NBC Starts Tomorrow

A. Establish a 20RM Back Squat**

    *use numbers from the max effort days to determine a good weight for this. The range will be anywhere from 60-75%

Warm Up for A:



5x projected weight you want to use for 20RM

B.  9 Cleans (155/105)

     18 Toes to Bar

    200m Run

    7 Cleans (155/105)

   14 Toes to Bar

   200m Run

   5 Cleans (155/105)

  10 Toes to Bar

The No Bread Challenge (NBC) is almost here and it’s time to announce what foods are allowed and what foods are no-no’s.  More details will be revealed as the week unfolds, but for now get your shopping lists together for October!

There will be 3 zones for cheat foods that will get you negative points. Below are the zones and the negative points you will be responsible for recording on your score sheets:

Zone 1 (-1)

Brown Rice

Multi grain bread

Brown Rice Pasta

Additional Alcoholic Beverage (1 alcoholic beverage per day w/ no penalty, no rollover)

Additional Coffee (1 coffee per day with no penalty)

Dark Chocolate


Zone 2 (-2)

Bread (white, wheat, sourdough, etc)

Tortillas (corn, flour, chips)




Rice (white, spanish, basmati etc)

White Pasta



Zone 3 (-3)

Cake (cupcakes, twinkies, cookies, etc)

Ice Cream



Soda/Diet Soda (each can is -3)

Sugary Cereals


Sugary energy drinks, “fruit” drinks, Tang, Crystal Light, Gatorade, etc

Okay to Eat

Oats (whole oats, not the processed oatmeal from Vons!)


Sweet Potatoes











You will start with 100 nutrition points. On October 1st, you will have possession of your NBC Scoring sheet and will begin recording any cheat meals, which will be deducted from your 100 initial points. At the end of the challenge you will have a raw score for how well you did on the diet part of the challenge. The honor system is in full effect, so be sure to accurately record all negatives. We will then add in points for body fat % changes and new times on the baseline WOD. Prizes will be given to those who perform well on

One final note, and I gave this a lot of thought. Everyone will have one safe day. This is a 24 hour period during the month where no negative points will count against you. It’s not a day where you eat ice cream and drink beer all day. Remember, this challenge is about having the healthiest month of your life. It’s for an occasion, or a slip up, or just a day where you gave in a little. That day needs to be written on your score sheet.