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

2013-12-31 Wod

"Fran"
21-15-9
Thrusters, 95/65#
Pullups

2013-12-30 Wod

Death by:

KB Swings, 24/16kg USA + 1HSWU

Sunday Outline 12/30/2013 - 1/5/2014

Mon: Death by KB swings +
Tues: The most well known nasty girl wod
Wed: Closed (Happy New Year)
Thurs: "2014"
Fri: Snatch Balance then barbell wod
Sat: Wallball / Stay Warm AMRAP
Sun: Open Gym

2013-12-28 Wod

33-22-11

Pushups

Power Cleans, 115/75#

Box Jumps, 30/24”

2013-12-27 Wod

1RM Deadlift

then

5min AMRAP

10-20-30-40...

Double Unders (must be unbroken)

2013-12-26 Wod

“Evabra”

4 rounds (2min rest in between each round)

800m Run

10 Pullups

20 Pushups

30 AMSU

40 Air Squats

2013-12-24 Wod

3rd Annual 12 Days of Christmas Wod

12 Burpees
11 Shoulder to Overhead + 11 Burpees
10 Box Jumps + 10 Burpees
9 T2B + 9 Burpees
8 HPC + 8 Burpees
7 KB Swings + 7 Burpees
6 Front Squats + 6 Burpees
500m Run + 5 Burpees
4 TGU + 4 Burpees
3 Thrusters + 3 Burpees
2 HSPU + 2 Burpees
1 Bear Complex + 1 Burpee

135/95# for barbell movements
28/20 kg for Swings and TGU
30/24" for Box Jumps

2013-12-23 Wod

4 Rounds

18 Alt. DB Snatches, 75/55#

9 Wallballs, 25/15# slam balls (18 wallballs, 20/14# med balls)

Sunday Outline 12/23-12-29

Mon: DB Snatch and honey, who shrunk my wallballs?
Tues: 3rd Annual 12 Days of Christmas Wod
Wed: Closed
Thurs: "Evabra"
Fri: 1RM Deadlift
Sat: Ivan's Bday Wod (pushups + power cleans, 115/75# + box jumps, 30/24")

2013-12-18 Wod

3 Rounds

40 Double Unders

30 Push Presses, 95/65#

20m Weighted Bear Crawl, 55/25# (down and back)

10 Burpees

2013-12-17 Wod

tabata Kb Swings, 24/16 kg (usa)

tabata amsuwb, 20/14#

tabata Goblet squats, 24/16 kg

2013-12-16 Wod

8 min amrap1

Rest min then

8 min amrap2

2n = increase by 2 reps each round

Amrap 1

1 tgu (each arm), 75/55#

2n box jump overs (games standard), 24/20"

Amrap 2

2n ohl (w/ dumbbell), 75/55#

10 box jumps (regular standard), 24/20"

Sunday Outline 12/16-12/22

Mon: Box Jump Double AMRAP
Tues: Kettlebell Tabata
Wed: Matt Ryan's Birthday Wod (A LOT of push presses)
Thurs: 5x5 SDL + Sled Push EMOM
Fri: Thruster AMRAP
Sat: Cleans
Sun: Open Gym is on!

2013-12-13 Wod

40 Power Snatches, 115/75#
120 OHL, 45/25#
Break up any way you want

2013-12-12 Wod

8 x 2min Rounds
200m Row
AMRAP in remaining time
6 DL @ 60% 1RM

8 K2E

2013-12-11 Wod

11min AMRAP
5 Burpees
6 Pullups
11 Wallballs, 20/14#

Rest 1min after AMRAP then:

Max Front Squats w/ med ball, 20/14# in 90sec

2013-12-10 Wod

45 Ring Dips in as few sets as possible

Then

14min AMRAP
21 Supermans
14 Hand Release Pushups
7 Box Jumps, 30/24"

2013-12-09 Wod

3 Rounds

10 Clean and Jerks, 135/95#

15 AMSUWB, 20/14#
20 KB Swings, 24/16 kg (USA)

Sunday Outline 12/9-12/15

Mon: Clean and Jerks
Tues: Starter of 45 Ring Dips in as few sets as possible
Wed: Finisher of Max Squats w/ 20# MB in 90sec
Thurs: Row 200m every 2min + DL and K2E
Fri: 40(?) + 120(?) broken up any way you want
Sat: Partner Ball Slams

