Monday – 010614

Today is the official start of the New Years Challenge! (Go to our Homepage for all the details) You have until the end of the day to register($25) and get measured up(frontal pic, waist, hips, body fat%). Remember, it’s only for 4-weeks from Jan.6 – Jan.31! All you have to do is get onto a Zone/Paleo nutrition plan and start eating a balanced and healthy lifestyle. I have included some links at the bottom of the homepage details on the challenge that will give you some information on the Zone and the Paleo diets. It is up to you to find out more about what you have to eat and follow. Please post any questions to the FB page so anyone can help you answer them.
I’ve heard so much talk around the box that people are ‘thinking’ about it, ‘not sure’ about it, or ‘it’s too hard’ to not have the guilty pleasures like a candy bar or just plain old SUGAR!
Well, newsflash for all you doubters…nothing in life is easy! You’ve got to put in the time and effort to see positive results, whether they will come immediately or residually down the road. The bottom line is that YOU WILL NEVER KNOW UNLESS YOU TRY! And really, is 4 weeks a lot to ask?? As coaches, we not only are role models in teaching you fitness and encouraging you to train daily, but we also must lead by example nutritionally to lead the foundation of our food intake. So, ALL OVERDRIVE COACHES will be on this mission for this month of January to help and encourage those who may be having a hard time changing their lifestyles.
Good luck to all contestants and may you all find the positives in this challenge!

Coach M

**TODAY THE BOX WILL BE RUN IN AN OPEN GYM FORMAT. SO HOURS ARE 7 AM TO 12 PM, THEN 4 PM TO 8 PM. THIS IS SO EVERYONE CAN GET INTO THE BOX AND FINISH UP ALL THEIR TESTING, WHETHER IT IS FOR THE CHALLENGE OR FOR THE NEW YEARS SKILLS TESTS. SO, COME IN, WARM UP, PARTNER OR GROUP UP, AND THEN PERFORM ALL YOUR WODS**

OPTIONS :
A) New Years Challenge WOD(Only those that have officially registered can do this WOD)
5 rounds for time of:
10 Box Jumps(24″)
10 KB Swings(24/16)
10 Burpees
10 Sit-Ups
10 Wall Balls(20/14)

B) Part 2 of New Year Skills/Strength Tests
-1RM OHS
-1RM Deadlift

If you did not get a chance to do part 1 on Friday, you can do those today as well(go to Friday’s whiteboard to log in your scores for part 1):
-Max push-ups
-Max Strict Pull-Ups(parallel grip only)
-Max distance standing two-foot broad jump
-Tabata Squats(MUST use med ball for depth, no bouncing)
-1000 m row for time(rest 10 minutes after squats before doing this one)

Have a fun Monday and let the New Year officially begin!!