POINTS LEADERBOARD and Points Breakdown for You

This is what I meant by points you guys! So give me your total for last week in each category and I will add them for you or just tell me each category please so we can get a running total and keep each other accountable throughout the challenge 🙂 Remember this is the breakdown (and you have a tracker for this in your folders):

POINTS ARE BAD… You get +1 Point for not enough water in the day which is specified on your meal plan. You get +1 Point for not eating all of your bricks (which is extremely important throughout this). You get +2 Points for a Cheat Meal (Dessert, Alcohol, etc.). You get -1 Point for doing each challenge. You get -1 Point for attending Bollinger CrossFit (or other CF) classes 3 or more times a week.

Points Leaderboard

Athlete H2O (+1) Bricks (+1) Cheat (+2) 3x WODS (-1) Challenge

(-1)

Week 1 Total Week 2 Total Final Total
Andrea
Barbara
Britt
Cynthia X
Carlos
Danielle
Vieve 0 0 0 X -1
Jen +2 X
John
Kaitlyn
Karen +1 +3 0 X X +2
Kelly 0 0 +4 X X +2
Kisti
Laura 0 0 +6 X X +4
Lauren
Maria
Mark
Nav
Nicole
Roberta
Will XX
Akshaya
Ryan 0 0 +4 X XX +2
Lisa X
Kiser XX
Gina X
Angela
Lex
Mike +1 0 0 X X -1
Sarah 0 0 0 X XX -2
Jeanna XX
Rupa
Teresa
Te X
Erwin
Hannah X
Wendy
Lori
Cyndi
Carole

Challenge #2 Leaderboard

Max Effort Pull Ups in 1 Minute

No Band

  1. Will – 34 Pull Ups
  2. Hannah Richmond – 30 Pull Ups
  3. Genevieve Nicoletta – 28 Pull Ups
  4. Jeanna – 26 Pull Ups (you should redo this and beat Will 😉 )
  5. Ryan – 23 Pull Ups
  6. Lisa Richmond – 21 Pull Ups
  7. Te – 19 Pull Ups
  8. Cynthia Onate Tovar – 16 Pull Ups
  9. Sarah Hibler – 14 Pull Ups
  10. Kiser – 10 Pull Ups **The most she’s ever done 🙂

You guys have until Friday 7:00pm to complete this challenge to remove a point from your total score for cheating (alcohol, sugar, etc.) or not eating all of your bricks/drinking enough water. SO DO IT! This is for your practice and personal progress to track these kind of skills. Also I have a SCALED Banded division so everyone can do this one!

Challenge #1 Leaderboard/Winners & Challenge #2 Announced!

Mini Challenge #1 is DONE. (500m ME Row)

Leaderboard:

Women:

  1. Sarah Hibler – 1:46
  2. Alexis Gaviria – 1:54
  3. Gina Rubino – 1:55
  4. Jen Hardesty – 1:59
  5. Jeanna Aydelotte – 2:00
  6. Karen Keyser – 2:01
  7. Laura Pruitt – 2:03.4
  8. Cynthia Onate Tovar – 2:03.9
  9. Laura Kiser – 2:07
  10. Kelly Metcalf – 2:08
  11. Kisti Baldawa – 2:34

Men:

  1. Will Aydelotte – 1:30
  2. Ryan Scanlon – 1:38
  3. Mike Keyser – 1:43

SOME FAST TIMES YOU GUYS!! Proud of each and every one of you for completing this challenge. Remember the point system. Each Cheat is 2 points. When you don’t have enough water that is 1 point and when you don’t have all of your bricks in one day… that is also 1 point. To get rid of collected points, you can attend Bollinger CF Classes or other classes at other CrossFit gyms while you travel 3x a week to get 1 point taken off, or you can complete these mini challenges and automatically get a point taken off just for participating.

Our WINNERS for this challenge are Sarah Hibler and Will Aydellote. You guys can swing buy the gym and pick up your FitAid 4-Pack as well as a T-shirt or Tank (Will I have no idea if any of these will fit you haha so I can come up with an alternative for you).

