CrossFit Mission Gorge's Whole 30 Challenge
Starts on Monday, September 10th and ends on Wednesday, October 10th, 2012. Anyone who wants to participate is welcome, all that is required is a $10 "buy in" that goes toward the top male and female "winner" of the challenge after the 30 days.
The "winners" are not determined by weight-loss or body measurements, but rather by a points system, where each participant reports their points on a weekly basis, and improvement in performance via a "baseline" WOD tested at the beginning and again at the end of the 30 days.
Coach Dawn and Coach Betsy will host an optional 1.5 hour Nutrition Seminar on September 6th from 5:30-7pm, but this is not required. Cost is $40 for the seminar, but again, you do not need to attend to participate. Other options during the challenge will include: a grocery store tour ($10), a CFMG Whole 30 Cooking Class (price tbd), online accountability/support/coach accessibility (free), and a Whole 30 "progress check" meeting at the halfway point (free).
During the week of the Challenge Kickoff, a baseline WOD will be programmed for you to perform and record results and compare to at the end of the challenge. We are very excited to take this journey with you and can't wait to see your progress!
In teams of two:
Buy in: 400m run
10 Power cleans (115#/85#)
Cash out: 400m run
Both partners will complete the runs together. You can not start the rounds until both partners have returned from the run. While one partner is working on the power cleans and burpees the other partner is completing rounds of 5 pull-ups and 15 air squats. Partners must alternate each round. Time is over once both partners have crossed the finish line.