Run/Row/Jump/Bike 2 minutes

Dynamic Stretches

2x:

15 Squats

15 Push Ups

10 Box Jumps

Skill Work

A) Clean and Jerk Skill Work and Warm Up.  Burgener Warmup.

B) Stone to Shoulder review and warm up.

WOD

“Grace meet Stone”

15 rounds for time:

1 Clean and Jerk @ 135/95

1 Stone to Shoulder

* Please try to keep everyone organized and keep the stones and bars clear from each others.  Kind of afraid of one or the other getting dropped on the other.

Run 1 lap

High Knees

Butt Kickers

Dynamic Stretches

Shoulder Triplet

10 PVC Thrusters

10 Thrusters w/unloaded barbell

Skill Work

A) Couch Stretch 2min/side

B) Lacrosse Ball Roll feet (arches/fascia) 1 min/side

C) Movement Review

WOD

“Cement Mixer” (CFNE)

7 rounds of:

Every 3 minutes complete:

400 meter Run (500m Row) *

12 Toes to Bars

Rest remainder of the 3 minutes after you complete the TTBs, then repeat….

* This is tough wod and you have to get cooking on the Runs.  If people can not complete 3 laps fast enough or fails at some point.  Have them drop down to 2 laps.

IF IT IS RAINING AND RunNING IS OUT:

7 rounds for time:

40 Double Unders (x3 singles or tuck jumps)

10 Grasshoppers (L then R is one rep)

10 Toes to Bar
 

3 minutes Jump Rope

Dynamic Stretches

2x:

10 PVC Overhead Squats

15 Wall Ball

25 Jumping Jacks

Skill Work

A) Pull Progression:

1-1-1-1-1 Weighted Dead Hang Pull Ups

* If dead hangs are not developed, perform 5 max negatives from bar (at least 5 second descent), or as inverted Barbell Row negatives.

B) Movement Review for WOD

WOD

Five rounds of:

5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Push Presses
5 Dumbbell Squats

Increase the load each round. Rest as necessary between rounds.   Athlete can not put the dumbbells down during set!  This is NOT a timed WOD.  Rest as needed between rounds.

Run 2 laps

Dynamic Stretches

2x:

Run 1 lap

25 Squats

20 Sit Ups

15 Supermans

5 Walk Out Push Ups

Skill Work

15 minutes to work up to a 1RM Back Squat

WOD

Nutrition Challenge Buy In WOD #1

2 Rounds of “Barbara”:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

It will be similar to the last challenge we did, with a few simplifications and a couple of new “tid-bits”.

What

1. We are going to take some metrics (body fat reading, performance metrics and photos).
2. You are going to eat clean and do the “right things” for 30 days.
3. Then we are going to “retake” those metrics.
4. You are all going to have improved and the top 3 get prizes.

When

Initial benchmarks, photos and measurements commence this week (May 14th).

Nutrition “talks/mini-seminars” will take place Wednesday 5/16 at 7:15pm and on Saturday 5/19 at 10am.

Eating clean and living right starts Monday May 21st and ends Monday June 18th.

How do you “Play”

This challenge is points based.  You will accumulate points each day for each meal, getting enough sleep, drinking enough water, working out, etc.  (we will outline these all below).  You will also gain additional points for placing in the top 3  for any of the metrics along with achieving your 30 day goal (details below).

1. First, you must “Buy-In” with the initial measurements, photos, perform the 2 metrics WODs this week and set yourself a 30 day goal.
2. Next, from 5/21 to 6/14, you will eat right, get to the gym, sleep, drink and generally do the “right stuff”.
3. Each day you will be logging your meals and daily ‘habits’ on our online tracking system.  You will need to log in with via Facebook, so if you don’t have a Facebook account, get one.
4. The week of 6/14, we will retake measurements, photos and reperform the WODs.
5. I will retire to my nerdery, compile everything, then announce the winners.
6. A giant group hi-5 goes down.  It’s going to be sweet.

The Details

How you will earn points.

