You can get your registration for the Rugged Maniac now on Groupon for $30 off! Sign up sheet and info in on the bulletin board. Thanks Kara for the heads up!!
Last week the assignment was to do nothing more than track your calories to get in the habit of simply tracking and hopefully gaining some awareness of what and how much you currently eat. For the next Two Weeks start by:
1) Weighing yourself
2) Multiply bodyweight by 12. (ie. 180 x 12 = 2160)
This number will be your daily maintenance calories. Eat as close as possible to this amount for the next two weeks at which time we will weigh again. The number 12 is a rough average ‘activity’ multiplier that accounts for exercising about once a day with little other physical activity. If you workout more than that and/or have something like a physically intensive job you may need higher. Human nature will usually want to overcompensate so keep it at 12 for two weeks and then we will calibrate up(or down if you are focused on weight loss) as needed and add in another layer of precision…
1). Karen competed/completed the 2015 CF Games Regionals workouts this weekend. On to the Finals!!!!!
2). John entered the MuscleUp Club in an inspiring display of persistence.
3). Patrick set a new max in the Deadlift, 475, even in the midst of training for a marathon. That’s cross-fitness by definition.
4). Darcie, through dedicated TRACKING, has lost 30lbs.. (She has been using an app called LoseIt)
How to do 50 PERFECT Pushups – “Aim to perform 100 total perfect pushups over the course of each day.” (what a great idea)