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March 30 Day Challenge

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Please use the comments on this page to converse about the challenge, moral support, recipe exchange etc.

March 30 Day Challenge

March 5th – April 4th

Here’s how it works…

We are going by the Whole30 guidelines, Download Whole30version2012

Get yourself a notebook and track your diet for 30 days… instead of tracking points, just track your deviations from the Whole30 guidelines. Yes, write down your cheats so you can visually look back at when you cheated, what you consumed and why.

30 days is not a very long time, so we encourage you to give it a try… it is worth it!

 

The training components over the 30 day challenge will be very simple (and required!), and we will test these components before and after the challenge (just for fun!)… and who knows… we might see some nice measurable results in only 30 days???

Over the span of the challenge, we will be programming endurance WODs of longer time domains and/or higher intensity. One day each week, you will be required to train endurance ONLY… no double dipping on endurance days! Strength days will not be required, but strongly encouraged. If you are not following our suggested strength experiment… now is a great time to consider adding it to your weekly regimen.

Endurance: 3500m row

Strength: bodyweight back squats – max reps in 3:00

Gymnastics: max effort pull-ups (if modified: max in 1:00 assisted)

You must hook up with a Coach and test these components prior to March 5th.

Rest – you are required to take one complete rest day, and one maintenance day each week. A complete rest day means ZERO training! A maintenance day is a day when your training is low intensity, short time domain, and/or for health enhancement, i.e. flexibility/mobility training… skill work, etc.

 

So here is the long and the short of it!

  1. Get yourself a notebook and track your 30 days of nutrition, using the Whole30 guidelines. Be sure to write down when you cheat, what you cheated with and why.
  2. One day each week, you must REST!
  3. One day each week must be a MAINTENANCE DAY!
  4. One day each week must be endurance only!
  5. Do your best to incorporate a STRENGTH DAY into your weekly training.
  6. Get with a Coach and your fellow ShedHeads and determine when you can test your endurance and strength components.
  7. No penalites, no points… this one is on you! If you put GOOD into it, you will get GOOD back from it!!!

 

 

 

0 thoughts on “March 30 Day Challenge”

  1. J9

    Endurance: 3500m row
    Shannon-14:51
    Rich-14:57
    Kieran-13:49
    Pat-13:49
    MikeC-14:54
    Hef-13:30
    Steve-11:58
    Scott-13:28
    Jeff-16:11
    Kate-15:03
    Jess-17:37
    Marc-13:44
    Amy-17:41
    MVR-13:34
    Christian-13:36
    Adriana-16:52
    CKL-15:40
    Keith-16:20
    Janice-16:49
    McCoy-14:03
    Colin-13:02
    J9-14:28
    Doug-13:54
    Carrie-16:10
    Randy-13:35
    Melanie-16:16
    CrumCake-13:31
    Kat-16:32
    Strength: bodyweight back squats – max reps in 3:00
    Amy-11 (65#)
    Scott-32
    Janice-13
    Kate-30
    J9-31
    Shannon-10
    Carrie-19 (95#)
    Randy-20 (185#)
    MikeC-28
    Marc-39
    CKL-10
    JoeG-22
    Gymnastics: max effort pullups
    Jess-34
    Randy-26
    Marc-50
    MikeC-16
    CKL-19
    Doug-22
    BF-21
    McCoy-41
    Jeff-15
    Grif-25
    Janice-18
    Shannon-13
    J9-30
    Scott-44
    Shawn-20
    Kate-15
    modified: (1:00 assisted)
    Carrie-10
    Amy-29

  2. J9

    Endurance: 3500m row
    Shannon-14:51
    Rich-14:57
    Kieran-13:49
    Pat-13:49
    MikeC-14:54
    Hef-13:30
    Steve-11:58
    Scott-13:28
    Jeff-16:11
    Kate-15:03
    Jess-17:37
    Marc-13:44
    Amy-17:41
    MVR-13:34
    Christian-13:36
    Adriana-16:52
    CKL-15:40
    Keith-16:20
    Janice-16:49
    McCoy-14:03
    Colin-13:02
    J9-14:28
    Doug-13:54
    Carrie-16:10
    Randy-13:35
    Melanie-16:16
    CrumCake-13:31
    Kat-16:32
    Strength: bodyweight back squats – max reps in 3:00
    Amy-11 (65#)
    Scott-32
    Janice-13
    Kate-30
    J9-31
    Shannon-10
    Carrie-19 (95#)
    Randy-20 (185#)
    MikeC-28
    Marc-39
    CKL-10
    JoeG-22
    Gymnastics: max effort pullups
    Jess-34
    Randy-26
    Marc-50
    MikeC-16
    CKL-19
    Doug-22
    BF-21
    McCoy-41
    Jeff-15
    Grif-25
    Janice-18
    Shannon-13
    J9-30
    Scott-44
    Shawn-20
    Kate-15
    modified: (1:00 assisted)
    Carrie-10
    Amy-29

