Category Archives: Featured

Oly Class:  This Saturday (and next Saturday) the oly class is being moved to Thursday night because Ashley is competing in Nationals.  So if you normally attend Saturdays class, make sure you come Thursday @ 7pm.

Food meet-up:  Nicole is hosting a food meet up Sunday the 4th @ 2pm.  2221 Grant Ave. Unit C.  Devika will be there to talk about Brian’s bowls and how adding these easy meals into your plan might be just the thing to help you be successful and avoid those slip ups. Please also comment on what things you’d like to cover.  What can we help you dial in.  We want all of you to be successful so help guide this meeting.

STRONGMAN: David has drill weekend this weekend so no strongman. You will just need to do atlas stones next week.

Nicole is hosting a meeting Sunday the 4th @ 2pm.

2221 Grant Ave. Unit C

Devika (and Brian I think) from Brian’s Bowls will be there to talk about the Paleo food service the provide and Samples will be available.  Many of you have eaten them before (I had 1 today!) and know how tasty and easy they are.  For many of you this may be the missing link to your success.

RSVP!

MB is working with LuLu.  No yoga today

Christine has been kind enough to volunteer her home for our first meeting to help make sure people get their food dialed in.  WE NEED A HEAD COUNT SO RSVP HERE — AND AT THE BOX.  The event will be THIS Sunday 1-29-12 at 5pm.  The address is 1314 19th st Manhattan Beach, (90266)

We will cover simple adjusting of Calories/Carbs/Fat/Protein

Food logging with internet sites and phone apps

— The rest of this challenge will give us time to “dial” things in so we want to do these meetings every other week (or so depending upon interest), and that will give us the opportunity to learn from each other about what is/isn’t working and how to adjust.

ASK QUESTIONS about specific things so we can plan and cover as much as possible.

Thanks.

Before photos are due by the end of the month. I know there are a few of you left who still need theirs taken. Below you will find instructions on how to do so yourself. You can either take the photos on your own, or have Will or Katy take them at the gym.

The “before” photo set consists of three photos, illustrated below. Each photo requires a solid white backdrop (wall, sheet or curtain). Your entire person needs to be within the frame of the photo (head to toe), and must fill the entire frame (no shots from 1,000 feet away). The photos must be taken at a minimum resolution of 2100 pixels tall by 1500 pixels wide in portrait orientation (long side up).

The dress code for the photos is as follows: Men: board shorts/gym shorts, no shirt. Ladies: sports bra and biker/yoga/compression shorts.

Please send your photos directly to Will, following the naming convention: <last_name>_<first_name>_before_<photo_number>.jpg (e.g. smith_joe_before_1.jpg).

The second, and last round of photos will be this Sunday (1.15.2012) from 10:30 AM to 11:30 AM (1-hour window). Same routine as last time: 3-photos, front, back and left-side facing the camera.

Dress code: men: board shorts, ladies: sports bra and biker shorts/compression shorts. Private changing room and photo area will be available. Please respond to this post if you will attend.

Mark Levy took me to task this morning in an email, and rightfully so.  I programmed USAW total on the same day as the Oly class and that is just plain dumb.  I concede this point.  Usually I have some rationale for why I would program things but in this case I just plain forgot that Ashley needed to move the Olympic lifting class to Monday nights (specially cause last week she did Thursday) and with all the hustle and bustle of Shurgot doing Photos yesterday (thanks again for that Mark, you’re a rockstar and I totally owe you for all you do) I just boneheaded.

My original line of thought was that I wanted to hit these lifts on Monday so you could hit them after a rest day and be a little more fresh to perform.  If you take the Olympic lifting class on Monday night and want to hit something else (you plan on doing both) that would be fine.  Just make sure you talk to either Katy or myself and organize it.  If you are only doing 1 or the other then do the Oly class and we will make-up these lifts for the challenge.  I still want them on a day after rest if we can manage that so you are a little more “fresh” for the lifts.  Sorry for any inconvenience this causes guys.  My mistake.

We are really lucky to have people at our gym who “Get it”.  We are all better for that, myself included.  Levy, right on brother!

Shurg-Knight will be at the box Sunday morning 10am-noon taking before pictures for people participating in MOAC.  He is kind enough to do it again at the end of the month but I would do it Sunday if I were you…while you still have some holiday lbs.

Ok…Cherie asked a question about figuring out how many calories she should be taking in and a % for fat, carbs, and protein.  I am posting a VIDEO to answer because it is easier.  I can answer some questions this way if it works out for you guys.  I like the idea of “ask the coach”  it doesn’t have to be about the challenge, but that is a great way to start because I am sure a lot of people have these questions.  So watch the video and I will also add a link below to previous posts that provide excel spread sheets on Zone blocking and how many blocks are in some major foods.  A good tool to have for this challenge.  I add the disclaimer that standard zone blocks that you will be given in this spread sheet is scary low.  Read Tuesday’s post about starvation diets if you have doubts that it might not be the best play.

Post with Zone info