FTW: Netty!!

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Paleo Challenge Winner – Netty!!!

Back in early February we started one of our regularly held Paleo Challenges. The challenge was 6 weeks of healthy eating, of course complimented with regular CrossFit workouts. The challenge ended right before the Open did, and now that the dust has settled, we’re happy to announce our winner: Netty!

Check out her before and after numbers:

  • Weight: 197 —> 187
  • Body Fat %: 32.1 —> 28
  • Waist: 42″ —> 38″
  • Neck: 13.5″ —> 13″
  • Thigh: 28″ —> 25″
  • Hip: 46″ —> 44″
  • Arm: 13″ —> 12″

Netty lost 10 pounds, but way more important than that – 4 inches off her waist and dropped her body fat percentage by 4%. That’s a HUGE improvement. Nice work Netty!!! It’s no surprise to hear her say that this is just the start for her and that she’s been keeping up with the Paleo diet these last few weeks and has no plans on stopping any time soon. Check out her before and after pics…

Workout of the Day 4/11/2017 – Tuesday

CrossFit

A. Maintenance
Deadlift 3-3-3-3-3

Weight should be at 80% or more.

B. Maintenance (for quality)
Hip & Back Extensions on GHD 3 x 15
Sit-Ups 3 x 30

Rx+ = weighted. Rest as needed.

C. Met-Con
AMRAP 10:
5 Power Snatches (115#/75#)
10 Power Cleans
15 Deadlifts
5 Burpee Box Jump Overs (24″/20″)

CrossFit Lite

A. Met-Con
5 Minute Stations:
1K Row
75 Wall Balls
75 KB Swings
75 Slam Balls
150 Double Unders
800m Run

Score time for each station. Score reps if not completed. Rest is remaining portion of 5 minutes (if any)

CrossFit 101

Skill.
EMOM 16:
0: 8 Push-Ups
1: 12 Jumping Pull-Ups

Met-Con.
AMRAP 7:
10 Box Jumps
10 Sit-Ups
10 KB Swings