Sunday, September 21, 2014

Organization

Finally, somebody does some work around BARx.  The wall ball corner has never looked better ... big thanks to Loren for the job well done.

It's not nearly as flashy, but he also smoothed out the bumps in the floor over by the platforms.  I'm not sure why they keep coming back, either our floor space is slowly shrinking over time or the rubber flooring is actually regenerating itself every time the weather shifts.

Also now that diet challenge is in full swing and week 1 is nearly complete, I'd like to congratulate the below people on being above 90% diet adherence so far.  Obviously we won't be able to announce a winner until the end when we add in body comp improvement and benchmark testing, but I plan to post up the diet leaders each week, mostly because it will give me something to do.

Either we have a lot of people who are very dedicated to this challenge, or a gym full of lying cheating bastards.  Either way, consider me proud.  And no, we won't allow Maggie or Steph to win.


The next list of people are those who have neglected to so much as log one hour's worth of diet, and therefore I can only assume haven't even looked at my super-sweet spreadsheet and don't care about being a part of the awesome scoring system I've slaved so hard to put together.  No that's a joke, truthfully it wasn't that hard ... the most difficult part was spelling Larisa's last name.

Roberta's was no picnic either.

Please know that if you're on the above list, you've hurt my feelings greatly, and I leave you with a picture of what I look like on the inside right now to hopefully motivate you to log in next week.



09/22/2014 - WOD

Strength/Skills:
A): Back Squat (3 x 3 at 70%)
B1): Weighted Step-ups (3 x 20 Alternating)
** Hold a pair of dumbbells at your side
B2): Power Clean (Warm Up to WOD weight (135/95))

Metcon (AMRAP - Rounds and Reps)
Death by PowerCleans 135/95
with a 15 minute running clock perform 1 power clean on the first minute, 2 on the second minute etc. increasing by 1 each minute.  When you fail to complete a round switch to 10 burpees every minute for remaining time.

Wednesday, September 17, 2014

HOME

And we’re back from Colorado.  Somehow the planes managed to take off and land safely, which never ceases to blow my mind.  At one point we even flew through some clouds … I didn't know planes could do that.  We did get to visit CrossFit Sanitas in Boulder and they receive the nod of approval from me, mainly due to their huge facility and the fact that they had no issue with me lifting in the corner by myself.

Also the view was okay, but I much prefer the scenic overlook of my south county patio complete with the neighbors dirty, rusted, and collapsed above-ground pool.

Now that I’m home, rest assured that I am diligently working on your spreadsheet requests and will process them in the order they were received.  I would however like to state that if your name wasn't on the original list from the gym board and you haven’t contacted me, then I literally have no possible way of knowing what you want.  And if you have some sort of telepathic E.T.-like power and you've been communicating with me that way, I’m not getting the message.

And even if I was, I make it a point not to listen to the voices in my head.


09/18/2014 - WOD

Strength/Skills:
A): Overhead Squat (Find 3RM For Today)
B1): barbell rollouts (3 x 10)
B2): Pull-ups (3 x Max Reps)

Baseline (Time)
500 m row
40 air squats
30 sit ups
20 push ups
10 pull ups
** Testing is part of the 8 Week Nutrition Challenge **

Friday, September 12, 2014

Whew!

All of the nutrition challenge participants should have received an email sometime today with a link to their challenge spreadsheet.  On the very small chance that I made some sort of error, perhaps forgot to send you a link, or sent you someone else's link, or just sent you a hilarious kitten picture, please let me know and I'll make sure to right the situation.

This is exactly how you need to be over the next 8 weeks:  freakin' dialed in.

I'm pretty confident that I didn't make any major mistakes during my early morning email session, which was fueled by a gallon of black coffee and a banana.  However, the afternoon email session (and this blog post) were fueled by beverages that have a slightly more dulling effect on the senses ...

Oh, and Nutter Butters.  Also fueled by Nutter Butters.

I've already received several questions about "what diet should I be following?"  I feel like I made it abundantly clear that we don't care.  Follow whatever your heart desires.  Google it up, or better yet scroll back through the last two weeks of me ranting about all kinds of diet BS to see what your choices are (yes you have to dig deep, but underneath all of the sarcasm and stupid animal pics there is some occasional useful information).

Personally I've decided to go with the Flexible Dieting approach, which is all the rage on the Googles right now.