CHALLENGE #2 ANNOUNCED

**Max Effort Pull Ups in 1 Minute**

There will be a SCALED (or banded) winner and an RX (no band) winner. These numbers are due by Friday at the end of the day 7:00 pm (last class).

This is a great opportunity for you to not only take a point off of your total but to get some awesome skill practice in and get the feeling of max effort pull ups. Many of you had goals for your pull ups and these challenges are surrounded around your goals to make you better. So have fun and get those numbers up! PR your max effort sets if you can. Just get as many pull ups as you can in 1 minute. If that means fast singles and you can do it RX without a band… do it! Don’t use a band just to get the highest number, there will be other challenges to win. Do this for yourself. If you have a non-banded pull up you should do this RX.

Again, Congrats to Will and Sarah, you guys rock! I will post another update and update the Athlete Acknowledgement Section today for you guys. I was away for the weekend but I am BACK IN ACTION now. 1 week down and you guys are killin it. Remember to keep track of your points. If you have your total for Week #1, text or email them to Kelsey or Shelby please. I will have prizes for the winners of this each week as well!

Christmas Abbott’s Recovery Shake and Meal Replacement Shake Recipes

The following are some smoothie/protein shake recipes you may want to try for a post workout recovery shake or an on-the-go meal replacer! ENJOY!

Share it or have your own ;)
Share it or have your own 😉

Christmas Abbott’s BadAss Body Diet Shake Recipes

Recovery Shakes: (These are for MAINTAINERS to have as a snack right after a workout)

These do not have fat in them so your body can utilize the nutrients immediately.

(1) The Basic Booty Recovery Shake (1 Brick Recovery)

½ scoop vanilla whey protein powder

1 cup almond milk

1/3 cup fresh or frozen berries

Blend until smooth.

*For 2 brick shake increase to 1 scoop protein, 2/3 cup berries

(2) The Tropical Green Smoothie (1 Brick Recovery)

½ scoop vanilla whey protein powder

1 cup almond milk

¼ frozen banana

1 handful fresh spinach

Blend until smooth.

*For 2 brick shake increase to 1 scoop protein, 1 ½ cups almond milk, ½ banana

(3) The Chocolate Smoothie (1 Brick Recovery)

½ scoop chocolate whey protein powder

1 cup almond milk

1/3 cup coconut water

Blend until smooth.

*For 2 brick shake increase to 1 scoop protein, 1 ½ cups almond milk, 2/3 cup coconut water

(4) The Candy Bar Smoothie (1 Brick Recovery)

½ scoop vanilla whey protein powder

1 cup almond milk

1 tablespoon unsweetened cocoa powder or cacao powder

1/3 cup coconut water

¼ teaspoon pure vanilla extract

Blend until smooth.

*For 2 brick shake increase to 1 scoop protein, 1 ½ tablespoons cocoa, 1 ½ cups almond milk, ½ cup coconut water

(5) The Strawberry Shortcake Smoothie (1 Brick Recovery)

½ scoop vanilla whey protein powder

1 cup almond milk

1/3 cup fresh or frozen strawberries

¼ teaspoon pure vanilla extract

Blend until smooth.

*For 2 brick shake increase to 1 scoop protein, 1 ½ cups almond milk, 2/3 cup berries

(6) The Pina Colada Smoothie (2 Brick Recovery)

1 scoop vanilla whey protein powder

1 cup almond milk

¼ cup frozen banana

¼ cup fresh or frozen pineapple chunks

2 teaspoons unsweetened coconut flakes (optional)

Blend until smooth. Garnish with coconut flakes if desired.

Meal Replacement Shakes: (These are for MODIFIERS & MAINTAINERS to replace any meal or snack) **REMEMBER NO DAIRY FOR MODIFIERS THOUGH

These are meals with balanced protein, carb, and fat. These can be consumed to replace any meal or snack. You can toss (and it is recommended) a handful of fresh spinach or kale into any of these smoothies. This is best when you are time crunched and need a fast convenient meal. They are all measured out for MAINTAINERS though so modify as needed. Adjust the fat if you are a Modifier and the quantities for your number of bricks desired. Also sub the dairy for almond milk or something else.

