"Male Winners for the No Grain Challenge + Stats for Men"(3.27.2014)

*Winners of the No Grain Challenge for Male Section + Major Stats*

I want to personally thank everyone who participated in the first ever team No-Grain Challenge and congratulate all of you on your amazing effort and incredible results. Many of you experienced reaching new goals and new PRs. Many of you saw results that you liked and kept at it, not because it was a game, but because you started to feel better about yourself, your body and your performance. All of you got a chance to attack this challenge head on with the support of another peer at the gym who hopefully pushed you beyond your comfort zone and helped you fend off some of those hellish cravings. All of you showed up and worked hard day in and day out and it really shows. I couldn’t be more proud!

Here are some of the highlights:

Total male competitors: 18
Total overall weight loss from the males: 117.5 lbs (Steve J. lost 14 lbs, Tim G. lost 14 lbs)
Total overall inches on the waist lost for the males: 108 inches
Improvement on dead lifts male: average of 23 lbs more (Rob V. added 60lbs, Steve J. added 50 lbs)
2000 meter row for men- collective time improved overall by 4 minutes and 4 seconds
And now the moment you’ve all been waiting for…. drum roll please……. The Winners of the No Grain Challenge for the Men…
The Male Winning Team:
Walter Mirrione + Dave Clark
1. Walter, 14.5 lbs lost, 4.5 inches lost, 20 seconds decrease on 2000 meter row, and 35 lbs increase on deadlift.
2. Dave, lost 16 lbs, 4.5 inches on waist, 3 secs decrease on row, but also already had time of 7:10 on 2000 meter row, so already great score, and 5 lbs increase on deadlift
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I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Coaches Choice/Option
+
3-5 Minutes of the following:
12 Strokes on the Rowing Machine
10 Air Squats
8 Wall Angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Upper Body Pull + Posterior Chain/Upper Cond + Simple Lactate
A1. DB Walking Lunge @ 11×1, 10/reps each leg x 3 sets, rest 1 minute.
A2. Weighted Supinated Pull Ups @ 30×1, 3-4 reps x 3 sets, rest 1 minute between sets.
RX: Weighted Pull Ups
Intermediate: Regular Pull Ups, 4-6 reps
Beginner: Negative Pull Ups, 3-4 reps
A3. DB Powell Raises, 6-8 reps x 3 sets, rest 1 minute.
B. 2 Sets of the following: Hard Hard Hard Pace
Row 350 Meters @ Hard Pace
20 DB Thrusters @ Moderate weight
Rest 8-10 Minutes between sets
B. Fitness Phase
Maximum Aerobic Power Sessions: Moderate Pace
3 Rounds of the following @ Moderate Pace:
15 Kettlebell Swings
15 Burpees
15 Box Jumps
+
Rest 8 Minutes
+
3 Rounds of the following @ Moderate Pace:
Row 350 Meters
15 Burpees
30 DB Snatch(15 each side) @ 45 lbs or more for Men/ 25 lbs or more for Women
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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