  3. J9

    Endurance: 3500m row
    Shannon-14:51
    Rich-14:57
    Kieran-13:49
    Pat-13:49
    MikeC-14:54
    Hef-13:30
    Steve-11:58
    Scott-13:28
    Jeff-16:11
    Kate-15:03
    Jess-17:37
    Marc-13:44
    Amy-17:41
    MVR-13:34
    Christian-13:36
    Adriana-16:52
    CKL-15:40
    Keith-16:20
    Janice-16:49
    McCoy-14:03
    Colin-13:02
    J9-14:28
    Doug-13:54
    Carrie-16:10
    Randy-13:35
    Melanie-16:16
    CrumCake-13:31
    Kat-16:32
    Strength: bodyweight back squats – max reps in 3:00
    Amy-11 (65#)
    Scott-32
    Janice-13
    Kate-30
    J9-31
    Shannon-10
    Carrie-19 (95#)
    Randy-20 (185#)
    MikeC-28
    Marc-39
    CKL-10
    JoeG-22
    Gymnastics: max effort pullups
    Jess-34
    Randy-26
    Marc-50
    MikeC-16
    CKL-19
    Doug-22
    BF-21
    McCoy-41
    Jeff-15
    Grif-25
    Janice-18
    Shannon-13
    J9-30
    Scott-44
    Shawn-20
    Kate-15
    modified: (1:00 assisted)
    Carrie-10
    Amy-29

  4. J9

    Endurance: 3500m row
    Shannon-14:51
    Rich-14:57
    Kieran-13:49
    Pat-13:49
    MikeC-14:54
    Hef-13:30
    Steve-11:58
    Scott-13:28
    Jeff-16:11
    Kate-15:03
    Jess-17:37
    Marc-13:44
    Amy-17:41
    MVR-13:34
    Christian-13:36
    Adriana-16:52
    CKL-15:40
    Keith-16:20
    Janice-16:49
    McCoy-14:03
    Colin-13:02
    J9-14:28
    Doug-13:54
    Carrie-16:10
    Randy-13:35
    Melanie-16:16
    CrumCake-13:31
    Kat-16:32
    Strength: bodyweight back squats – max reps in 3:00
    Amy-11 (65#)
    Scott-32
    Janice-13
    Kate-30
    J9-31
    Shannon-10
    Carrie-19 (95#)
    Randy-20 (185#)
    MikeC-28
    Marc-39
    CKL-10
    JoeG-22
    Gymnastics: max effort pullups
    Jess-34
    Randy-26
    Marc-50
    MikeC-16
    CKL-19
    Doug-22
    BF-21
    McCoy-41
    Jeff-15
    Grif-25
    Janice-18
    Shannon-13
    J9-30
    Scott-44
    Shawn-20
    Kate-15
    modified: (1:00 assisted)
    Carrie-10
    Amy-29

  5. J9

    Endurance: 3500m row
    Shannon-14:51
    Rich-14:57
    Kieran-13:49
    Pat-13:49
    MikeC-14:54
    Hef-13:30
    Steve-11:58
    Scott-13:28
    Jeff-16:11
    Kate-15:03
    Jess-17:37
    Marc-13:44
    Amy-17:41
    MVR-13:34
    Christian-13:36
    Adriana-16:52
    CKL-15:40
    Keith-16:20
    Janice-16:49
    McCoy-14:03
    Colin-13:02
    J9-14:28
    Doug-13:54
    Carrie-16:10
    Randy-13:35
    Melanie-16:16
    CrumCake-13:31
    Kat-16:32
    Strength: bodyweight back squats – max reps in 3:00
    Amy-11 (65#)
    Scott-32
    Janice-13
    Kate-30
    J9-31
    Shannon-10
    Carrie-19 (95#)
    Randy-20 (185#)
    MikeC-28
    Marc-39
    CKL-10
    JoeG-22
    Gymnastics: max effort pullups
    Jess-34
    Randy-26
    Marc-50
    MikeC-16
    CKL-19
    Doug-22
    BF-21
    McCoy-41
    Jeff-15
    Grif-25
    Janice-18
    Shannon-13
    J9-30
    Scott-44
    Shawn-20
    Kate-15
    modified: (1:00 assisted)
    Carrie-10
    Amy-29

