Remember that body comp I mentioned in my last post?  (Here’s a refresher in case you missed it.)  I’m happy to say the results were positive.

I don’t have the exact numbers in front of me right now, but I remember the highlights.

Weight: Lost 6lbs
Body Fat: Lost 5%
Inches: Lost many places — most dramatic loss was in the hips
Gained inches in my shoulders

(Here’s where I started.)

I’ll blog my exact numbers when I get a copy of the assessment.  All in all, I’m really happy with my results.

I’m going to take a few days to look at everything from this challenge — body composition, strength, speed, nutrition — and set new goals.  It doesn’t end here.  And I don’t plan on waiting for another formal challenge to start going for them.

In the meantime, I have just a couple more days left in the I AM CROSSFIT EPOC Challenge.  On Wednesday, Steph, Beth and I got together for our last strength and met-cons.

Strength:
3 x 16 weighted lunges (Dumbbells M 45# / W 30#)

I used a 65# bar for the first set of 16, then switched with Beth and used 30# DBs for the last 2 sets.  I had trouble getting my knee to the ground.  These were very hard.

Then it was WOD time.  Beth decided to do the one I did on Tuesday, Steph decided to sit out and cheer us on because she’s taking Zach’s Oly Lifting class, and I did this:

3 rounds
20 squats
20 burpees
400m run

Ugh.  This was really hard.  Andy reminded me as I was in the middle of it that they were the last burpees of the challenge, and they all cheered me on as I struggled through rounds 2 and 3.  It felt really good to have such support, and I don’t think I would have done as well as I did if I didn’t have my cheerleaders.

Time: 13:25

I’m pretty sure this WOD and the lunges affected my performance on Thursday morning.  But more on that in my next post.