Crossfit Veracity: September 2012

2012-09-29

2012-09-29 Wod

Buy-in: 36 Pullups, then

5* Rounds:
300m Run
6 Ring Rows
18 Wallballs*, 20/14#

*If the wallballs in the first 4 rounds go unbroken, you do not have to complete the 5th round

2012-09-29

2012-09-28 Wod

24 OHL, 45/25#
4 Power Snatch, 105/75#
3 HSPU

24 OHL
4 Power Snatch
3 HSPU

24 OHL
4 Power Snatch
3 HSPU
4 Power Snatch
6 OHL

3 HSPU
4 Power Snatch
12 OHL

3 HSPU
4 Power Snatch
24 OHL, 45/25#

2012-09-28

2012-09-27 Wod

12min AMRAP
12 SDL @50% 1RM
200m Run
12 Push Press, left arm, 16/12 kg

12 Push Press, right arm, 16/12 kg

2012-09-28

2012-09-27

2012-09-26 Wod

5 Rounds
25 Double Unders
20 Supermans
15 HRPU
10 HPC, 115/85#

2012-09-27

2012-09-26

2012-09-25 Wod

EMOMF 17min
3 OHS, 85/55#
5 T2B
7 KB Swings, 24/16 kg

2012-09-26

2012-09-25

2012-09-24 Wod

"Fight Gone Bad"
3 Rounds
1min Wallballs, 20/14#
1min SDLHP, 75/55#
1min Box Jumps
1min Push Pres
1min Row (Burpees)
1min Rest

2012-09-25

2012-09-24

Paleo Challenge: Garden State Open Edition

A big thank you to Allison Smith 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:

asmith87@vt.edu

CFV 6-week Paleo Challenge Overview:

- This will be run on the honor system. CFV is all about the truth. If you lie, not only are you hurting yourself, but you will also negatively impact your fellow members. Also, when you lie, your breath smells. Don't let halitosis happen to you.

- Starts Monday Sept 24 at 12:01a. Ends Saturday Nov 3 right after the Garden State Open

- There will be two divisions: Rx and Scaled.

- Both Rx and Scaled: Organic is recommended but not required. Do the best given your budget.

- Both benchmark wod and body fat measurements to be completed during week one

Guidelines:

Must post to this website EVERYDAY (starting Tuesday under Monday's wod, etc.) one of three things (with respect to what you ate that day given your division): Strict Adherence (meals and snacks/treats), Adherence with Allowances (meals and snacks/treats), Cheat Meal(s). You cannot treat a bad afternoon / entire weekend as one cheat meal (examples given below).

Rx: No Grains, No Legumes, No Added Sugar. No Dairy. No Excuses.

Allowances: You can have - but are not obligated to have - the following:

Two (2) Paleo alcoholic drinks per week (e.g. - a glass of organic red wine, tequila, masculine hard cider) and no stockpiling drinks. Make them count.

Two (2) Paleo treats per week (e.g. - one (1) serving of baked Paleo goods, full fat cultured yogurt, 85% chocolate, etc). Please be reasonable with your serving size and note that one (1) serving is rarely a dozen of anything.

One (1) 'off the reservation' cheat meal over the course of the challenge.

Scaled: No Grains, No Legumes, No Added Sugar, Some Dairy (full fat cultured yogurt, 85% chocolate) in moderation. Some Paleo treats in moderation.

Allowances: You can have - but are not obligated to have - the following:

Five (5) alcoholic drinks per week and no stockpiling drinks.

Five (5) 'off the reservation' cheat meals over the course of the challenge. (You cannot treat a bad afternoon / entire weekend as one cheat meal.)

Prizes:

One Rx winner will receive two (2) months of membership and one scaled winner will receive one (1) month of membership that will be decided upon by:

Compliance with the guidelines of the challenge.

Body fat loss (percentage relative to initial numbers).

Improvement in benchmark wod (Fight Gone Bad).

Please keep in mind the following:

This is all about eating healthier. Make good choices to minimize your sugar intake (this includes fruits). Don't skip meals. Drink plenty of water. Keep that in mind when making all your food decisions and you should come out on top.

If you're eating Paleo but also having 3 paleo brownies after dinner each day, don't expect to see the results you are hoping for. A Paleo brownie is still a brownie.

