First Runner Up!

Hit the beach at 1pm with Base Camp today!  Friends are welcome to attend for free!

Saturday, April 27, 2013


Downward Dog Ankle Stretch, 20 reps each leg
Side Planks, 20 reps each side
Monster Walks, 20 steps each direction
Downward Dog Ankle Stretch, 20 reps each leg


High Bar Back Squat 5 x 3 @ 85% – 90 sec Rest

Notes: Ensure full range of motion on every squat. If you fail to reach full depth decrease the weight.


21 – 15 – 9 reps for time of:
Overhead Squats (95/65#)
-10 min Cap-

Notes: This should feel like a sprint. Your time should be similar to your Fran time. Choose a light and comfortable overhead Squat weight. A Squat snatch will count as your first Squat. 

Midline Strength:

3 rounds for Quality:
10 Strict Toes to Bar
1 min Plank

Boom!  25lbs in 7 weeks!

Jeannene was our 2nd place finisher in the Everything is Everything Challenge and experienced an incredible transformation.  She embraced what this challenge was about, not only did she work hard on her nutrition, but the day after the Challenge details were released she became a staple at the midday Open Gym.  She listened to the advice of the coaches on how to improve and worked hard on her own, developing a supplemental program for both her pullups and back squats.  She is a testament to what heavy lifting and developing muscle can do for weight loss!  Thank you so much for sharing your thoughts and experiences.  You earned this and I can’t wait to see how far you will go!

From Jeanne:

The Everything is Everything challenge came at the same time I knew big changes needed to be made in order to get my health and fitness where they should be.

Quite honestly, one of the factors that helped me most was being extremely vocal with the coaches and a few good friends about really going after it. Having others aware of my goals added a much needed accountability for me. During one of the WODs at the beginning of the challenge, I took it upon myself to modify the push ups with a band. Hynes came over and asked if I was serious about the challenge. It was the perfect question for me. At the beginning of each class, I started asking myself that same question and it helped me push it more. In addition, I schedule Open Gym time to work on overall strength and specific skills.

I knew the nutrition component would be the toughest part for me. I don’t like to cook and am envious of those that find it therapeutic and/or love experimenting with new recipes. I now focus on a few key foods that I truly enjoy and am always sure to have on hand at home. There is not a lot of variety but it’s all good and works well for me. 

Did I cheat during the challenge? I remember confessing to Frank that I’d had some popcorn. Of course I wanted him to say “it’s ok, at least you didn’t eat sugar” or, better yet, “it’s ok, you’ve worked hard and deserve it.” Instead he simply said “it’s ok…just don’t do it again.” He gave me no wiggle room to justify cheating and it was just what I needed to hear.

 While I have always known food choices are important, it is only now that I genuinely feel the correlation between nutrition and performance.

 I still have a ways to go to get to my goal weight and improve my baseline strength. The EIE challenge definitely created a strong momentum that has and will continue.

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