"Partner No Grain Challenge Starts February 3rd + Paleo Potluck on February 1st"(1.23.2014)

No Grain Challenge starts Monday, February 3rd + Paleo Potluck on Saturday, February 1st @ 7 pm!

This year we are changing things up a bit to hopefully get more people involved by having two-person teams compete. This will give you a great support person and someone to push you along through the month! We’ve seen great results in the past and we hope this is the best challenge yet.

 Here’s the breakdown:

  • Teams of two will submit $20 each to participate ($40 per team).
  • Teams must be male/male or female/female
  • Heather and Corrin will take measurements, weights and “before” and “after” pictures for the women
  • Kevin and Andrew will take measurements, weights and “before” and “after” pictures for the men
  • Each participant will take part in a testing workout before and after the challenge
  • The challenge is meant to improve your performance and drop body fat in the process. The testing working will be done first week after photos and measurements. And then repeated once the challenge is done.
  • At the end of the challenge, the winning male and female teams will split the pot.

Please start to think about who you want to partner up with! Teams must be submitted to Kevin by February 1st.


Here’s what No Grain is:

NO grains, corn, oats, rice, rye or wheat.

We should be focused on eating vegetables lean meats, fish, fruits, nuts, berries.

And avoid eating refined sugars.


Workouts Tested:

1. Strength/CP Based: 5 Rep Max Reset Deadlift: 35 Second Time Limit

2. Aerobic Simple Based: 2000 Meter Time Trial: 10 Minute Time Limit

3. Lactate Based: For Time: 35 Swings/30 Burpees/25 Airdyne Calories: 6 Minute Time Limit


I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep Warm-Up
TGU – x 2/side
ghd sit ups
goblet squats
kipping ring dip
Lifestyle + Fitness Phase Prep Warm-Up
3 minutes of z1 wrok
3-5 minutes of mobility work
*upper back, ankles, hips
3-5 minutes of workout prep
DL x 3-5
trap 3 raise
double unders
TGU x 1/side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
5 Minutes of the following:
15 Airdyne Calories
7 Russian Kettlebell Swings
5 Step Down Box Jumps
Rest 3 Minutes
5 Minutes of the following:
Row 150 Meters
10 Walking Lunges(5/each side)
5 Plank Walk Outs
Rest 3 Minutes
5 Minutes of the following:
15 Airdyne Calories
8 Burpees
10 Box Step Ups
Rest 3 Minutes
5 Minutes of the following:
Row 200 Meters
20 second plank hold
B. Fitness Phase
Aerobic Power Tester/Opens CrossFit Tester
18 Minute AMRAP of the following:
5 Hang Power Cleans @ 115/75, 95/65, 75/53
10 No Jump Burpees
15 Step Down Box Jumps
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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