:

    April 3, 2013 at 10:12 AM -

    Happy Birthday Keron! Have a beautiful and happy day! *hug*

  • Jake says:

    April 3, 2013 at 10:56 AM -

    Happy Birthday Keron!

  • Mark Miller (M^2) says:

    April 3, 2013 at 12:57 PM -

    Happy birthday Keron!

  • Holley says:

    April 3, 2013 at 5:22 PM -

    Happy Birthday Keron! You are my inspiration for what’s possible as a working mom who stays crazy fit! Such a great role model for your girls. I only hope I can continue to keep up with you!

  • Datenite says:

    April 3, 2013 at 9:34 PM -

    Happy birthday babe! No roast this year, but to sum you up: the longer and sh&ttier the WOD, the more you want to do it.

  • Cherie says:

    April 3, 2013 at 9:43 PM -

    Happy birthday Keron!
    Ps I want your amazing arms!

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