Thursday, September 13, 2012

WLC Preliminary Workout

If you're playing in the Whole Life Challenge,
check out the update at the bottom of this post!

I am blown away by the awesome readers responses from my last post! I have readers from all over the world, literally! From the Seattle, WA to Fort Lauderdale, FL and all the way to Australia, New Zealand and Nottinghamshire, England! My blog has gone global, booya!

I want to thank you all for your awesome words of encouragement that I receive daily through comments and emails. You tell me that I inspire you, but really, you guys inspire me!

To thank you for your awesomeness, I am doing my first OFFICIAL giveaway next week! If you're participating in the WLC, it will be something you'll be able to EAT! And maybe something you'll be able to sport the next time you're working out.

Yesterday's workout(s) were awesome sauce. 

At 5 rounds, my time was 11:38. At 7 rounds, my time was 16:53. 

It left me a little ate up.

After some interning, I did some Assistant Coaching of the Noon class. 

And maybe played around a little myself. :)

3 different 10 minute EMOM's:

HSPU, heavy thrusters, and muscle ups. 

I treated myself to lunch/dinner at Whole Foods. 

Hugh Jass salad filled with kale, spinach, tomatoes, cabbage, pineapple, pork, edamame, chicken, and even some tofu. I have to get all of these naughty foods in before the WLC.

I decided to get really turdy and eat some cake, too.

I ate the frosting. I've never been a fan of cake, but luuuurve me some frosting. 

I tried Kombucha for the first time, too. At almost $4 a bottle, I know why I've never tried it before. But this was yummy. Thanks for all the recommendations on other sweet flavors!


If you are participating in the Whole Life Challenge and are PAID, please email me. I'm trying to compile a final list of players. Some of you guys registered under our Affiliate name, which we don't want you doing, you're part of MY friends & family - you are not a gym member at CFM. We have special prizes in place for all of our distance players - which is why it's important we get you all squared away! 

The WLC kicks off SATURDAY! We are having a Non-Paleo Potluck Friday night at the box, I'm bringing a big, gooey, chocolate brownie pie. Are you indulging at all before the Challenge begins?

Saturday, we are doing the Preliminary workout. Have you logged in to the WEBSITE and checked out the video? Do you have any questions? Will you be able to complete it? If you don't have a kettlebell, remember, you can swing a dumb bell (35 pounds is prescribed, but if you need to scale, that's alright. Just use the same weight at the Finals event, too). We want to measure athletic gains made throughout the Challenge and see how much more badass you've become. 

I will need you to email me your score, so that I can input it on the Admin side. I'm really excited to see how ya'll do! 

As well as the workout, you'll need to be taking measurements. Your body will be measured with a measuring tape at the following locations. There is an area to enter these numbers on your WLC Profile Page. I also suggest taking a before photo! 

Measurements are as follow:

    • 1 & 2 - peak of your unflexed biceps (each arm) (measure from shoulder to elbow, and measure the distance directly in the middle.)
    • 3 - Waist at the belly button
    • 4 - Hips at the peak of your buttocks (pretty much right at the roundest part)
    • 5 & 6 - Thigh (each leg - 6" above the top of your knee cap).

You can use a string, and measure the string against a ruler if you don't have body tape measure. Fabric stores and Walmart sell them for a dollar or two though. 

While the NUMBER on the scale doesn't mean jack shizz to me, we have a pretty sweet scale at home that can perform complex algorithms and understands quantum physics. For the purpose of measuring BODY COMPOSITION, I will be using my scale daily. My scale tells me what my body fat percentage is, and this is the number I'll be tracking. I don't expect it to be that accurate, but I do expect my scale to be consistent, and this is the number I want to see dropping. I'll also be taking daily photos.

My Goals over the Challenge (like everyone and their mom):

  1. To lose Body Fat
  2. Gain Muscle
I realize it's almost impossible to do both simultaneously, but we'll see what happens. 

Kick some bad habits:
Eating dairy (I'm pretty lactose intolerant, so it's silly that I continue to eat Greek Yogurt)
Ending my love affair with sugar and sugar-free things, especially sugar-free syrup. 
Eating nut butter straight from the jar. Really, Courtney, really? What are we, 5 years old?

What would your last meal on Earth be?
Mine just might be gelato. Some ridiculously dark chocolate flavor of gelato with nuts. 


  1. Bahahaha! My last meal on earth would be a BUFFET!!
    Filet (medium rare), Twice baked potato with loads of cheese, Fried Okra (at least a pound!), Ice Cream (by the gallon please), Pie (apple or cherry), and an entire pan of Rice Krispie Treats!!!! What am I forgetting???! :)
    Jamie in Arkansas

  2. My last meal on earth would be cooked by my Grammy Doll. She is first gen Italian- American and she is a wizard in the kitchen! First course would be Grammy Doll soup (it's like chicken noodle but better). Second course would be a big a** plate of her spaghetti with homemade sauce. Nobody makes pasta sauce like my Grammy Doll! LOL And then I'd finish it out with some cannolis from the Italian section at Inner Harbor, MD. I like carbs :)

  3. My last meal would be potatoes in all their glory. Baked, twice baked, loaded, scalloped, cheesy, au gratin, french fried, mashed, hashed, you name it. One huge potato buffet!

  4. What scale do you use? I'm in the market for one that measures body composition fairly accurately.


    My last meal would be some bangin' pizza. Followed by chocolate ice cream with chocolate sprinkles. Then I could die happy.

    1. I believe we got ours at Target, it was about $80. The brand is Homedics.

  5. Last with loads of cheese, red wine, followed with some iced, gooey brownies :) I may have to eat this Friday before the challenge ;)

  6. Way to rock out the WOD! and holy smokes that cake looks good...

  7. Which email would you like us to email you at? I'm paid up and can't wait to start! I should be able to complete the preliminary workout....I need to watch that video again...

    Last meal? Oh, gosh....idk....I can't choose. How lame am I?!

  8. I think my last meal would be black beans with fresh made tortillas and eggs and queso fresco and of course peanut butter and chocolate together.

  9. You always accomplish some kickass workout!!! I wish you the best of luck with the WLC, a couple months ago I did the Paleo 30-day challenge, defiantly a challenge, but it has taught me to treat my body with care and eat right :)......I like being 5 haha :)

  10. I'm excited to follow along with your updates of the WLC! My last meal on earth would be homemade mac n cheese, really cheesy. That's all :)

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  12. Courtney, I signed up under you on WLC but lost your email...