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Tuesday May 1, 2018, CrossFit Stapleton – Denver, CO

30
Apr

Tuesday May 1, 2018, CrossFit Stapleton – Denver, CO

MAY CHALLENGE BONUS CHALLENGE – WEEK #1 

WATER. DRINK IT! 

The Goal: Drink 1/2 of your body weight in ounces (up to 100oz – no more!) DAILY. 

Details: 

Daily (Monday – Friday) divide your body’s weight in pounds by half and drink that number in ounces of water daily. If 1/2 your body weight exceeds 100 pounds, your maximum requirement is 100 oz.

EX – A 150# person would consume 75oz of water daily

You do NOT need to track/or worry about hitting this requirement on Saturdays and Sundays during the challenge.

In order to receive your bonus ‘water point’ for the week you must comply to the standard Monday – Friday. You CANNOT make up for missed days on the weekend. 

WORD OF CAUTION – PLEASE DO NOT CONSUME 1/2 OF YOUR BODY WEIGHT IN OUNCES AT ONCE, YOU NEED TO SPREAD THIS OUT THROUGHOUT YOUR DAY, OTHERWISE YOU RUN THE RISK OF FALLING INTO HYPONATREMIA (too much water in the body at once). 

You may count the following as ‘water’:

WATER (all by itself) 

Coconut water

La Croix / Soda Water (not tonic!) 

NO NOs: 

Coffee/Tea

Juices

Sodas 

Water additives (Stevia/zero kcal/etc.)

Any else that is not water or listed in the ‘compliant’ category  

Helpful Tip – Get a LARGE water bottle with an ounce measure on the side (30+ Ounces Ex: Nalgene) and keep it by your side ALL Day. The measurements on the side will help you easily keep track of where you are at daily, and if the bottle is big enough you may only need to fill it up once or twice daily. Chip away at your water requirement in 3rds. 

IE: drink 1/3 of your requirement before you finish breakfast, the next 1/3 before your lunch, and the final 1/3 before your finish dinner and head to bed! 

GOOD LUCK!!!! HAPPY DRINKING! 

 

 

CROSSFIT CLASSES:

Performance-

A. Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 6 reps

*Sets 1-4 – 6 reps @ 75-82%
*Set 5 – Max Reps @ 80%

B. Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Meters of Walking Lunges
30 Double-Unders

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Fitness-

A. Every 3 minutes, for 15 minutes (5 sets) of:
5 x Back Squats

B. Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Meters of Walking Lunges
:30 Double-UnderAttempts

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Bumper’s ClubTBD

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