11/18/13 WOD


This challenge turned out to be one of the best challenges to date. We started with 22 people and 19 people finished! We only kept track of inches and we lost a total of 121 inches. We raised $1,200 for the Cottam Family. We bonded and came together as a group, we learned a lot about ourselves, our relationship with food and how it can affect all the aspects of our lives. Thanks to all of those who participated you are the ones that made it great!! We will plan for another challenge after the holidays.

The winner of the challenge is Rachel Chase, she kept an impeccable food journal, lost 11 total inches and took a total of over 3:00 minutes off of her “wod” times. Here are a few of the things Rachel shared with me throughout the 8 week challenge:

This challenge has done so many things for me– the least of which has broken me of some key bad habits that kept my weight on. One of those bad habits was ‘tasting’ too much as I cooked for my family. I made cookies for my kids today and didn’t even think of tasting cookie dough. Wow! There wasn’t even a need for will power. I just didn’t think of it until afterwards and it dawned on me that I have broken some bad habits. It’s true what they say about the 30 days it takes to make or break a habit. My digestion is better, my energy level is noticeably better and add to all of that the way the inches have peeled right off, I’m sold on Paleo.

Tonight I have a black tie dinner in Salt Lake and I’ve bought myself an evening gown in a size 7. I haven’t seen that size since junior high. I weigh nearly the same as I did last year at this time but I’m 4 sizes smaller. It’s remarkable what diet and strength training can do. I’m now down 45 pounds from when my boy was born, but nearly 10 sizes. Whoa. Seeing that in writing is pretty cool. Thanks for everything, Rachel


A. 15 minutes to establish a 3RM Box Squat (box set at parallel)

B. 3 x 10 TnG Deadlifts- add per set, heavier then last week.

C. 75 sit-ups for time

D. 3 Rounds for time/reps of:

Run 400m

Pull-ups x max reps

*notes- score time for C and score total time + reps for D.


A. 15 minutes to establish a 3RM Hang Snatch (bottom of knee)

B1. 3 x 1+1 Halting Snatch Deadlift + Snatch Pull; rest 60 sec.

B2. 3 x 8 KB/DB Row (each arm); rest 60 sec.

C. For Time:


Wall Balls-30/20 (10’/9′)

KB Snatch- LI-53/35, LII-70/53

Run 310m

*notes- make sure you keep track of your maxes we have been doing the last couple weeks. Score total time for C, note the change of wall ball weight…yeeeha

Posted on: November 17, 2013admin

One thought on “11/18/13 WOD

  1. Very impressive all of you! It takes hard work and dedication to make serious changes in life. The end result makes it all worth it. Keep it up!

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