2013-12-07 Wod

100m Run

12 (Thrusters + 2 OHL), 95/65#

200m Run

10(Thrusters + 2 OHL)

300m Run

8 (Thrusters + 2 OHL)

400m Run

6 (Thrusters + 2 OHL)

2013-12-06 Wod

3-3-3-3-3 Weighted Pullups

9min AMRAP

5 C2B Pullups

15 Double Unders (unbroken for Rx)

2013-12-05 Wod

"Sha's Snatch Ladder"

3 Rounds
12 Hang Squat Snatches, 45/30#
5 Burpees
7 Power Snatches
5 Burpees
4 Squat Snatches
5 Burpees

Buy out: 47 Double Unders + 2 Burpees

2013-12-04 Wod

14min EMOM

Odd: 11 T2B

Even: 8 KB Swings, 32/24 kg (Russian) + 3 Shoot Throughs

2013-12-03 Wod

4 Rounds

300m Run

15 Ring Pushups

30 Med Ball Twists, 20/14#

5x (1 MBC + 2 Squats)

2013-12-02 Wod

"Becky said no KB Swings"

12min AMRAP
3 TGU, 55/35# (alt arms every round)
9 DL @ 60% 1RM
12 Box Jumps, 24/20”
EMOM 3 burpees (start and end with burpees)

Sunday Outline 12/2-12/8

Mon: Becky's Birthday Wod
Tues: Twists for Time
Wed: EMOM T2B KB Shoot Throughs
Thurs: Sha's Snatch Ladder Birthday Wod
Fri: C2B Pullup AMRAP
Sat: Thruster Lunge and dress warm

2013-11-30 Wod

"Lumberjack 20"

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

20 Deadlifts, 275/195#
Run 400m
20 KB swings, 32/24 kg
Run 400m
20 Overhead Squats, 115/75#
Run 400m
20 Burpees
Run 400m
20 C2B Pullups
Run 400m
20 Box Jumps, 24/20"
Run 400m
20 Squat Cleans, 115/75#
Run 400m

Compare to 2012-11-22

2013-11-29 Wod

1mile Run
48 Burpees
1mile Run

2013-11-28 Wod

EMOMx12
5 SDLHP, 95/65#
6 KB Swings, 24/16 kg (USA)
7 Pushups
1 HSWU

2013-11-27 Wod

"Jackie"
1000m Row
50 Thrusters, 45/30#
30 Pullups

Compare to 2012-12-18 Wod

2013-11-26 Wod

13min AMRAP
7 Deficit Deadlifts  50% 1RM
6 Inverted Burpees into HSPU
13 OHL, 45/25#

2013-11-25 Wod

3 Rounds
150 Single Unders
50 AMSU
25 Back Squats, 105/75#

2013-11-23 Wod

4 Rounds
1min KB Swings, 28/20 kg (Russian)
1min OHL, 45/25#
1min AMSU
1min OHS, 85/55#
1min Rest

2013-11-22 Wod

44 MBC, 20/14#
44 T2B
44 Pushups
44 Double Unders

2013-11-21 Wod

4 Rounds
6 Split Jerks, 135/95#
8 Box Jumps, 30/24"
10 Ring Dips

2013-11-20 Wod

12min AMRAP
30 Double Unders
3-6-9-6-3-6-9-6-3-6... DL @ 60% 1RM

2013-11-19 Wod

5 Rounds
13 Wallballs, 20/14#
6 Power Snatches, 145/105#

2013-11-18 Wod

13min Partner AMRAP
A: 300m Uneven Farmers Carry, 65/45#
B: 3 HSPU + 30m Bear Crawl

Sunday Outline 11/18-11/24

New class times on:

-Tues/Thurs Evenings at 445p, 530p, 700p, 745p (NO 615p class)
- Wednesdays at 1200p

And keep bringing friends!