  6. J9

    Endurance: 3500m row
    Shannon-14:51
    Rich-14:57
    Kieran-13:49
    Pat-13:49
    MikeC-14:54
    Hef-13:30
    Steve-11:58
    Scott-13:28
    Jeff-16:11
    Kate-15:03
    Jess-17:37
    Marc-13:44
    Amy-17:41
    MVR-13:34
    Christian-13:36
    Adriana-16:52
    CKL-15:40
    Keith-16:20
    Janice-16:49
    McCoy-14:03
    Colin-13:02
    J9-14:28
    Doug-13:54
    Carrie-16:10
    Randy-13:35
    Melanie-16:16
    CrumCake-13:31
    Kat-16:32
    Strength: bodyweight back squats – max reps in 3:00
    Amy-11 (65#)
    Scott-32
    Janice-13
    Kate-30
    J9-31
    Shannon-10
    Carrie-19 (95#)
    Randy-20 (185#)
    MikeC-28
    Marc-39
    CKL-10
    JoeG-22
    Gymnastics: max effort pullups
    Jess-34
    Randy-26
    Marc-50
    MikeC-16
    CKL-19
    Doug-22
    BF-21
    McCoy-41
    Jeff-15
    Grif-25
    Janice-18
    Shannon-13
    J9-30
    Scott-44
    Shawn-20
    Kate-15
    modified: (1:00 assisted)
    Carrie-10
    Amy-29

  7. J9

    Endurance: 3500m row
    Shannon-14:51
    Rich-14:57
    Kieran-13:49
    Pat-13:49
    MikeC-14:54
    Hef-13:30
    Steve-11:58
    Scott-13:28
    Jeff-16:11
    Kate-15:03
    Jess-17:37
    Marc-13:44
    Amy-17:41
    MVR-13:34
    Christian-13:36
    Adriana-16:52
    CKL-15:40
    Keith-16:20
    Janice-16:49
    McCoy-14:03
    Colin-13:02
    J9-14:28
    Doug-13:54
    Carrie-16:10
    Randy-13:35
    Melanie-16:16
    CrumCake-13:31
    Kat-16:32
    Strength: bodyweight back squats – max reps in 3:00
    Amy-11 (65#)
    Scott-32
    Janice-13
    Kate-30
    J9-31
    Shannon-10
    Carrie-19 (95#)
    Randy-20 (185#)
    MikeC-28
    Marc-39
    CKL-10
    JoeG-22
    Gymnastics: max effort pullups
    Jess-34
    Randy-26
    Marc-50
    MikeC-16
    CKL-19
    Doug-22
    BF-21
    McCoy-41
    Jeff-15
    Grif-25
    Janice-18
    Shannon-13
    J9-30
    Scott-44
    Shawn-20
    Kate-15
    modified: (1:00 assisted)
    Carrie-10
    Amy-29

  8. J9

    Endurance: 3500m row
    Shannon-14:51
    Rich-14:57
    Kieran-13:49
    Pat-13:49
    MikeC-14:54
    Hef-13:30
    Steve-11:58
    Scott-13:28
    Jeff-16:11
    Kate-15:03
    Jess-17:37
    Marc-13:44
    Amy-17:41
    MVR-13:34
    Christian-13:36
    Adriana-16:52
    CKL-15:40
    Keith-16:20
    Janice-16:49
    McCoy-14:03
    Colin-13:02
    J9-14:28
    Doug-13:54
    Carrie-16:10
    Randy-13:35
    Melanie-16:16
    CrumCake-13:31
    Kat-16:32
    Strength: bodyweight back squats – max reps in 3:00
    Amy-11 (65#)
    Scott-32
    Janice-13
    Kate-30
    J9-31
    Shannon-10
    Carrie-19 (95#)
    Randy-20 (185#)
    MikeC-28
    Marc-39
    CKL-10
    JoeG-22
    Gymnastics: max effort pullups
    Jess-34
    Randy-26
    Marc-50
    MikeC-16
    CKL-19
    Doug-22
    BF-21
    McCoy-41
    Jeff-15
    Grif-25
    Janice-18
    Shannon-13
    J9-30
    Scott-44
    Shawn-20
    Kate-15
    modified: (1:00 assisted)
    Carrie-10
    Amy-29

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