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Wednesday September 12th, 2012.

Overview and purpose of the Whole Life Challenge

Using accountability rather than enforcing rules
  • It is self-monitoring, empowering, community supported action
  • Encourages changing behavior rather than mandating perfect behavior
Making it a game rather than just rules to follow
  • Using a proven structure – the PR challenge
  • Making points matter – your performance affects your standing in the GAME
Giving you tools outside the gym that support the great ones you have inside the gym
  • Score your life, not just your WODs
Involving community in your process
  • Support and accountability
Track your daily effectiveness using the scoreboard
  • One of the ways you know you are improving in your training is by the metrics you track
  • WLC gives you similar metrics in your lifestyle performance

See what a difference a dedicated, practical practice makes in your body, your performance, and your life

ON SATURDAY, COME SUPPORT CFS GIRLS, find more info here:

 http://www.girlsgonerx.com/

 

Aerobic Power Intervals:

5 intervals for time:

  • 15 push ups (hand release)
  • 200 m row
  • 10 wall ball shots #14/ #12

*Rest 1:30 between sets

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Name 1 —– 2 —– 3 —– 4 —– 5 —– Rx?
Lisa P 2:51.   2:10.   2:07.   2:20.   2:20.    
Laura R. 1:55.   1:55.   2:00.   1:57.   2:03.   RX
Lisa V. 2:13.   1:59.   2:15.   2:23.   2:20.    
Sara B. 1:49.   1:55.   1:57.   2:03.   2:09.   RX
Steve K. 1:47.   1:46.   2:04.   2:15.   2:14.   RX
ED 2:19.(?)   2:01.   2:06.   2:07.   2:06.   RX-AD
Danielle 2:05.   2:01.   1:59.   1:55.   1:50.    
Rachel 2:05.   2:04.   2:24.   2:41.   2:30.    
Sue 1:48.   1:50.   1:55.   1:58.   2:08.    
John C. 1:45.   1:47.   1:46.   1:51.   1:55.    
Heather  1:45.   1:43.   1:42.   1:46.   1:51.   RX
Jeremy 1:45.   1:50.   1:52.   1:55.   1:59.   RX
Connie 1:57.   1:53.   1:54.   1:54.   1:54.    
Cindy 2:03.   1:51.   1:55.   2:00.   2:00.   RX-AD
Javier 1:41.   1:37.   1:49.   2:10.   2:08.   RX
Reno 1:43.   1:46.   1:48.   1:50.   1:46.    
Nancy 1:55.   2:03.   2:03.   2:07.   2:01.    
Ryan 1:40.   1:42.   1:45.   1:57.   2:03.    
Jolene 1:58.   1:56.   1:56.   2:04.   2:01.    
Connie M 2:45.   2:36.   2:30.   2:33.   2:30.    
Steve  1:58.   1:56.   2:13.   2:20.   2:13.   RX
Carrie 2:11.   2:14.   2:15.   2:20.   2:24.    
Andi 1:41.   1:38.   1:41.   1:44.   1:40.    
Kevin 1:43.   1:56.   2:30.   2:33.   2:18.    
Tara 1:30   1:24   1:27   1:35   1:36   run
Kim 1:27   1:20   1:17   1:18   1:22   run
Dimetry 1:36   1:37   1:41   1:41   1:47    
Shane 1:44   1:54   1:53.   2:03   2:02    
Cindy B. 2:00   1:55   2:02   2:00   2:01    
Sara C. 1:48   1:55   1:57   1:59   2:02   row mod
France 1:58.   2:11   2:12   2:20   2:26   row 10#
Jill 2:15   3:00   2:12   2:21   2:28    
Cherstin 2:05.   2:06   ?   2:20   2:35   ad 12#
Mike J. 1:32   1”35   1:40   1:40   1:42.    
JoDee 1:52   1:58   2:03.   2:05   2:05    
Josh N. 1:39   1:42   1:39   1:36   1:39    
Jim R. 1:38   1:31   1:39   1:40   1:44    
Jason D. 1:32   1:34   1:40   1:45   1:47    
Natalie V. 1:27   1:48   1:57   2:18   1:55.    
Emilio 1:23   1:23   1:19   1:18   1:23    
Joyce 2:06   2:00   2:03.   2:13   2:06.    
Sharon 1:44   1:44   1:52   1:57   1:57.    
Wade 1:19   1:19   1:19   1:17   1:22   run
May 1:38   1:30   1:33   1:36   1:35   run
Jeff H. 1:38   1:41   1:48   2:00   1:56    
Mark 1:34   1:37   1:41   1:42   1:46    
Tiger 1:40.   1:32   1:38.   2:36   2:12    
Jason B. 1:34   1:31   1:47.   1:50   1:38    
Jenn J. 1:47   1:47   1:49   2:00   2:02    
Jeff J. 1:50   1:47   2:00   2:08   2:02    
Pilar 1:45.   1:48   1:50.   2:00   2:00.   12#
Rachel B. 1:43.   1:44   1:47.   1:53   1:50    
                       

 

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