Crossfit Veracity

2012-10-15

Paleo Challenge: GSOE Wk 4

Proud member of:

Protecting animal rights...

Post the place you've had the best tasty animal - either beef/pork/fowl/fish

2012-10-15

2012-10-14

2012-10-13 Wod

100 Supermans
50 Pullups
25 HSWU

Break up any which way you want

2012-10-14

2012-10-13

2012-10-12 Wod

5-10-15-20-15-10-5
HRPU
5-5-5-5-5-5-5
Thrusters, 115/75#

2012-10-13

2012-10-12

2012-10-11 Wod

12min AMRAP
10 Pistol Squats (5 Each Leg)
11 DB Presses, 25/15#
and either
12 Double Unders (Unbroken)
or
120 Singles
or
120m Run

2012-10-12

2012-10-11

2012-10-10 Wod

20min AMRAP
Teams of 3
15 MBC, 20/14# + 5 Ring Pullups (Timekeeper)
Tire Flips
Box Jumps, 24/20"

2012-10-11

2012-10-10

2012-10-09 Wod

Tabata AMSUWB, 20/14#
Tabata KB Swings, 20/12 kg
Tabata Back Squats, 85/55#
Tabata Double Unders

2012-10-10

2012-10-09

2012-10-08 Wod

1 mile run
30 DL, 225/155#
50 Box Jumps, 24/20"

*15min Time Cap

2012-10-09

2012-10-08

Any mistakes you made last week should stay in the past. After this week, you will be more than halfway done with the challenge - start fresh today and keep moving forward!

Paleo Pot Luck Dinner, Friday Oct 19th at 730p. Location in Millburn/Short Hills Area. Must bring a dish. (Yes, it must be Paleo)

Please post your FGB modifications - if any - on the message board by the rowers.

2012-10-08

2012-10-07

2012-10-06 Wod

"Bradshaw"

In honor of Army First Lieutenant Brian Bradshaw, 24, who died June 25, 2009 from wounds suffered after insurgents detonated a roadside bomb near his vehicle.

10 Rounds
3 HSPU
6 DL, 225(/155)#
12 Pullups
24 Double Unders

2012-10-07

2012-10-06

2012-10-05 Wod

6 Rounds
2 TGU (Each Arm), 24/16kg
6 HPC, 135/95#
120m Uneven Farmers Carry

2012-10-06

2012-10-05

2012-10-04 Wod

12min AMRAP
4 HSPU
8 DL @ 50% 1RM
200m Run

Rest 2min then

*6min AMRAP
2 HSPU
4 DL @ 50% 1RM
100m Run

*There will be a 5n burpee penalty at the end of this 6min AMRAP if you don't get the same number of rounds + partial reps as the 12min AMRAP; where n = the number of reps away you were from your total in the 12min AMRAP

2012-10-05

2012-10-04

2012-10-03 Wod

50 Wallballs, 20/14#
40 OHL, 45/25#
30 Thrusters, 95/65#

*10min Time Cap

2012-10-04

2012-10-03

2012-10-02 Wod

Teams of 3
3 Rounds
120m Sled Pull, 135/90# (Timekeeper)
Bear Complex, 95/65#
Bear Crawl

2012-10-03

2012-10-02

2012-10-01 Wod

14min AMRAP
7 Weighted Pushups, 25/10#
14 KB Swings, 20/12 kg
7 Power Cleans, 95/65#
2 Rope Ascents or 2 Monkey Bars

2012-10-02

2012-10-01

Paleo Challenge: GSOE Wk 2

Saw this earlier in the week and decided to save it to share today. Just keep things simple. Don't focus on what you can't eat - making the decision to focus on picking foods that are better for you than others is key.

A few notes:

Please plan to get your body fat measured either Monday night (sometime between 500p - 615p) or Tuesday night.

Please check/confirm your FGB scores on the message board if you are participating in the challenge

A few FAQs:

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.)

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

No. (I should have made this more clear from day one.) Going forward, you are either Rx or scaled for the sake of point calculation.

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.

Keep up the great work CFV and stay the course!

2012-10-01

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#