3 Rounds For Time of:
400m Run
5 Deadlifts (#185-225/95-135)
10 Pullups (sub: Strict Ring Rows)
Hard work, consistency and dedication can have rewards. Steve's Club athletes can earn rewards by accumulating points each day and week. Points can be redeemed at any time.
POINTS:
Goals Help You Succeed
1.) Setting your training goals = 2 points (1xmonth)
2.) Setting your nutritional goals = 2 points (1xmonth)
3.) Meeting a training goal = 20 points
4.) Meeting a nutritional goal = 20 points
Making Progress Everyday
1.) New PR (valid for strength or a benchmark WOD, must have your previous PR written in your training journal) = 3 points
2.) Tracking all your meals for 1 week in your journal (all meals for 7 days) = 10 points
Showing Up is half the Battle
1.) Perfect Attendance for 1 week (4 days/wk) = 5 points
2.) Perfect Attendance for 2 weeks in a row (4 days/wk) = 15 points
3.) Perfect Attendance for 3 weeks in a row (4 days/wk) = 25 points
4.) Perfect Attendance for 4 weeks in a row (4 days/wk) = 50 points
Helping Others is Rewarding
1.) Helping another SC athlete with homework (at least 30 minutes, must be done at SC before/after class) = 25 points
Strong Body, Strong Mind
Report card - A/90-100 = 30 points
B/80-90 = 15 points
(Bring in report card, must have name and date on it, within the last month)
Pitching In
1.) Equipment (spray barbells, pullup bars, surfaces - 1xwk) = 3 points
2.) Trash (Kitchen, bathrooms, offices, gym - 1xwk) = 5 points
Representing Steve's Club
1.) Being able to recite the Steve's Club values (only 1 xwk) = 2 points
2.) Bring a friend = 10 points
3.) Write a paragraph on one of the SC values (100 words) = 20 points
4.) Attending a SC/CrossFit/Volunteer event = 10 points
Negative Points
1.) Not having your training/nutrition journal = -1 point
2.) Not washing your dishes in the kitchen = -2 points
3.) Putting someone down = -5 points
4.) Negative behavior = -5 points
5.) Profanity = -10 points
REWARDS EARNED
30 points = 1 Paleokrunch Bar or Small PaleoKit
35 points = 1 paleoKit (Large Size, PaleoStix, Cereal)
150 points = $25 Gift Card*
275 points = $50 Gift Card*
500 points $100 Gift Card*
* Choose a gift card to one of the following: Sports Authority, Dick's Sporting Goods, Modell's, Wegman's, Pathmark or other supermarket that has gift certificates.