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Tuesday, November 28, 2017

MTKO

Tonight’s essay is courtesy of my lovely wife Betsy. Betsy has been in almost every challenge whether she wanted to or not and usually it was more so the not. I must admit I just signed her up and kind of forced the issue and with most people when you force something things usually don’t end well. It’s only when people make their own minds up that goals get accomplished. Well the goal was accomplished she crushed the challenge as I knew she could. I’m proud of you Betsy❤️

It’s been a while since I’ve written an essay. . .so here goes nothing.  I’ve signed up for several 21 day challenges in the past, but never completed one.  I’d either fall off on logging meals, or miss too many days of working out.  This round, the stars aligned and now I have to write an essay to try to take home the money. I thought I’d share what helped me succeed in hopes it inspires one of you to give it a go next time around. 

 First, our family instituted ‘No Eat Out October’ at the same time as the challenge which made meal prep easy as eating out wasn’t an option.  When cooking at home, I find it easy to eat clean.  I was able to prep my food for the whole day each day which helped me feel prepared to avoid temptations at work.  It was amazing how many unhealthy items are available in the office; it would have been interesting to log each treat I passed on to understand how much I would have eaten.
Next, I varied my workouts: challenges require working out 17 of 21 days which leaves little time for recovery.  This time around I worked out 19 of the 21 days, but was sure to incorporate yoga.  This helped hit the numbers but more importantly allowed me to work out 19 days and not feel like I’d been hit by a truck.  
Lastly, doing this with a group of people was a huge help for motivation.  I didn’t pre-plan working out with anyone, but being at the gym more lead to more interaction and opportunities to share our experience and offer support.  There were other competitors who meal prepped together which I think would be fun too. 
 The last thing to share is what I learned from this challenge.  Eating clean and working out are a choice. When you have a busy life, you may need to plan ahead a little more, but it can be done. It’s amazing how much progress you can make in 21 days; I’m looking forward to the next challenge!
Betsy
 
 
Are you calling my office candy basket an unhealthy temptation?? 😉 Awesome Job Betsy!!!
Erin Buntin 1:17AM on Nov 28, 2017
Ha, perhaps that and the copy room daily donuts/bagels/bars/etc.
Betsy Soletski 2:45AM on Nov 28, 2017
Way to go betsy ! Great reminders-we have a choice! Next challenge food planning sessions!!
Lisa Macco 2:50AM on Nov 28, 2017
Great work Bets!!!
Kate Mantz 3:52AM on Nov 28, 2017
Congrats Betsy & from yesterday, Kate! Also, Grant, would you happen to have been listening to some circa 2014 pop music when ya named the WOD?
Brett Kohout 4:03AM on Nov 28, 2017
Awesome job Betsy❤️❤️❤️
Angela Cervantes 4:55AM on Nov 28, 2017
💣💥👊 Betsy!!
Theresa Rosenquist 12:53PM on Nov 28, 2017
1.) Every 2 minutes for 12 minutes 2 Back Squat @ approx 85% 
2.) MTKO
10 rounds or 12 minutes whichever comes first
25 Double Unders
10/7 cal Assault Bike
*3.) 21-15-9
Dumbbell Clusters 50/30lb
Ring Dips
Note: dbs must touch ground every rep
*4.) 10 minute EMOM
Odd-15 GHD Sit-ups 
Even- 15 Kettle Bell Swings 2/1.5 pood 
Note: if unable to complete reps scale both down to 12 reps
*5.) With a partner
Row 5000m for time, switch every 250m

