2014-01-31 Wod

11min AMRAP

7 Ball Slams, 50/35#

4 Thrusters, 115/75#

Buy Out: Max Plank Hold

2014-01-30 Wod

EMOM x 10

10 Slam Ball Twists, 35/20#

5 Slam Ball Cleans, 35/20#

1 HSWU

*10 Burpee penalty for each missed round

Pullup work (Week 3):

0-5 pullups

4x20sec Chin over bar hold

4x 10 Assisted Pullups

10, 8, 6 DB Row (+ weight as reps decrease)

5+ pullups

4x20sec Chin over bar hold

5x 3 Weighted Pullups (same weight)

3x 12 DB Row (+ 5-10# each set)

2014-01-29 Wod

5 Rounds

20 KB Swings, 28/20 kg (Russian)

15 Pushups

10 Walking Lunges with KB

2014-01-28 Wod

12min AMRAP
3 SDL @ 75% 1RM
6 Box Jump Overs
3 HSPU

Pullup work (Week 3):

0-5 pullups

5,5,4,4 Pullups w/ negatives (4sec descent)

10, 8, 6, 10+ Pendlay Row (+ weight as reps decrease, - weight last set)

5+ Pullups

5,5,4,4 Pullups w/ negatives (5sec descent)

3x 12 Pendlay Row (+ 10-20# each set)

Finisher: Max Hang with left arm, right arm, 2 finger, hang w/ scapular pullups

2014-01-27 Wod

every 40sec for 12 rounds:

3 power cleans @ 60% 1RM

rest 1min then

10,9,8,...3,2,1

Burpees

15sec hanging L-sit hold

Sunday Outline 1/27-2/2

Mon: Power Clean (Week 1 of 6) + finisher wod
Tues: DL/ Box J/ HSPU Amrap + Pullup work (Wk 3)
Wed: KB Swings/ Pushups/ Lunges
Thurs: EMOM Ball + HSWU + Pullup work (Wk 3)
Fri: Ball Slam / Thruster AMRAP
Sat: Partner Chipper
Sun: NO OPEN GYM - SUPERBOWL SUNDAY!

Good view for the week:

http://www.thatvideosite.com/v/13027/epic-squat-battle-between-a-powerlifter-weightlifter-a-strongman-and-a-bodybuilder

2014-01-25 Wod

8min AMRAP

8 Pullups

16 OHL, 45/25#

24 AMSU

rest 2min

4min AMRAP

4 Pullups

8 OHL, 45/25#

12 AMSU

2014-01-24 Wod

Buy In: Max KB Swings (USA, can stop just do not put down)

3 Rounds

12 Sq Cleans, 95/65#

12 Push Press, 95/65#

Buy Out: 150 - Max KB Swings = Burpees

2014-01-23 Wod

20 TGU, 55/35#

50 Burpees

Break up any way you want but

EMOM: 10 Double Unders/30 Single Unders

Pullup work (Week 2):

0-5 pullups

4x15sec Chin over bar hold

4x 9 Assisted Pullups

10, 8, 6 DB Row (+ weight as reps decrease)

5+ pullups

4x15sec Chin over bar hold

5x 3 Weighted Pullups (same weight)

3x 12 DB Row (+ 5-10# each set)

2014-01-22 Wod

Skill Work:

3x8 Hip Extension

10-1

Hang Sq Snatch, 95/65#

1-10

K2E

2014-01-21 Wod

Skill: Pullup work (Week 2 see below):

3 Rounds

40 Pushups

50sec Handstand Hold

60 Air Squats

Finisher: Max Hang with left arm, right arm, 2 finger, hang w/ scapular pullups

Week 2

0-5 Pullups

5,4,4,4 Pullups w/ negatives (4sec descent)

10, 8, 6, 10+ Bent Over Row (+ weight as reps decrease, - weight last set)

5+ Pullups

5,4,4,4 Pullups w/ negatives (5sec descent)

3x 12 Bent Over Row (+ 10-20# each set)

2014-01-20 Wod

1RM Power Clean

Finisher:

EMOMx10

100m Sprints

Sunday Outline: 1/20-1/26

Mon: 1RM Power Clean plus finished outside (warmest day of the week)
Tues: Pullup work (Wk 2) + pushups, handstand hold, air squats
Wed: Skill work: Hip extension then: Hang Sq Snatch and K2E
Thurs: 10 DU Emom with TGU and Burpees + Pullup work (Wk 2)
Fri: Max KB Swings buy-in and Burpee buy-out based on buy in
Sat: 2 AMRAPs

Good reads for the week:

http://breakingmuscle.com/crossfit/the-importance-of-respecting-the-crossfit-process

http://vault-performance.com/top-10-reasons-why-you-should-be-doing-crossfit/

2014-01-18 Wod

12min AMRAP
12 SDLHP, 28/20 kg
8 KB Swings, 28/20 kg (Russian)
16 Double Unders

2014-01-17 Wod

EMOMx16
Odd: 4 Zercher Squats, 115/75# + 8 T2B
Even: 4 Shoot Throughs + 8 Wallballs, 20/14#

2 Burpees for every rep not completed

2014-01-16 Wod

1RM OHS

Then

4 Rounds
Partner A: 4x (1 Power Snatch+ 2 OHS), @60%1RM OHS (timekeeper)
Partner B: Max Farmers Carry, 55/35#

Pullup work (Week 1):

