5 Rounds for time of:
25 Medicine ball cleans, 20#(14#)
10 Burpee pull-ups
Post times to comments and BTWB
And the winner is. . .
Our 6 week nutrition challenge came to an end a week ago and we are super excited to announce the winners. We had several categories up for grabs, so here they go:
-Most compliant individual x 6 weeks = Nicole Alt
-Most compliant team x 6 weeks = Brandon Gouker, Diona Gouker, and Meghan Fridley
The last two categories belong to the man in the pictures, Mr. Mike Lamoureux. Mike won Most Improved (physical measurements) and Most Improved (workout time). Here are Mike’s before and after numbers:
WOD from Monday:
450x15x20450x15x20400x15x20400x15x20400x15x20
Weight 172.1Waist 35Hips 39.5Chest 40.5
WOD from Monday:
450x15x20450x15x20400x15x20400x15x20400x15x20
Weight 162.8Waist 33.5Hips 37.75Chest 41.25
He lost almost 10 pounds and took 3 1/2 minutes of his workout time. I want to stress that 6 weeks is not a very long time. In 6 weeks some people were able to lose 3 pounds and 1 inch off their waist. Depending on where you start, these are considered healthy and safe numbers for this time frame. Because the goal of this challenge was not to starve ourselves for 6 weeks and lose 20 pounds. The goal was to build a foundation that can be continued beyond 6 weeks. To see how small steps are better than no steps. That small changes can be easy and taking control of what we eat does not have to be restrictive, no fun, and/ or make us hate our days throughout the challenge. The goal was to see that these small steps can be continued, leaving room for more change. But enough from me, Mike was kind enough to share his thoughts on this challenge, and honestly, it is some of the best advice I have read:
“I think my key to success here was three things: Food Prep, the Open, Being Willing to Fail.
Food Prep: I did a blueberry overnight oats (oats, 2% milk, blueberries, lemon zest) and food prep most weekdays. This allowed me to no brainer my way through staying on track. Sundays I plan, and the rest of the week I just neglect to skip the plan. I took all the difficulty out – I just had to coast to the weekend and not totally blow it around dinner time.
The Open: Having a goal and judges on that goal helped to push me away from slacking off in my workouts. I can get fixated on what I cannot do, I am *not* the best at Crossfit, it is what it is. So, instead I needed to focus on getting better and not on what I was bad at. Stop taking breaks, keep moving, don’t go all out in the first five minutes, try just a little bit more. I can do that. I did that.
Failure: The secret to finishing things is to not focus on being perfect. I read a book, can’t remember the name, but the focus was to stop trying to be perfect and instead be good enough. Perfection leads you to quitting when you fail in any way, which is counterproductive.
I set my goal at 5 days on diet, 2 days off. I measured daily regardless, as the data is the real important thing – how well are you doing, how bad. You can’t measure success without data. Overall, I honestly only missed my macro goals one day per week – but the idea was: I can fail without failing. I don’t have to be perfect to be moving forward. A beer with a salad is better than one with a pizza. Getting a 80% is better than skipping the test.
Anyway! Thanks for your help. I found this a good kick in the pants to get moving.
-Mike”
Mike, thank you for your hard work, your great words of advice, and good luck sticking with it.