Eating Paleo can be tailored for you to lose weight or gain it - but don't obsess over that number on the scale. Stress (i.e. obsessing over a number) will prevent you from achieving your goals. DO NOT WEIGH YOURSELF EVERYDAY.

Google is very helpful but a few websites to start everyone off can be found HERE

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

Here is a good video summarizing the why of Paleo:

Best to all!

2012-09-24

2012-09-22

2012-09-22 Wod

10min AMRAP
10 SDLHP, 24/16 kg
2 TGU, 24/26 kg (1 each arm)

Buyout: 90sec AMRAP Barmuscle Ups

2012-09-22

2012-09-21 wod

'The Faux 50'

4 Rounds

400m Carry w/ objects

50 Burpees (team)

Team of 2: 45# Barbell, 45# Plate, either: 20" Box or Squat Stand

Team of 3: Team of 2 items + 20# Medball

Team of 4: Team of 3 items + 14# Medball

Team of 5: Team of 4 items + 20kg kettlebell

Burpees can only be done while one teammate is in an active hanging L-sit hold. Only one person can do 1 burpee at a time and the next person has to wait for the clap to start their burpee.

No stacking ( i.e. can't put the plate on the box, can't put the plate on the bar, can't put the med ball in the box, etc.)

The barbell must be carried by males either OverHead or in the Front Rack and it can be carried on the back by females.

Every Person Must Carry something Different Each Round. (Clearly for 3 person teams, the fourth round will be a repeat and thats ok.)

Good luck Andrew, Brendon, Maggie, and Rebekah on your ultra marathon!

2012-09-21

2012-09-20 Wod

16min AMRAP
200m Uneven Farmers Carry, 24/20 kg
16 KB Swings, 24/20 kg
8 Front Squats @ 50% 1RM

2012-09-21

2012-09-20

2012-09-19 Wod

15 Double Unders (unbroken)
10 Pullups
10m Weighted Bear Crawl, 25/15#
2 HSPU

15 Double Unders (unbroken)
8 Pullups
20m Weighted Bear Crawl
2 HSPU

15 Double Unders (unbroken)
6 Pullups
30m Weighted Bear Crawl
2 HSPU

15 Double Unders (unbroken)
4 Pullups
40m Weighted Bear Crawl
2 HSPU

15 Double Unders (unbroken)
2 Pullups
50m Weighted Bear Crawl
2 HSPU

2012-09-20

2012-09-19

2012-09-18 Wod

12min AMRAP
4 SDL @ 60% 1RM
2n Box Jumps
4 Ring Dips

n = round 1 do 2 Box Jumps, round 2 do 4 Box jumps, etc...

2012-09-19

2012-09-17 Wod

Teams of 3
4 Rounds
30 AMSU (Timekeeper)
HPS, 85/55#
Rope Climbs

2012-09-16

2012-09-15 Wod

6 C2B into T2B
3 Squat Cleans, 95/65#
6 Thrusters, 95/65#

300m Run
9 C2B into T2B
3 Squat Cleans
9 Thrusters
300m Run

12 C2B into T2B
3 Squat Cleans
12 Thrusters
300m Run
15 C2B into T2B
3 Squat Cleans
15 Thrusters
300m Run

2012-09-16

2012-09-14 Wod

14min AMRAP
Partner A: 56 Double Unders
Partner B: 7 SDL @50% 1RM + 4 Manmakers, 25/15# AMRAP

2012-09-14

2012-09-13 Wod

600m Run
40 Wallballs, 20/14#
400m Run
20 KB Swings, 24/16 kg
200m Run
10 HSPU
200m Run
20 KB Swings
400m Run
40 WB
600m Run

And a big shoutout to my #1 member (because she has been with me since Day #1 in the park and Day #1 at 615 Morris Ave) Mary - you are awesome - even though you're as blind as a bat ;)

2012-09-14

2012-09-13

2012-09-12 Wod

Tabata+ (25sec of work: 10sec of rest)

AMSU
MBC, 20/14#
Push Press, 65/45#

2012-09-13

2012-09-12

2012-09-11 Wod

11min AMRAP
10 Burpee Box Jump
2 Bear Complex, 115/85#
8 T2B
100m Sandbag Carry

Rest 2min Then

11min AMRAP
9 Burpee Broad Jump
5 Squat Snatches, 115/85#
8 Pullups
50m Sandbag Carry