0-5 pullups
4x 8 Assisted Pullups
3x 10, 8, 6 DB Row (+ weight as reps decrease)

5+ pullups
5x 3 Weighted Pullups (same weight)
3x 12 DB Row (+ weight each set)

2014-01-15 Wod

10min AMRAP
250m Row buy-in then
8 Power Cleans, 115/75#
6 Pullups
4 Burpees

2014-01-14 Wod

Complete the following in 14min
90sec L-sit (on rings) buy-in then
AMRAP in remaining time of:
5 Back Squats, 115/75#
9 Ring Dips

Pullup work (Week 1):

0-5 Pullups
4x 4 Pullups w/ negatives (6-10sec descent)
4x 10, 8, 6, 10+ Bent Over Row (+ weight as reps decrease, - weight last set)
4x Hanging one arm, 2 finger, hanging w/ scapular pullups (max effort)


5+ Pullups
4x 4 Pullups w/ negatives (6-10sec descent)
4x 10, 8, 6, 10+ Bent Over Row (+ weight as reps decrease, - weight last set)
4x Hanging one arm, 2 finger, hanging w/ scapular pullups (max effort)

2014-01-13 Wod

Re"Bear"kah 2.0

Completed the following in 30min:

1st 15min:
30 Burpee into T2B buy-in then:
amrap in remaining time of:
30 box jumps, 24/20
30 DL @ 50% 1rm

followed immediately by

2nd 15min:
1mile buy in (800x2) then
max 400m hill sprints

At 30min mark:
30-6x(max hill sprints)= lengths of 10' bear crawls

Sunday Outline: 1/13-1/19

Mon: Rebekah's Bday wod and it's nice outside...
Tues: Back Sq and Ring Dip AMRAP with DB Row finisher
Wed: Lifestyle Challenge Benchmark Wod
         10min AMRAP
         250m Row buy-in then
         8 Power Cleans, 115/75#
         6 Pullups
         4 Burpees
Thurs: Snatches and Farmer Carry partner wod
Fri: Wallballs and GHD finisher
Sat: KB Swing AMRAP
Sun: Open gym for benchmark make-up

Starting next week on Monday, and Mondays through Feb, we will be working on our power clean. Come prepared to do work!

Good reads for the week:

http://breakingmuscle.com/crossfit/crossfit-gymnastics-bodyweight-mechanics-are-basics-for-a-reason

http://www.huffingtonpost.com/mark-rippetoe/the-overhead-press_b_4550676.html

Lifestyle Challenge

I want to emphasize both nutrition and performance - hence the change from Paleo Challenge to Lifestyle Challenge. Next one (prob starting in mid May) will require a sign up HERE. I am implementing a few of those things for this challenge, namely:

Body measurements as follows:

Benchmark wod: 2014-01-15 (with make up on 2014-01-19)

CFV 6-week Lifestyle 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 unibrow grows twice as fast. Don't let bushy foreheads happen to you.

- Starts Monday Jan 13 at 12:01a. Ends Sunday Feb 23 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:

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:

Best to all!

2014-01-10 Wod

250m Row

10 AMSU

10 MBC

250m Row

20 AMSU

20 MBC

250m Row

30 AMSU

30 MBC

250m Row

40 AMSU

40 MBC

2014-01-09 Wod

4 Rounds

12 Pullups

12 Box Jumps, 24/20”

200m Run

Finisher:

3 sets, max pushups. rest 1min btwn sets

2014-01-08 Wod

Skill: Heavy TGUs then

12min AMRAP

4 TGU, 55/35 (2 each arm)

8 left arm db push press

8 right arm db push press

16 air squats

Finisher:

2min parallette/hanging L-sit hold

2014-01-07 Wod

14min AMRAP

35 Weighted Pushups, 45/25

then

7 Hang Power Snatch, 95/65#

35 Double Unders

2014-01-06 Wod

6 Rounds

3 DL @ 80% 1RM

6 Burpees Over Bar

9 T2B

Sunday Outline 1/6-1/12

Last chance to register for:

Big Em's Strength Club (Mon/Fri at 745a or Tues/Thurs at 615p)
Truth in Force Throwdown (athlete, volunteer, or judge)

Mon: Heavy DL and some T2B
Tues: pushup buy in then HPS and DU Amrap + parallette finisher
Wed: Dumbbell Day
Thurs: pullups, box jumps, and dress warm (short time outside) + pushup finisher
Fri: row, amsu, mbc
Sat: THROWDOWN!

2014-01-04 Wod

15min AMRAP
15 Wallballs, 20/14"
5 WAMSU, 20/14#
5 Plyometric Pushps
EMOM: 5 Burpees

2014-01-03 Wod

5-5-3-3-1-1-1-1

Snatch Balance

Then

2-4-6-8-10-8-6-4-2

Hang Squat Snatch, 45/30#

T2B

2014-01-02 Wod

“2014”

1000m Run

500 Single Unders

250 FATPU (Maybe?)

100 Air Squats (maybe?)

75 AMSU (Maybe?)

50 OHL, 50/35

25 Ball Slams, 50/35

13 Burpess

1 HSWU