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Alyssa DeNoble
9+20 du’s 185bs
Ghd/kB(Russian) Emom with T 🙂
20
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Andy Glawe
5+6du
245# squat
14
0
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Angel Anderson
2 cals shy of finishing
🐧 taps 130# BS easy peasy
7
0
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Angela Cervantes
6 rounds plus 2 calories 105# BS
16
0
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Antonia Shanle
11:06
215 squats
6
0
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Betsy Soletski
7 + 1 cal. 150# BS
Small outburst at the bike...but I called air assault customer service and the bike was at fault! Further investigation will be done.
2
0
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Bill Binsfeld
8
315 BS
14
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Brandi Binsfeld
7 rounds
150# BS
16
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Brandon Meehan
✅
335 bs
20
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Brett Kohout
7 + 15 Dubs
BS 240#
11
0
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Bruce Hoffort
8 rds (rower)
Horrific DU's. 225# BS
20
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Bryn Odberg
9+25 DUs
150# BS
10
0
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Cal Shanle
7 rounds +12 dus
275# bs. Averaged 10-15 dus every 30 seconds
14
0
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Cassie Christianson
175# BS
not sure rds..
15
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Chris Ness
315 no idea but lots of whip marks
13
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Danielle Sherman
11:44 - yikes DU struggle
215 BS. EMOM. Swung on the rings for a while.
7
0
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Eric Hansen
9 + 5 DUs +/- one round
BS 175-195#
19
0
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Erin Buntin
11:40
215# BS
21
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Grace Adler
7+5/10cal
7 cal on assault or 10 on Schwinn. BS 135#(1) 155# (5)
13
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Grant Soletski
8+1 dubb
Squat 235. Ft McCoy injuries slowly healing up
0
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Greg Goffard
11:49 (rower)
265# BS
13
0
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Hannah Fameree
Done. (DU attempts for 30 seconds each round)
BS @ 125#
20
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james macco
8 + 2 cals. did Penguin hops on round 3 only. Before and after that, the rope and I got our shit together for the remaining rounds.
245# BS for 5 rounds. (dropped on round 6)
15
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Jason Nobles
8+ 13DU with rower (15 cal)
BS 305
14
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Jennie Campshure
6 + 1DU
115#
4
0
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Jennifer McFall
8 rounds +10/25 penguin, 180lb back squat
14
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Kelsey Waack
145# BS
10rds - 7 cal row & 20sec handstand holds
15
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Krystal Lowney
Sunday’s row/thruster wod
At home 13:23 Rx
12
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Laura VanderKelen
11:32
175# squats; emom done rx
3
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Lauren Kalil
7 + 25 dubs I think?
215# BS, GHDs/KBS extra credit
13
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Liz LeCaptain
8 + 25 DU • 180# BS
GHD/KB EMOM
9
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Michael Green
7+6 Cal
Bs@ 295# and other stuff!!
16
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Michael Hartmann
Completed. 11:48.
18
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Nate Hall
10:15 row for cals
BS @ 345#
19
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Omar CruzRivera
8+2 Cal
BS @285
8
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Paul Mantz
Yoga with T is the 💣
10
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Paula Soletski
150bs. 8+2cal bike
19
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Pauly VanderKelen
11:05
UB DUs except for one round where I tripped / HBBS - 275,280,285,290,295,300# Actual 85% should have been 323# but I am working my way back up / *4.) Complete!
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Rachael Salata
11:11
BS@215. KB Swing/GHD with Jamie. Clusters/RD. WB/HSPU/Strict PU from Monday. MU work.
16
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Scott Adler
10:43 (penguin jumps)
175# bs Ghd/kb emom
3
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Sylvia Christensen
I tried
190 BS .... with a solid fail on the last rep.
9
2
*face palm
Sylvia Christensen
290 😳 NICE!!
Brett Kohout
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Theresa Rosenquist
8R + 50 SU w/ HR**
**Heavy Rope. BS: #135 😃 & EMOM w/ Alyssa & Yoga.
15
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Tina Schmidt
Either ~11:30 or 9 rds + 2 Cal
215# BS
14
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Todd Rocheleau
Not sure 8 or 9
285 BS
11
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Yvonne Otero
started rd 7 I think, step ups instead of DUs
BS ^145#
22
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Zach Campshure
7+8du
255# bs
11
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