1) Benchmarks
2) Diet
3) Gym Attendance
4) Peer Vote
On Jan 16th I did my first benchmark.
I selected Fran:
21 thrusters (I modified and used 55 lbs)
21 pullups
15 thurster 55 lbs
15 pullups
9 thrusters 55 lbs
9 pullup
If you dont know what a thruster is have a look:
http://www.youtube.com/watch?v=IVBgKB4Gnsw
On Jan 17th I did my second benchmark:
I selected Grace:
30 clean and jerks (I modified and used 55 lbs)
Here is a great video of Big Mike doing Grace in 89 seconds, super fast: http://www.youtube.com/watch?v=ydeCu7W1VRc
"Fran" to Crossfitters around the world is know as one of the most brutal workout. Under 4 minutes is phenomenal under 8 is damn good. On Jan 16 I did "Fran" in 18:17. Ok so not a great time but remember I had not lifted in months and more importantly I was still working on my kipping pull ups. For this benchmark I did one pain staking pull up at a time.
"Grace" is about speed and form. My form is not great and the weight (55 lbs) was not to heavy, my time was 4:37.
I would be tested on both of these workout again after 10 weeks to measure my level of improvement on speed, weight and all out horse power out put.
The Diet: The BBC was a Paleo/Primal diet with basically means:
No Sugar
No Dairy
No Grains
We kept food logs and had to turn them in weekly for points.
If you turned it in on time you got 5 point.
If you did not cheat at all you gained an extra point.
Every cheat counted as a dock % of a point.
Gym Attendance:
4x a week = 5 points
3x a week = 4 points
2x a week = 3 points
1x a week = 2 points
The last component is a peer vote on "Most Improved" to be voted on at the very end.
That is the Bangin Body Challenge in a nut shell. The past 11 weeks had changed my life forever! I dont want to get to ahead of myself so that is it for this post. More BBC news to come!
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