[pullquote align=”left” type=”simple”]MOTIVATION: a psychological feature that arouses an organism to act towards a desired goal. A driving force; a psychological drive that compels or reinforces an action toward a desired goal.[/pullquote]Do you want a little extra motivation to shed fat and build some muscle for the summer? Next week, CFW will begin a 6 week body transformation competition that will help move you towards your fitness and fat loss goals.

Competition Details and Rules

  • $10 Buy In
  • Start Date: Today
  • Initial Body Composiition, body weight on CFW’s scale, and “before” picture submitted by closing time on Friday, March 29th
  • End Date: Friday, May 10th (Final Body Composition and “after” pic submitted)
  • Winner Announced: Monday May 13th
  • Winner Criteria: Total Percentage loss and end body fat percentage
  • Prizes are awarded to 1st, 2nd, and 3rd place contestants
  • Open to CFW and WSC members only
  • Weight loss must be with healthy diet and exercise. Anyone found to be using malnourishment or diuretics to lose fat will be removed from the competition



Last year’s winner, Seth J. dropped from 185lbs and 11.3% bodyfat to 187lbs and 6.5% bodyfat while gaining 10lbs of lean mass!

[box_content]Many CrossFitters say they don’t do CrossFit to look better.  They say it’s for “increased work capacity” or “being able to go do other fun things in their lives” and not for vanity.  I’m calling BS.  Most of the those folks who say that are justifying their inability to control what they eat.  Citing vanity, a word with negative connotation, is their best effort to give credit to their laziness.  Since  leaning out and gains in athletic performance are directly related, the claim for keeping a fat gut or butt is negated entirely.  They are lying to themselves and you so they can continue to eat (and/or drink) whatever they want.  It is just an easy way to settle for mediocrity.  Don’t sell yourself so short.

It is no coincidence the strongest and fastest people you know are lean.  There are plenty of studies that prove it.  There are also many studies that show decreases in body fat lead the decreases in your chances of cancer, coronary disease, and diabetes.

Now is always a great time to lean out.  In this case, you’ll be timing it just right to show off your improved health and fitness for summer!





Open WOD 13.3

Complete as many reps as possible in 12 minutes of..
150 Wallballs (20/14/10)
90 Double Unders
30 Muscle-Ups

Wilmington Weightlifting Club

1 Snatch Deadlift + 1 Hang Snatch + 2 OHS – 5 sets AHAP w/ good form
Split Jerk – 3r x 2s (72%), 2r x 2s (77%), 1r (83%), 1r (88%)

4 rounds for time of:
12 Kettlebell Thruster (24, 16)
10 Kipping Pull-ups

9 thoughts on “Fat Loss and Lean Out Competition

  1. Erin says:

    Count me in for the competition – those pictures of Seth are inspiration enough. And, ahem, I’ll be the first to admit my vanity. Hell, I’m not working this hard NOT to look better at the beach and in my favorite jeans! Stronger, leaner, healthier and happier :).

  2. Amanda W says:

    HAHAHA Erin I love the brutal honesty!
    This is a great opportunity to give Paleo an honest try. If you are a 80-90%er (aka cheater! ha) this is a time to challenge your willpower with the help of some friends. You’ll never feel better!

  3. Laura says:

    I’m definitely in for the competition. Not gonna lie, looking good is one of the main reasons for doing it!

    • Anonymous says:

      Okay, we’re doing it then! See you on Monday – without chocolate :). And btw, you made my day with the compliment, honeybug.

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