Mon: Partner, Carry?
Tues: 5 Rounds power snatch
Wed: Double Unders and Deadlifts
Thurs: Split, Jump, Dip
Fri: It's the 22nd
Sat: 1min, 1min, 1min, 1min, 1min

2013-11-16 Wod

Teams of 3 for 3 Rounds
4DL @ 75%1RM + 200 run (TK)
Max Row
30 Double Under (RRT)

2013-11-15 Wod

5-5-3-31-1-1-1
Push Press

Finisher
9min AMRAP
9 Box Jumps, 24/20"
9 Push Press, @ 65%

2013-11-14 Wod

7min AMRAP
4 TGU (Left Arm only), 55/35#
4 Shoot Throughs
25 Air Squats

After 7min AMRAP, rest 1min then repeat with Right arm only TGU

2013-11-13 Wod

"Sloane's Slaughterhouse"

Buy-in: 43 Pullups (EMOM: 3 T2B)
4 Rounds
7 Burpees
11 HPC into 2 Front Rack Lunges, 95/65
Buy-out: 15 Inverted Burpees into HSPU

2013-11-12 Wod

13-12-11-10-9-8-7-6-5-4-3-2-1
KB Swings, 28/20 kg (USA)
WAMSU, 45/25#

2013-11-11 Wod

"Omar"

In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, who died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. 
10 Thrusters, 96/65#
15 Bar Facing Burpees
20 Thrusters
25 Bar Facing Burpees
30 Thrusters
35 Bar Facing Burpees

Sunday Outline 11/11-11/18

keep bringing friends!

Mon: Honoring a fallen US Army First Lieutenant from Hamilton, NJ
Tues: 11,12,13 KB USA and WAMSU
Wed: Sloane's Belated Bday Wod (new movement debut!!!)
Thurs: 2x 7min AMRAP triplet
Fri: Push press
Sat: Team Row

2013-11-09 Wod

5min AMRAP
1n one-legged Box Jump, 20/12"
1n KB Swing, 20/12 kg (USA)
rest 1min
5min AMRAP
2n Box Jump Overs, 20/12"
2n KB Swing, 20/12 kg (Russian)
rest 1min
5min AMRAP
3n Burpee Box Jump Overs, 20/12"
3n one-armed KB Swing, 20/12 kg (Russian)

2013-11-08 Wod

16-8-4-2
HSPU
OHS, 115/70#
T2B
rest 1min then
2-4-8-16
Pushups
Air Squats
AMSU

2013-11-07 Wod

12min AMRAP
12 OHL, 55/35# DB
24 Double Unders
12 Alt One Arm DB Snatch, 55/35#

2013-11-06 Wod

"Mary loves Running and Burpees!"

23min AMRAP
46 Burpee Buy-in then
400m Sandbag Hill Carry, 45/25#
8 Tire Flips
2 HSWU

2013-11-05 Wod

5 Rounds
50sec Amrap: 5 DL @ 50% + 5 Bar facing burpees
10sec Rest
50sec Amrap: 5 Broad Jumps + 5 AMSU
10sec Rest
50sec Amrap: 5 Jumping Pushups + 5 Supermans
10sec Rest

2013-11-04 Wod

4 Rounds
400m Run
12 Wallballs, 20/14
6 Squat Cleans, 135/95
2 TGU, 75/55#

Sunday Outline 11/4-11/10

Check the announcements at the top left on the website (also on the whiteboard between the two bathrooms)

Final electrical inspection for the upstairs room on Tuesday. Next stop - final building inspection!

Remember the new class schedule for Fri nights (445p, 530p, 615p) and Sat mornings (745a, 830a, 915a)

Mon: Heavy Squat Cleans
Tues: Remember, remember, the 5th of November
Wed: Mary's Bday Wod! (wear layers - and nothing fancy!)
Thurs: Alt DB Snatches AMRAP
Fri: Pushups, Air Squats, AMSU plus their bizzaro verisons
Sat: Larm is to Lleg as...

2013-11-02 Wod

10 TGU, 65/35# (barbell)
100 Double Uunders
10 Manmakers, 55/35#

2013-11-01 Wod

Teams of 3 for 4 Rounds

23 KB (Russian) swings, 32/24 kg (TK)
Max Row
12 Pistol Squats (RRT)