Workout of the Day
26 May 2017
3 rounds for time
12 Deadlifts @ bodyweight
21 Box jumps (20″/16″)
50 Hollow rocks
Compare to 07/26/16 and post time to comments.
The Nutrition Challenge: We Made It!
That’s a wrap folks, the 6-week KCF Spring Nutrition Challenge has officially come to a close. Anybody else with this song going through their head right now? (sorry, not sorry).
Congratulations on putting your health and fitness first for the last 6 weeks. You should be proud of yourself, even if you didn’t stick 100% to the plan or if you dropped off along the way. Chances are still good that you learned something about yourself, and that’s the biggest take home message here.
Now, it’s the first big party holiday weekend of the year. While we certainly encourage you to go out and hit up the Memorial Day BBQ’s, we do advise you to proceed with caution. If you have been really strict the last 6 weeks, a blowout eating extravaganza may result in a whole different kind of blowout … if you catch my drift.
We do have a couple of ideas on how you can enjoy yourself over the holidays while not completely undoing all the hard work you put in over the last 6 weeks:
1. Peruse the entire offering of dishes available at the party and plan out your plate before you start loading it up. I can’t count the number of times I have gotten halfway through a buffet line only to realize I had no more room on my plate.
2. Veggies First! Continue the theme that we have been focusing on the last 6 weeks. Commit to filling your plate at least 2/3 full with veggies. They pack the healthiest punch of micronutrients that we want to get out of our diet. So, start there to make your holiday eating as healthy as it can possibly be.
3. No seconds! The real undoing at a party is the going back for seconds, thirds and even fourths. That’s what causes the massive, gut busting guilt that goes along with holiday eating. Adhering to rule #1 will help you stick with rule #3. This way you can harbor less guilt about what you put on your plate.
Enjoy yourself, just not excessively.
We will be announcing the winner of the #KCFVeggiesFirst challenge very soon.Read more
25 May 20173 Rounds for total time 400m Run -Rest 2 minutes 30 Calorie Air Bike -Rest 2 minutes 20 Burpees -Rest 2 minutes Power Hour: 18 Minute alternating EMOM Minute 1: 60m Sled push (70#/45#) Minute 2: 5 Back squats AHAP Minute 3: 4 Tire flips Post times and loads to comments. Read more
18 May 2017For time 75 Double unders 15 Bar muscle-ups 5 Squat cleans (135#/95#) 75 Double unders 10 Bar muscle-ups 10 Squat cleans (135#/95#) 75 Double unders 5 Bar muscleups 15 Squat cleans (135#/95#) 75 Double unders Power Hour: "Miron" 5 Rounds for time 800m Run 23 Back squats, 3/4 x body weight 13 Deadlifts, 1 1/2 x bodyweight Post times to comments. Read more
17 May 2017In teams of 3 10k Row 200m Slam ball bear hug carry (50#/35#) 200m Farmers carry (70#/53#) 1 team member will begin on the rower while another partner begins the 200m slam ball bear hug carry. The final team member will rest. When the team member doing the slam ball carry returns they will rest, the person that was resting will begin rowing and the person who was rowing will do the 200m Farmers carry. Continue to rotate through until the team has completed the 10K row. Post time to comments. Read more