Crossfit Veracity: January 2012

2012-01-31

2012-01-30 Wod

5 Rep Max Weighted Pushup

Then

21 Barbell Rollout
19 Bar Facing Burpees
20 BBRO
18 BFB

2012-01-31

2012-01-30

Paleo Challenge: Week Two in the Books

Great job to everyone for two weeks in!

A few more nuggets to think about:

Write down what you eat - you'll definitely think twice about going off track if you have to write down "fries and a shake" with your bunless burger.

Are you getting your sleep? Please don't think that your body doesn't need its rest and recovery just because you are eating better. It will help with any moodiness you may be exhibiting - just sayin'.

Have I mentioned that you should be drinking plenty of water recently?

While I feel ok eating the same things all the time (right now I'm back on my almond butter kick) many of you have a more refined pallet. If it's diversity you want/crave in your food, you're going to have to conquer the fear of the kitchen and actually cook. To help give you ideas of what's possible, CFV will be having a Paleo Pot Luck Dinner on February 9th from 8:00-10:00pm at a very gracious member's home. This will be limited to 16 people so please contact me with what food you will be preparing (and bringing) and I will give you further details.

Happy eating this week!

2012-01-30

2012-01-29

2012-01-28 Wod

100m Sprint
90 Lunges
70 Box Jumps
50 AbMat Situps
30 Thrusters, 95/65#
10 Burpee Pullups
100m Sprint

2012-01-29

2012-01-28

2012-01-27 Wod

18min AMRAP:

12 HPS, 55/35#
15 T2B
18 KB Swings, AHAP

2012-01-28

2012-01-27

2012-01-26 Wod

9 Rounds:

9 Pullups
9 Wallballs, 20/14#

2012-01-27

2012-01-26

2012-01-25 Wod

6x3 (Sumo) Deadlift @ 70% 1RM

then

20-15-10-5

Burpees (on MedBall)

Double Unders (Must be unbroken)

2012-01-26

2012-01-25

2012-01-24 Wod

8min AMRAP
8 Hang Cleans, 95/65#
200m Run

Rest 1min Then

8min AMRAP
8 Power Cleans, 95/65#
200m Run

2012-01-25

2012-01-24

2012-01-23 Wod

15min AMRAP

5 Clapping Pushups
10 Pistol Squats (5 each leg)
15 AbMat Situps

2012-01-24

2012-01-23

Paleo Challenge: Week One Done

Some of you have seen results already, some have not. Some have resisted temptation, some have not. The message for either group is the same: Stay The Course! Don't get complacent and think you can rest on your week-old laurels and deserve a cheat meal - Stay The Course! If you fell off the wagon and gave in, get back on that wagon - Stay The Course! A few nuggets to think about this week:

Do your best to plan ahead and be prepared. Don't miss any meals. If it's between ordering a sandwich or not eating for 6 hours - order the sandwich (and do your best not to make a mess when you throw out the bread).

Do not weigh yourself everyday. Be patient and wait a few weeks. The stress you get from daily weigh-ins is not worth it. Next time you weight yourself - a few weeks from now - try to make the conditions the same as when you last weighed yourself.

Drink plenty of water! So what you get up to pee every 10 min? You're probably not headed for an unhealthy snack or thinking about that comfort food you gave up. Great things happen when you hydrate your body so drink up.

So how did everyone do yesterday?

2012-01-23

2012-01-22

2012-01-21 Wod

15-12-9-6-3-1 OHS, 95/65#

1-3-6-9-12-15 Ring Dips

2012-01-22

2012-01-21

2012-01-20 Wod

Death By Pullups

Decreasing (20 down to 1) HSPU Penalty for failing before 20th min

Additonal 2 burpees for every 5sec it takes to do HSPU

2012-01-21

2012-01-20

2012-01-19 Wod

Athlete's Choice

Pick a wod you missed and crush it!

2012-01-20

2012-01-19

2012-01-18 Wod

Re"Bear"kah

16min AMRAP

Partner A: 30m Weighted Bear Crawl
Partner B: Bear Complex, 135/95#

2012-01-19

2012-01-17

2012-01-17 Wod

6x3
Sumo Deadlift @ 65% of 1RM

Then

10-6-3-1-3-6-10
Jumping Pullups
HSPU (On Box)
KB Swings, 1.25/0.75 pd

2012-01-17

2012-01-16

2012-01-16 Wod

15min AMRAP

8 Single Arm Snatches, 55/25#
8 Box Jumps, 24/20"

8 Single Arm Snatches (other arm)
8 Box Jumps

Every 90 secs:
1st: 1 Burpee
2nd: 2 Burpees
.
.
.
9th: 9 Burpees
10th: 10 Burpees

2012-01-16

2012-01-15

Paleo Challenge

A big thank you to Laura Sullivan for kicking off the challenge with an awesome talk on Wednesday! If you would like a more in-depth assessment or a personal outline of what to eat, she will offer all CFV Paleo Challenge participants special rates on her services. You can contact her directly at:

LauraHSullivan@gmail.com

Recap of the CFV 6-week Paleo Challenge Rules:

Must post to this website everyday one of two things:

If you adhered to the guidelines of the challenge (i.e. - no dairy, no grains, no legumes, no added sugar)

or

If you did not adhere. In this case you must also post what you ate and how much of it you consumed.

Allowances:

You can have one alcoholic drink per day (e.g. - a glass of wine with a meal) but stay away from beer and no stockpiling drinks.

You can have up to eight (8) cheat meals over the course of the challenge. (You cannot treat a bad afternoon / entire weekend as one cheat meal.)

One winner will receive two (2) months of membership that will be decided upon by:

Compliance with the guidelines of the challenge.

Body fat and weight loss (percentage relative to initial numbers).

Improvement in benchmark wod (Cindy).

Google is very helpful but a few websites to start everyone off include:

The Paleo Diet

Robb Wolf

Mark's Daily Apple

Whole9

Elana's Pantry

Paleo Recipes

Start posting today - just to familiarize yourself with the process.

Here is a good video summarizing the why of Paleo:

Best to all!

2012-01-15

2012-01-14

2012-01-14 Wod

4 Rounds:

Accumulate 1min L-sit Hang
10 Handstand Walkups
200m Uneven Farmers Carry

2012-01-14

2012-01-13

2012-01-13 Wod

12min AMRAP

8 HPC, 95/65#
12 T2B
12 Jumping Lunges

2012-01-13

2012-01-12

2012-01-12 Wod

10-8-6-4-2

Sumo Deadlift, 155/115#
Burpee Box Jump, 24/20"

2012-01-12

2012-01-11 Wod

"Cindy"

20min AMRAP

5 Pullups

10 Pushups

15 Air Squats

2012-01-06

2012-01-06 Wod

3 Rounds (Teams of three):

10 Man Makers, 25/15# (Timekeeper)

Rope Climbs

AbMat Situps

2012-01-06

2012-01-05

2012-01-05 Wod

7min AMRAP

5 Push Jerks, 115/85#
7 Wallballs, 20/14#
9 Med Ball Box Jumps, 20/14#

Rest 1min Then

7min AMRAP

9 Med Ball Box Jumps, 20/14#

7 Wallballs, 20/14#
5 Push Jerks, 115/85#