Wednesday 16 January

Warm Up:
Row 500m
2rds
10 Back Ext
10 Good Mornings
2 Wall Walk

Strength:
Bench Press
5-5-5-5-5
Work upto new 5rm

Wod:
100 DU's (2min time Limit)
20 Overhead Squats (40/30)
25 Ring Push Ups
20 Wall Balls
50 Situps
Run 1mile

AFS Fat Killers

Introduction:

Saturday 12 January saw the start of our first weight loss challenge.  I decided to call it Fat Killers as it sounds pretty cool and leads to the belief that we will kill the weight forever!

I have looked into many of the CrossFit recommended diets including the Paleo diet to see which I think is the one we will follow to start with.  I have settled for the Zone diet as I feel this is the easiest one for us to just take what we are eating and manage it a bit better.  Once we are managing our meals we can then worry about whats in them.

Our first session was pretty well attended.

Gill Gaffney
Janet Kent
Michelle Hogben
Mark Hogben
Jess Grant
Allie Moseley
Kala Bolton

Others that are going to take the challenge are:

Nick Mills
Joe Burnell

What we did:

1. We established what the zone diet is all about.  We discussed blocks and what makes up 1 block of Carbs/Fat/Protein and which foods equate to which blocks.
2. We established what type of zone diet we would follow i.e Large Male for myself, medium female for Kala.  This would dictate how many blocks per meal we were aiming for throughout the day. I am on a 19block target and Kala 11blocks.
3. We went through the food groups and a few examples of meals.  The biggest thing I noticed was portion size.  I'm pretty sure previously I was eating many 10blocks per meal ;).  I am worried about starving guys.  If you see a stick man that used to look like me in 12 weeks then my fears were right....
4. We weighed.  Well actually I sent the guys home and asked them to weigh in private.  Although I am keen for us all to lose weight and reach our targets that bit of information I feel is personal.  This puts no outside pressure on weight loss and means you are only having to be honest with yourself.
5. Gym time.  This is crucial.  I think that so long as we make fitness and performance our main aim  then the weight loss will come.  Setting fitness goals as well as weight goals will work the same as CrossFit.  When one gets a little plateaux you can kick the other one up a gear!!

Anyone wishing to follow the zone here is the link to the handout I gave everyone on Saturday - ZONE DIET

In 12 weeks I will be putting up a before and after pic of myself.  I'm pretty sure a couple of others have done the same.  Everyone will be following our CrossFit Programme at least 3 times a week.  My current weight is 110kg and I am aiming to get to around 100kg.  Fitness wise I am aiming to hit a 200kg squat and hit a 7:30 2km row.  

Post your weight goals, fitness targets below and lets get after it!!!!

Gareth

Tuesday 15 January

Warm Up:
JYD Warn Up
Burgenor Warm Up
Perform HH+MT Snatch with 42.5kg

Strength:
Pendlay Row
5-5-5-5-5 @50/60/70/80/90% 1rm
Rest 60secs between rounds

Wod:
15min AMRAP
3-6-9-12-15-18-21-24-27-30
Burpees
Pull Ups
Deadlift 60kg

Monday 14 January

Warm Up:
3 Rds
25m Bear Crawl
15 Bridge Ups
10 Pull Ups (Strict)

Strength:
3-3-3 Back Squat
@70/80/90%

Wod:
5rds
Run 200m
5 Weighted Box Jumps (15/10)
10 Jumping Lunge (Alternate Feet)
15 Ring Dips

Friday 11 January

Warm Up
100 Double Unders

3rds
10 xWeighted Step Ups (Use Bar or DB's to a 12inch Height)
10 x Walking Lunges

Strength:

5-5-5 Front Squats @
65/75/85 % 1rm

Wod:

Yannick

10 rounds

3x Snatch grip deadlift (55kg/35kg)
6x Power snatch
9x Overhead squat

Wednesday 9 January

WEDNESDAY 9 JANUARY

Warm Up
Row 1000m
3 Position Squat (Feet Shoulder Width/Sumo Width/Narrow Width - Toes straight/3o'clock/10o'clock in each position)
10 Strict/Negative Pull Ups
12 x Strict HSPU's

Strength
5-5-5-5-5
Bent Over Row

Wod:
"FR.E.A.K"

For time
(consists of first rounds of Fran, Eve, Annie and Kelly)

21xThrusters 40/30kg
21x pull ups
Run 800m
30x KB swings 24kg/16kg
30 Pull ups
50 Double unders
50 sit ups
Run 400m
30x Box jumps
30x wall balls 20lb/10lb

Tuesday 8 January

Warm Up
Tabata Row

Strength:
Work Upto 70% 1rm then:
OMEM 3 x Cleans @ 70%

Wod:

5rds
Run 400m
5 x Pwr Cleans (50/35)
10 x Front Squat
15 x Deadlift