WIT Athletics - WIT-X

Shoutout to everyone who crushed the Run for Rest 5K this morning! Way to show up and get it done on this fall morning 🏃‍♀️ 🏃 🍂 thanks for putting this on

Shoutout to all the spectators and nonmember competitors who came out to support our competition! Whether you cheered from the sidelines or stepped up to compete, you made the day even better. Thank you for bringing the energy and pushing us all to our best.

And nothing would be possible without our incredible volunteers and judges. Not all are shown here, but none go unnoticed—thank you for helping make this competition a success!

To all our members who came out and competed yesterday……. thank you! 💪🏻

🍗 November Protein Challenge! 🍗

With the holidays around the corner, let’s focus on daily lean protein intake to keep our muscles strong and our appetites in check! 💪

Here are your options:
1️⃣ .8g of protein per pound of body weight
Example: 0.8g x 150 lbs = 120g protein per day

2️⃣ 1g of protein per pound of lean body mass
Example: 150 lbs x 30% body fat = 45 lbs; 150 - 45 = 105g protein per day

All challenge details can be found on the Challenge tab in SugarWOD. Let’s stay on track this season and fuel up right!

September Monthly Challenge: Catch Some Zzz’s! 😴💤
This month, let’s prioritize our sleep and aim for 7+ hours of shut-eye each night.

Why is sleep so important?

Boosts energy and mood: A good night’s sleep helps you feel refreshed and ready to take on the day.
Improves focus and concentration: Sleep is essential for cognitive function and memory.

Strengthens the immune system: Getting enough sleep helps your body fight off infections.

Supports heart health: Sleep plays a role in regulating blood pressure and cholesterol levels.

Remember: Naps count! If you’re struggling to get 7 hours in one stretch, a short nap can help you recharge.

Let’s make sleep a priority this September! Share your tips for getting a good night’s rest and encourage your friends to join the challenge.

Remember, you can find all details under the challenge tab on SugarWOD! Don’t forget to log your total days for the August challenge tomorrow. We will be drawing winners on Tuesday the 3rd!

**August Gym Challenge: Hydration!**

It’s hot out, so let’s all stay hydrated. This month’s challenge is all about water intake. Here’s the deal: drink half your body weight in ounces (or more) daily from August 1st to the 31st.

**Challenge Details:**
- Drink half your body weight in ounces of water each day.
- Plain coffee and tea can count towards your total ounces.
- If you sweat or exercise, make sure to consume extra water to stay hydrated and be sure to log in SugarWod
- Those who successfully meet the challenge every day will be entered into a drawing at the end of the month.

Stay cool, stay hydrated, and good luck!

🏃 DC Days 5K 🏃‍♀️ Congrats to Jan 🥈 and to 🥉 for placing in their age group! Definitely missing several from this pic but everyone did amazing 💪🏻

🌟 July Step Challenge! 🌟

Ready to get moving? 🚶‍♀️🚶‍♂️ This month’s challenge is all about stepping up! Your goal is to accumulate 10,000 steps at least five days a week throughout July.

📅 Log your steps under the challenge tab in SugarWOD. Remember, you can’t make up for missed days by going extra, so make sure to hit those steps at least five days a week.

Let’s get stepping and make July our most active month yet! 💪✨