12-WEEKS IN 2011?

Are you ready to make some real changes in the new year? Give me 12-WEEKS IN 2011 and I'll do my best to help you GET RESULTS. Last year Doug took me seriously and lost 42 POUNDS and 9 INCHES (see VIDEO & PHOTOS below). In addition to showing up for CrossFit classes 2-3 times per week and following The Paleo Diet, Doug took up running and never looked back. Earlier this year he finished the Alcatraz Triathlon.


Take the leap and jump on board the 12-WEEK FAT LOSS CHALLENGE - 2011. The entry fee of $100 includes the 1st and 2nd hydrostatic measurements. Participants are encouraged to attend CrossFit classes at least 2x/week and follow The Paleo Diet. Keeping a workout and nutrition log on our website is highly recommended, nutritional guidance and support will be provided via this forum. Prizes will be awarded to 1st place male and female finisher. The 1st measurements (Prelims) will be taken on Saturday afternoon (immediately following The Paleo Diet Seminar with Loren Cordain) or Sunday morning. The 2nd measurement (Finals) will be taken on Saturday or Sunday, April 2nd or 3rd. Hydrostatic body fat tests, will be done every 15 minutes - by appointment only. See the sign-up sheet at gym or RSVP .(JavaScript must be enabled to view this email address) if you want to make it happen. All participants must attend the 12-WEEK FAT LOSS CHALLENGE - kick-off seminar on Monday, January 10th @ 7:30 PM.

Workout of the Day
Pistols
10-10-10-10-10 (5 each leg)
Barbell Step-Ups
10-10-10-10-10 (5 each leg)
-break
As many rounds as possible in 20 minutes of:
5 1-Arm DB Thrusters Rt, 50/35#
5 1-Arm DB Thrusters Lt, 50/35#
7 Push-Ups
9 Box Jumps 24/20"