Back in mid-June, participants at CFIV began the Best Shape of Your Life Challenge. Those participating used an online form to log their progress. The daily check-in will added to their overall point total and led to a better chance of winning the challenge.
Daily accountability went a long way in shaping new and healthier eating habits. These habits became easier to fall back on once the challenge progressed.
Most Accountable went to Sean. He deserves an extra big shout out since early into the challenge he suffered a cracked humerus in a bike accident. Although he was clearly in pain he still held true to the challenge and stayed with the challenge. He did so well, especially considering his injury and his inability to train as often, that he also came in second in the Most Inches Lost category.
Most Inches Lost went to Ashley S. Concentrating on food quality allowed her to drop the most inches.
Another shout out goes to Mike J. for coming in a close second in the Most Accountable category as well.
Great work challengers! We trust that you will use your newfound habits as a framework to fall back on as you move ahead with your training,
Enter your 1 Rep Max below to calculate your 4 week cycle
|Set 1||Set 2||Set 3|
|Week 1||5 x 65%||5 x 75%||5+ x 85%|
|Week 2||3 x 70%||3 x 80%||3+ x 90%|
|Week 3||5 x 75%||3 x 85%||1+ x 95%|
|Week 4 (deload)||5 x 40%||5 x 50%||5 x 60%|
WOD – 8.6.2012
5/3/1 Deadlift – Week 3
5 reps, 75% 1RM
3 reps, 85% 1RM
1+ reps, 95% 1RM
Deadlift 1 X 5 for those with no 1-rep max
125 meter run
10 Power Cleans