Meals:

You are expected to eat 5 “meals” a day – 2 of which you can consider “snacks” and/or one being your post-wod recovery meal (shakes are acceptable, see below).  Otherwise, you will gain points for each meal based on what the meal consists of:

• [+0] Skipped OR un-allotted cheat meal: not Paleo, Zone or Thrive
• [+1] Paleo, Zone or Thrive meal
• [+2] Zone meal:  Half of your carb blocks came from veggies.
• [+2] Paleo/Zone: Paleo quality in Zone proportions
• [+2] Post Work Out Recovery Meal/Shake before leaving the gym
• [+2] Allocated Reasonable Cheat Meal (2/week)

You will also gain points for:

• [+1] Eating 5 meals for the day
• [+1] Having fewer than 5 hours between each meal

Exercise:

You will be awarded points for working out at CFN.    This is a sliding scale based on the number of workouts you perform during the week:

• [-10] Fewer than 3 WODs/week
• [+0] 3 WODs a week
• [+10] 4 WODs a week
• [+20] 5 or more WODs/week

We will also allow participants to count 1 “home” WOD/week.  You must post your workout to the Facebook group, and you better not be be sandbagging it!!!

Other Points:

• [+1] Drinking half of your body weight in ounces of water
• [+1] Getting 8+ hours of sleep last night

30 Day Goal:

We have recently hosted the CrossFit Goal Setting Certification with Greg Amundson at our box and it certainly left an impression!  So for those that were not able to attend, here is a quick breakdown.   What does this mean to you and this challenge?  You are going to pick yourself a 30 day goal – it could be anything from an unassisted dead hang pull up to giving up coffee for 30 days.  This goal should be both challenging AND attainable.  It also needs to be made public – announce it on our Facebook group or write down and give it to us.

In the end, if you achieve this goal, you will get another 100 points added to your overall score.

Metrics:

Additional points will also awarded for 1st, 2nd and 3rd placers in the other metric categories:

Team Mode!

Best Practices

Here a  few other optional, but HIGHLY RECOMMENDED things you should be doing throughout this challenge:

1. Take your Vitamin D:  5000 iu’s/day
2. Take your Fish Oil/Omega 3s:  4000 mg’s/day
3. Since this is a community based challenge, we encourage you to post up photos of your meals (not required this time around), tips, recipes, encouragement whatever that might be of use to anyone in our Private Facebook Members Group.   If you are not a member of this group, friend one of us on Facebook and remind us to add you into it!

This is hard!

Yup.  It will be.  It is a lifestyle change for many of you.  Those typically do not come easy.

Is it going to require planning your meals out ahead of time?  Chances are yes.   Is it going to be hard to break habits?  You betcha.  5 days a week at the gym?  Yup.  Just do it.

In the end,  it is only 30 days.  

Make them count.   Get yourself into some good habits.  It gets easier.  I promise.

Greg’s seminar focused on goal setting and positive self-talk as critical mental skills both inside the box and outside the box (no pun intended!). He argued that the mindset you develop in the box in setting and achieving goals you would have thought impossible prior to starting CrossFit can be applied just as successfully outside of the box in other areas of your life. Greg’s positive attitude and enthusiasm for the material he covered was inspiring, and although this synopsis does not do the course or Greg justice, here were the highlights:

Goal setting:

Just like each of the movements in CrossFit has specific ‘Points of Performance’ (hips fully open, chin over the bar, arms locked overhead, etc.), goal setting can be thought of as having the following specific ‘Points of Performance’:

1.  The goal must be specific and concise (“I want to perform 25 kipping pullups in a single set” rather than “I want to be better at pullups”)
2.  The goal must be expressed in the positive tense (“I want to do 10 double unders” rather than “I don’t want stop tripping up on my double unders”)
3.  The goal must include a time frame that is challenging yet realistic and achievable (“I will achieve my goal by the end of this month”)
4.  The goal must provide you with intense inspiration, motivation and direction (i.e., what do you want to do so much that you are willing to gladly put the effort into it to make it happen?)

