Archive for January, 2016

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Diet Contest final third. CFG Open is 3 weeks away.

January 31, 2016

Diet Contestants-  You are in your final third of the 6 weeks.  Here’s a few notes that may bot apply to those of you doing this for longterm “lifestyle” changes but definitely DOES apply to anyone in it to win it.

A fair amount of you are not tracking your progress in any quantifiable way.  As in this exchange, which I’ve had more than once:

Me- Hey  BLANK.  How’s food going?

Contestant- Umm.  Good.

Me- Have much have you lost?

Contestant-  I haven’t gotten on the scale yet.

Me- Ok… So how do you know if things are working?

Contestant-  Ummm…

Anyway, the scale is only one of MANY metrics but you should be keeping track of progress or lack thereof in SOME way.

On that note, if you are NOT progressing as you’d hoped, there is still time, but not much. In this short window, and for the sake of the contest only, it makes sense to makes some changes that you would not sustain for much longer than the 13 days we have left.  Calorie deprivation is the most obvious example.   But extremely low carb intake, extremely high activity level, and as the after pictures draw closer, possibly sodium loading/depleting.  Online resources abound, and the demographic who sheds water/fat/weight the best are bodybuilders.  A google search of: Bodybuilders/Pre Contest/Fat Loss is one place to start.

Again,  don;t mistake these steps for things I advocate as healthy or even smart.  But you CAN make a big difference in your appearance in the time remaining.

As always, if you want to depart from our scheduled programming for the sake of your own diet contest efforts, that’s fine.

On that note:  We are looking for a host for our awards ceremony.  The date is Saturday 2/20/16 and typically goes about 3 hours, usually from 7-8 to 10-10:30 ish.  Recall that this is where your before and after pictures circulate and you cast your votes for the most visually improved male and female contestant.  There’s also the prestigious SPIRIT OF CROSSFIT award and the LIFETIME ACHIEVEMENT award.   Worst case scenario, we hold the party at the gym.

Switching gears.  We are 3.5 weeks away from the CrossFit Open.  Time for you to register.  This is something that all of you should do.  Regardless of your experience vis a vis CrossFit, where you are in life, whether you think “it’s stupid”, etc.    For $20 you get 5 chances to test your fitness and compare it to, literally, a worldwide pool of applicants.  If you are in poor shape and therefore wouldn’t do well against the competition, then you are looking to next year;  firm in the resolve that you will have improved by then and that improvement will be reflected in your worldwide standings.  Even if you’ve been tracking along the diet contest prep, you should register and participate.  Additionally, there’s no travel necessary and within a four day window (thursday through monday) you can by and large attack these wods at your convenience.

 

I feel so strongly about this that if the $20 entry fee is a substantial obstacle,  CFCB will split the cost with you.  Please see me if that’s the case.

Link To register is http://games.crossfit.com/games-widget“>HERE!

 

WODS foR MONDAY 2-1-16

OPEN PREP

OPEN WOD 15.5

FOR TIME: 27-21-15-9 ROW CALORIES/THRUSTERS 95/65

DIET CONTEST

4 x through the cycle as follows

A) 5 Minutes Monostructural Activity (airdyne/heavyrope/ski erg/ treadmill/ row etc) at 80% (harder than zone 1)..

B) 1 Set Max reps Chinese Row, 1 set Max Reps Bench Press.  Pick a weight that you could get for 15-20 reps fresh.

 

 

 

 

 

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Sunday 1-31-16

January 31, 2016

Jill is back so the mash is in Full Effect at 10 am.  Open gym is 10-12.

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WOD for Friday and Saturday 1-29-16 and 1-30-16

January 29, 2016

Friday

Open Prep– First,  CFG Open WOD 11.3

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (110lb / 50kg)
Jerk (110lb / 50kg)

Squat clean and Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Rest 5 Minutes–Then Repeat workout identically except loads are 135/95.  Score each WOD separately.

Diet Contest– If you are reluctant to run for any reason, be it the cold, the dark, 0r the creeps behind Home Depot, please Sub Max Reps in 10 minutes of any of the following:  1-Heavyrope 2-Double Unders  3-Jump Rope Singles 4-  Step Ups to 20″

A) Run a mile for time.  B) 5 Mins Max Rep Wallballs 20/14.  C) 20 Rep Max Back Squat.  Note the time at finish of A.  Five minutes later start B.  Note the time at finish of B.  5 Minutes later start C.  Please arrange your equipment (wallballs, Squat bar and appropriate load) during your 5 minute rest period.  1 attempt only on the 20 rep max.  Challenge yourself, but err on the side of lighter if you are in doubt about your ability to finish.

Saturday- Yoga is at 8:45.  Open Gym 10-12.

