Crossfit Veracity: June 2013

2013-06-30

Hope for Cures Wod on Thursday!

2013-07-04 Wod Preview - and expect heats to go off every 30min.

3 Rounds:
1min Burpees
1min Power Snatches, 75/55#
1min Box Jumps, 24/20"
1min Thursters, 75/55#
1min Chest to Bar Pullups

1min Rest

Donate Here for Hope for Cure

2013-06-30

2013-06-29

2013-06-29 Wod

800m Run
60 SDLHP, 75/55#
40 Pullups
20 Bar Facing Burpees

2013-06-29

2013-06-27

2013-06-27 Wod

20min AMRAP
Partner A: 28 KB Swings
Patner B: AMSUWB, 20/14#
Partner Carry

2013-06-27

2013-06-26

2013-06-26 Wod

7min EMOM: 3 Squat Cleans, 70% 1RM
Rest 1min
4min EMOM: 4 Squat Cleans, 70% 1RM
Rest 1min
1min Max Front Squats

2013-06-26

2013-06-25

2013-06-25 Wod

3 Rounds in Teams of 4:

20 Wallballs, 20/14# (Timekeeper)
Row
Rope Climbs
Ring Pushups

2013-06-25

2013-06-24

2013-06-24 Wod

6 Rounds
8 Push Press, 60% 1RM
10 Burpees
120m Run

2013-06-24

2013-06-23

Consider the following (from CrossFit, Inc):

"When an athlete begins a CrossFit workout, they know when it will end. Kids diagnosed with a catastrophic illness, like cancer, don't know when it will be over. They don't know if they'll win or lose. They don't know how many rounds they face, or even what they'll look like afterward.

...

CrossFit’s priority is to move the world toward fitness according to the "Sickness-Wellness-Fitness" continuum. For some, the transition from sickness to wellness is the starting point. CrossFit is committed to helping people everywhere ... because we can. Through CrossFit donations, we are able to help them in a meaningful and lasting way."

Donate Here for Hope for Cure. We will be doing this workout on July 4th - this will be the 'holiday' wod - expect heats to go off every 30min.

2013-06-23

2013-06-22

2013-06-22 Wod

Tabata Alt Weighted Pushups, 45/25# and Burpees
4min AMRAP
4 HSPU
100m Run
Tabata Box Jumps, 28/24"

2013-06-22

2013-06-21

2013-06-21 Wod

12:30 AMRAP
10 Strict Presses, 50% 1RM PP
12 MBC, 20/14#
200m Run

2013-06-21

2013-06-20

2013-06-20 Wod

600m Run

40 AMSU

8 TGU, 55/35#

30 AMSU

6 TGU

20 AMSU

4 TGU

10 AMSU

2 TGU

600m Run

2013-06-20

2013-06-19

2013-06-19 Wod

13:30 AMRAP
15 Thrusters, 95/65#
15 KB Swings, 28/20 Kg
15 Lateral Jumps
Every 90sec, do 3 Power Snatches, 95/65#

2013-06-19

2013-06-18

2013-06-18 Wod

5 Rounds
60 Double Unders
24 OHL, 45/35#
Buy out: 60 sec Hanging L-sit Hold

2013-06-18

2013-06-17

2013-06-17 Wod

11:30 Time Cap

400m Buy In then

AMRAP in remaining time of:

10 Air Squats
8 Deadlifts, @ 50% 1RM
6 Burpees
4 Pullups

2013-06-17

2013-06-16

Paleo Challenge

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 toenails start to curl upward. Don't let curly toenails happen to you.

- Starts Monday June 17 at 12:01a. Ends Sunday July 29 at 11:59p

- There will only be an Rx division (no scaled this time)

- Organic is recommended but not required. Do the best given your budget.

- One winner for best improvement on Benchmark Wod and one overall winner

Guidelines:

Must post to this website EVERYDAY 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.

Prizes:

Winners in each category will receive one (1) month of membership that will be decided upon by:

Compliance with the guidelines of the challenge.

Improvement in benchmark wod.

Previous winners cannot win again.

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.

A few FAQs:

Can I switch between Rx and scaled depending on the day?

No. You are either Rx or scaled from day one for the sake of point calculation.

Should I go back and post on days that I missed?

No. You have already missed that day. Focus on not missing any other days going forward.

Can I use my cheat meal in drinks?

No. That is why there are separate stipulations for what you eat and what you drink. Have a lot of alcohol/soda/etc and it will ruin all the good work you are doing with eating cleaner. Have a lot of water, and it will only make your results at the end of the challenge that much better. Do not underestimate the importance of drinking well - there is no substitute for water!

Can I use heavy cream in my coffee/condiments on my meals?

Yes - just make sure you're not drinking a cup of heavy cream with a splash of coffee.

Can I use condiments/sauces on my meals?

Yes - just make sure you're not eating ketchup with a side of sweet potato fries. (Do you see a pattern here yet?) And make sure you check the ingredient label. You should choose something with a short list of ingredients. You should choose something without sugar or any of it's chemically manufactured derivatives. In some instances, this may be extremely difficult.

Can I eat out considering most restaurants don't have organic/grass fed options?

Yes - just be mindful that the less complicated the food, the better chance it will have less stuff that is bad for you. Ask the wait staff how the food is prepared - they should know. Make good, moderate choices overall and your body should be able to handle the unavoidable/unintentional "cheat". (Which for the purposes of this challenge, will not be considered a cheat - just make a conscious effort to keep it moderate.)

This is too hard - can I scale it back some more?

No. It's called a challenge for a reason - it's challenging. Stop indicating your desire to drink more, eat more dessert, blah, blah, blah and just Man/Lady Up and eat clean.

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: