Over the last couple of days Marcus posted on the top 3 male and female Intrepids from this past month’s Whole 30 Challenge.  There were several components to this month’s challenge:  eating clean and posting your food logs online, performance during the baseline and finale workouts, and your before and after body compositions.  Although it might not seem like it, 30 days goes by pretty fast and although most saw improvements in the performance metrics I’d like to highlight a couple of Intrepids who saw huge improvements in their body composition.

Since joining Intrepid Randy has been inquiring about ways to improve his nutrition and seemed to be chomping at the bit for a nutrition challenge.  As you can see he didn’t disappoint posting some amazing results.  Not only did he improve his 315# deadlift by 53# and shave 2 seconds off of his run time, but he lost 20+ pounds in 30 days and look at the improvement in his body composition from his before and after photos!  Simply incredible that the pictures were separated by only 30 days.  Randy’s secret weapon, a lovely girlfriend who made Randy delicious breakfast quiches.  Sounds like a keeper my friend.  He mentioned that he plans on sticking with a paleo diet, so look for Randy to continue improving.  Awesome job Randy!

Kevin is a recent On-Ramp graduate and 12pm regular who has been going strong since he decided to jump head first into the Whole 30 Challenge while still going thru his On-Ramp sessions.  Kevin is our resident woodworker and has already constructed 2 of the finest boxes I’ve seen since Tom-Foolery’s box graced our presence.  Kevin had an understanding of the Paleo diet after reading Robb Wolf’s book The Paleo Solution, but says his diet before the Whole 30 could be classified as “anti-Marcus”.  During the Whole 30 Challenge Kevin knocked 9 seconds off of his run time and 30 pounds to his deadlift, all the while losing 19 pounds in the process and significantly improved his body composition.  If it weren’t for a self elimination due to some butter (I think sabotage on Jon’s part), Kevin would have been a close contender.  Excellent job this month Kevin, and keep up the great progress!

WOD 2.11.12

In Teams of 4…

1. 1 Rep Max Hang Power Clean-Using 2 bars the entire team has only 4 minutes to get to their heaviest hang power clean rep. Add all team members’ weight together for your team’s score.
2. 12 minutes of Pullups, Row for calories, and Burpees-Only 1 team member can be at a station at a time with the 4th teammate resting.  Accumulate as many reps of each movement as possible in 12 minutes rotating as often and frequently as necessary.  At the end of 12 minutes add the total number of reps performed at each station for your team’s score.
3. Run 400m-Starting together, each team will run 400m for time.  Once the team’s final finisher crosses the line the team’s score is recorded.

Overall score is Total Weight Lifted in 1+Total Reps in 2-Seconds it took to run 400m in 3