Open Prep-

A) Snatch from the Knee @ 50%x3, 55% x3, 60%x3, 65% x 2, 70% X 1 x 3.  These are light and crisp.  Focus on mechanics (hit the hip, elbows locked, fast punch etc) and speed on the turnover.

Move straight into

B) Snatch Pulls @ 100 % 4×3.

Rest as necessary

C) For time.  Doubles/Ring Muscleups, 50/5, 40/4, 30/3, 20/2, 10/1.   If you don;t have muscle-ups.  2x the number of “swing pull” so 50/10, 40/8 etc.

Rest to recovery

If and only if your shoulders feel OK then finish with ….

D) 50 Toes To Bar for time.

 

 

 

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WOD for TH 1-28-16.

January 28, 2016

OPEN PREP- Stretch, Roll and Recover.  Thereafter, work on a weakness.

DIET CONTEST-  30-40m Zone 1.  Still a steady, mildly uncomfortable pace,  but do better  (more, longer, faster etc) than last week.

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WOD for Wednesday. And some congrats.

January 27, 2016

Congratulations are in order to Liz B.  who won her age group in a 5k this past weekend.  Lindsey and Ryan both placed in the top 3 in their 5k (I believe a different one?) Well done athletes!

WOD for Wednesday 1/27/16

Open Prep: A) 1o Minutes Butterfly/Kip/Muscleup Practice.  B) 4x Max Rep Unbroken C2B Pullups.  rest 3 minutes between efforts.  C) 3×8  Top 1/2 Bench Press for load.

Diet Contest: Starting every 2 Minutes  1 Rope Climb (scale to 5 pullups), 2 Squat Clean to Overhead (thruster or clean and jerk) 4 OTB Burpees.  2 Minutes to complete the round and things start again, but burpees add +2.  So 2nd round=6 OTB burpees, 3rd round 8 etc.

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Wod’s for the week. 1-25-15 to 1-29-15

January 25, 2016

Monday

Open Prep:  Amrap in 12 minutes.  30 Doubles/10 Thrusters,  then 30 Doubles/12 Thrusters, then 30/14 etc.

Diet Contest: EMOM x 30 minutes.  A) 20 Situps  B) 15/12 Airdyne Calories  C) 20 KB Swings 24/16.  We did a similar workout on 7-17, with 10 pullups taking the place of the 20 KB Swings.  Score is completed tasks out of a possible 30.

Tuesday

Open Prep: A) Every 3rd minute x 5 — 90 Seconds work/ 90 seconds rest.  15/12 calories on the Airdyne, then max rep snatches at 135/95.  Score is total Snatches.  B) Open Workout 11.4-  AMRAP in 10-  60 BAR FACING burpees, 30 OHS @ 120/90, 10 Ring Muscleups.

Diet Conetst: A) Bench Press @ 2-2-2-2 8-12 reps, followed immediately by 20 pushups as fast as possible.  Roll off the bench and go!  B) Row 2K for time.

Wednesday

Open Prep: A) 1o Minutes Butterfly/Kip/Muscleup Practice.  B) 4x Max Rep Un broken C2B Pullups.  rest 3 minutes between efforts.  C) 3×8  Top 1/2 Bench Press for load.

Diet Contest: Starting every 2 Minutes  1 Rope Climb (scale to 5 pullups), 2 Squat Clean to Overhead (thruster or clean and jerk) 4 OTB Burpees.  2 Minutes to complete the round and things start again, but burpees add +2.  So 2nd round=6 OTB burpees, 3rd round 8 etc.

Thursday

Open Prep: Stretch Roll Recover.  10 Minutes light work on your weakness.

Diet Contest:  30-40 Minutes, Zone 1 supress some blood sugar.

Friday-

Open Prep- AMRAP in 5 –Squat Clean and Jerk @ 165/110.  rest 5.  AMRAP in 5– Clean and Jerk @ 135/95

Diet Contest-  A) Run a mile for time.  B) 5 Mins Max Rep Wallballs.  C) 20 Rep Max Back Squat.  Rest 5 minutes between efforts.

 

 

 

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Saturday’s Open Prep WOD and Sunday’s Monster Mash

January 23, 2016

Open Prep.  This is WOD 14.3.  Step ups are acceptable.

Men

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

Women
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Monster Mash for Sunday.  Recall that this is on your own.

January 17, 2016–Rest 5 Minutes between workouts.

4 Rounds for time of:
7 Clean & Jerks 135/95
7 Ring Muscle-ups

Linchpin Test 3
3 Rounds:
21 Wallballs 20/14
14 Handstand Push-ups
7 Deadlifts 315/205

2 Rounds for time of:
400m Run
30 Toes-to-bar
20 Calories Rowing