(1) The Super Strawberry Shake (1 Serving)

1 scoop strawberry whey protein powder

1 cup almond milk

2 cups frozen chopped strawberries

6 tablespoons half-and-half

Blend until smooth.

(2) The Chocolate Banana Dream (1 Serving)

1 scoop chocolate whey protein powder

1 cup almond milk

½ frozen banana, cut into small pieces

3 teaspoons almond butter

Blend until smooth.

(3) The Black Forest Smoothie (2 Servings)

1 scoop chocolate whey protein powder

1 cup whole milk

½ cup frozen cherries

3 teaspoons peanut butter

Blend until smooth.

(4) Island Time Shake (1 Serving)

1 scoop vanilla whey protein powder

1 cup almond milk

¾ cup fresh mango pieces

2 tablespoons shredded or flaked coconut, unsweetened

3 teaspoons almond butter

Blend until smooth.

(5) Cherry Berry Smoothie (3 Servings)

1 ½ scoops vanilla or strawberry whey protein powder

1 cup whole milk

½ cup frozen chopped strawberries

2 tablespoons shredded or flaked coconut, unsweetened

9 tablespoons half-and-half

Blend until smooth.

(6) The Blueberry Delight Smoothie (2 Servings)

½ scoop vanilla weigh protein powder

1 cup whole milk

½ cup frozen blueberries

3 teaspoons almond butter

Blend until smooth.

CHALLENGE #1!

Complete this challenge by Saturday 6/13!!

This is the first of many (about 2 or so a week) challenges throughout the 21 days! This is a great way to take points away and stay at 0 and also a fun way to compete with each other and earn prizes!

The first one is….

500 m Row for Time

The top guy and top girl will receive the first prize pack of the nutrition challenge. Submit your scores to Kelsey or Shelby and we will continue to update a leader board on the challenge. Sunday morning winners will be announced!! Anyone is welcome to do this challenge at our gym but only the people who are doing the 21 day challenge will be eligible for prizes! So who is going to set the first time to beat!?

Prizes

**A HUGE thank you to FitAid for providing us with t-shirts, tank tops, and FitAid 4-packs as prizes! President Aaron Hinde was nice enough to send us all of this swag as prizes for the challenges! There are plenty of colors and I also have books to give away as well and there will be other prizes along the way!

Day 1 is DONE!

Great job on Day 1 you guys, got some awesome feedback!

Folders are at the gym for you to pick up 🙂 remember to send me pictures of your progress/anything that has to do with the challenge! I will come out with the first incentive/mini challenge tonight!

Check the Athlete Acknowledgement section. I have updated it with info from the past two days! Check it regularly for updates 🙂

Thank you all for participating and making this a fun 21 day challenge for the Bollinger community!

Kelsey

Sneak Peak at your FOOD

Here is just an idea of what you will be eating! Karen said she was headed tomorrow to stock up at Costco for she and Mike so I sent this same list over to her. We are still waiting for many people’s packets so we really can’t get the exact diet plans to you yet. However, we will send it over tomorrow to those who have returned their packet filled out.

Grocery List

Protein
Fish: salmon, catfish, flounder/sole, mahimahi, sardines, swordfish, tuna steak, canned tuna in water
Chicken: breast, ground
Turkey: ground, breast
Pork: whole, ground
Eggs
Egg Whites
Whey Protein Powder
Lamb
Veal
Ham
Duck
Shellfish: crab meat, scallops, shrimp
Carbs
Spinach
Kale
Broccoli
Peppers
Eggplant
Mushrooms
Spaghetti Squash
Bok Choy
Celery
Brussel Sprouts
Leeks
Asparagus
Lettuce
Cabbage
Artichoke
Cauliflower
Green Beans
Yellow Beans
Summer Squash
Zucchini
Onions
Tomatoes
Radishes
Tomato Sauce
Salsa
Cucumbers
Apples
Bananas
Oranges
Grapes
Berries: strawberries, blueberries, blackberries, raspberries
Canteloupe
Watermelon
Pineapple
Raisins
Dates
Figs
Cranberries
Cherries
Kiwi
Lime
Lemon
Grapefruit
Nectarine
Peach
Plum
Apricot
Tangerine
Pear
Fats
Nuts/Seeds: almonds, peanuts, macadamia nuts, sunflower seeds, cashews
Nut Butter/Seed Butter: peanut butter, almond butter, cashew butter
Avocados
Bacon

Are You Ready for Your Personalized Diet Plan??