Greg also had three ‘rules’ that he believed applied to goal setting:

1.  What we focus our attention on will increase in our lives
2.  Our thoughts and our words will be the primary factor in focusing our attention
3.  We can learn to use our thoughts and our words to create goals

Goals are a way to keep your eyes focused on the direction you want to go, regardless of the direction you may be currently going. Greg believes that once you set a goal and commit to it, fate and providence will rise in your favor. He encouraged us to believe in ourselves and commit to our goals!

Positive self-talk:

Greg emphasized the power of positive self-talk in setting ourselves up for success as athletes and in other areas of our lives. He made the point that just as we need to eat healthy nutritious food to fuel our physical self, we need to feed our mind with healthy, positive thoughts. In particular, he discussed the use of mantras and triggers:

1. Mantras: specific phrases that have personal meaning that remind of us a previous success or previous positive experience (examples: “Yes, I can” or “Breathe and fire!”). According to Greg, the most effective times to use mantras or other positive affirmations are either in the 30 minutes prior to a workout, during the workout itself, or in the 10 minutes or so after a WOD when your mind is clear and receptive to positive thoughts.

2. Triggers: a particular physical motion that triggers you to move ahead (a fist pump, clapping your hands – any particular move that reminds you of a positive memory and serves as your cue to get back on the bar and get going).

Greg made the analogy that just as you would replace a bad rep on an exercise with a good one to have it count (like getting your chin over the bar for a pullup to count), if a negative thought creeps in or someone gives you negative words, you replace them with positive thoughts/words. He gave a great example of the negative effect it had on him when someone told him that the next miles in a long-distance run he was doing were going to the be hardest yet (bad rep!), and the positive effect it had on him when his wife jumped in and told him instead that the hardest part was behind him and that he was going to fly over the next miles (good rep!).

Greg shared some great stories about experiences he had had that showed the power of the mind to affect an athlete’s performance. If you get the chance, collar one of the people that attended the seminar and ask about ‘the big guy (“I know I will get hurt”) and the little guy (“I can do it”)’, ‘the 50 mile mark’, and ‘finding your direction in a spinout’. He encouraged us to develop the spirit of Kaizen – a japanese word from the samurai that means to try and be a little better each day than you were the day before.

After the course, there was a group WOD involving one of our favorites – burpees! After the group burpee WOD, Greg and a few of the hardier souls were seen to be doing L-sit rope climbs, handstand walks and even some pistols on top of kettlebells. A good time as had by all – highly recommended!

Special thanks to Steve for writing this up!

Run/Row/Jump 2 minutes

Dynamic Stretches

10 “Class Perfect”/”Mess with them” Six Point Burpees

2 minutes tabata Wall Ball

Skill Work

A) Pull Proression:

Four sets of:

WOD

50 Jumping Jacks

Dynamic Stretches

CrossFit Warm Up – 2 rounds

25 Jumping Jacks

Skill Work

Press: 8 sets of 1, increasing weight.  Rest approximately 90 seconds between lifts.  Start at least 80% 1RM.

WOD

2 minutes Jump Rope

Dynamic Stretches

2x:

2 minutes double under practice

15 Squats

15 Lunges

15 Push Ups

Skill Work

A) Pull Progression: 10 minutes volume training of dead hangs

B) Movement Review and Warm Up

* Volume training is meant to not burn us out, the idea is to choose a number of reps that can be maintained within 2-3 reps for each of the 10 minutes.  Every minute on the minute perform the target number then rest the remaining time.  Dead hangs, partner assist, band assist, inverted Barbell Rows (chest to bar).

C) Power Clean review and warm up

WOD

Run 800m

Dynamic Stretches

2x:

20 Squats

15 Supermans

10 Push Ups

5 Ring Dips

Skill Work

High Bar Back Squat

10 sets of 3 @ 60% 1RM.  Perform lifts every minute on the minute.

Explode out of the bottom!  These are for speed!

WOD

For 14 minutes:

1 minute work:  AMRAP 5 Wall Ball, 5 Kettlebell Swings

1 minute rest