Tomorrow I will respond to those of you who have either left your filled out packet at the gym or have emailed it to me. I will offer feedback based on the results of the survey and I will respond to your questionnaire. Shelby and I reviewed the packets we have received today. Please, if you haven’t gotten them to us, try to respond with them tomorrow at some point!

We have received cash/checks from Mike & Karen Keyser, as well as Roberta. There is an envelope at the front desk and I will check your name off 🙂

I will also send an email, as well as a post here, to inform you guys about what the diet actually is and what “bricks” are. As soon as we have your packet, we can tell you how many bricks you will be eating daily!

Here is an updated list of those joining in on the program! (An amazing turn out, this is going to be fun!)

  1. Karen Keyser
  2. Roberta Pokigo
  3. Laura Pruitt
  4. Cynthia Onate Tovar
  5. Teresa Schumann
  6. Danielle Edwards
  7. Jeanna Aydelotte
  8. Nicole Crowe
  9. Sarah Hibler
  10. Jen Hardesty
  11. Laura Kiser
  12. Wendy Ko (email me, your emails are bouncing back)
  13. Te David
  14. Lori Bates
  15. Saru Mehta
  16. Debi Dabasinskas
  17. Lauren Lagano
  18. Will Aydelotte
  19. Alexis Gaviria
  20. Barbara Scanlon
  21. Ryan Scanlon
  22. Mike Keyser
  23. Genevieve Nicoletta
  24. Cindy Chase
  25. Gina Rubino
  26. Brittany Lundberg
  27. Kelly Metcalf
  28. Carlos Rocha

Heather Tilton, Kelly O’Hair, and Shelby have all already begun this dieting plan. In 1 week Shelby lost several lbs., is already back down to a weight she wanted to reach, and lost 1/2″ off of her waist line. She is also feeling more energy and very positive about the nutrition/lifestyle change! It is convenient and simple 🙂

Can’t wait to get started MONDAY!

WEEK #2 DOWN… Points Update and Challenge INFO! Please Read

Points Leader Board

These are running totals at the end of each week FYI.

*I have also given +1 points to those of you who WON a challenge (Will, Sarah, Hannah, Jen so far).

Challenge #2 is CLOSED: Winners are Hannah Richmond for RX with 30 Pull ups and Jen Hardesty for Scaled with 18! Congrats ladies!

Challenge #3 is: “Fran”

RX’d = 21-15-9 Thrusters/Pull Ups for Time

(65#F/95#M and no band)

Scaled = 21-15-9 Thrusters/Pull Ups for Time

(35#F/65#M and a band can be used)

If you do Challenge #3 (FRAN) I will give you +2 for doing it instead of +1.

Athlete H2O (+1) Bricks (+1) Cheat (+2) 3x WODS (-1) Challenge

(-1)

Week 1 Total Week 2 Total Final Total
Andrea
Barbara
Britt
Cynthia X
Carlos
Danielle
Vieve 0 0 0 X -1
Jen +2 XX*
John
Kaitlyn
Karen +1 +3 +2 XX X +2 +3
Kelly 0 0 +4 X X +2
Kisti
Laura 0 0 +10 XX X +4 +7
Lauren
Maria
Mark
Nav
Nicole
Roberta
Will X*X*
Akshaya
Ryan 0 0 +4 X XX +2
Lisa X
Kiser XX
Gina X
Angela
Lex
Mike +1 0 0 X X -1
Sarah 0 0 0 X X*X -3
Jeanna XX
Rupa
Teresa
Te X
Erwin
Hannah X*
Wendy
Lori
Cyndi
Carole