Actual chart from http://healthyeater.com/flexible-dieting that shows how much Flexible Dieting has been Googled recently.  Go ahead and add one more to that for me Googling to find the chart ... although I spelled dieting "dieteing."  Does that count?

For those of you who don't want to check the site, let me give you a run-down of what flexible dieting looks like.  This is how it's shaken out for me today:

Breakfast:  3 Eggs, chicken sausage, a Banana, the aforementioned 8 cups of black coffee, spinach, potatoes, and a little coconut oil.

Lunch:  Rice and bean bowl, with extra chicken and sliced peppers

Snack:  4 Nutter Butters and 8 oz of Jim Beam

Dinner:  I don't know, probably some salmon, carrots, and a smoothie.

Did you catch the flexible part?  Good.  I don't know who invented this, but I do know that I didn't have to give them any money for it (although I gladly would) and that it's definitely the best invention since sliced bread ... which by the way, I can totally eat if I want.

And I do want.  I really do.  (Photo credit:  JimmyJohns.com)


09/13/2014 - WOD

Strength/Skills:
A): Back Squat (5 x 5 at 70-75%)
Metcon (Time)

Partner WOD for Time

400m overhead carry (20/14)
100 TTB
200m overhead carry
100 box jumps (24/20)
200m overhead carry
100 db walking lunges (35/25)
400m overhead carry
*One partner works at a time
*Overhead carry done together, one partner holds ball overhead.  Every time partners switch the pair does 3 burpees together when they return to gym before going on to next movement

Thursday, September 11, 2014

The Nutritionally Challenged

When I signed on to help with this thing, I assumed that roughly 10 to 20 people would sign up.  As of right now there are 40 people on the list.  I’m going to be perfectly honest with all of you:  until yesterday, I didn’t know we had 40 members.

As the old saying goes, I was more surprised than a squirrel eating an ice cream cone.  Shout out to Abby for providing the pics for today’s post.

The good news is there are a lot of couples on the list.  That’s important because you’re going to need the support as you try to cut back … or in some cases PILE ON the calories.  Yes that’s right, for some of us this nutrition challenge is going to be all about eating MORE in order to support our asinine exercise habits.  My fiancĂ© asked me the other day what would happen if this new strategy doesn't work.  I responded “we’ll probably get really fat.”

This is what we look like in the morning, except the grass is replaced by a partial Rx Bar that I left on my pillowcase the night before.

Unfortunately (and for those of you that know me well I do mean UNFORTUNATELY) I am going on vacation for the next few days.  My hope is to get all 7 Billion spreadsheets completed and a link emailed out to each individual throughout the evening tonight and the day tomorrow.  So watch your email for that excitement.  Hopefully the sheet is pretty self explanatory, but please feel free to send any questions you may have directly to me … I’d love the opportunity to berate you with sarcasm.

I'll also make sure to post up all of the nutrition challenge WODs and the planned days of the week before I leave.  Good Luck!

What did you think Stoobs drove to the gym when the Stubaroo is in the shop for repairs?


09/12/2014 - WOD

Strength/Skills:
A): Bench Press (Find 5RM For Today)
B1): Ring Dips (3 x Max Reps)
** Advanced: work on Muscle Ups
B2): 1-Arm Dumbbell Bent Row (3 x 10/arm)

Metcon (Time)
50-40-30-20-10
Double Unders
25-20-15-10-5
Push Press (95/65)

Core and Mobility
3 Rounds of:
Side Planks: 30 seconds per side
15 Weighted Sit Ups

Wednesday, September 10, 2014

Unfortunately ...

Rachel didn't have any stock photos of Brian with his arms in the air to use for this graphic.  Probably because he doesn't just put them overhead at will ... such things require at least an hour of proper warm up.

It's important to me that you know I did not create this.  I'm much better at photo-shopping than Rachel (example:  the Stubaroo)

Even though I posted her graphic, it doesn't necessarily mean that I agree with the message.  I prefer to think that every time you catch a snatch in the bottom, and angel gets its wings.  But maybe that's just me.


09/11/2014 - WOD

Strength/Skills:
A): 1 Clean Pull + 1 Hang Clean + 1 Jerk (Find Max for complex)
B1): Handstand Push-ups (3 x Max)
B2): Toes-To-Bar (3 x Max Reps)

Metcon (Time)
3 Rounds for Time (135/95)
12 DL
9 HPC
6 Front Squat
3 Jerks

Core and Mobility
3x:
Ring Plank Hold - Accumulate 1 Minute
Turkish Get Up - 2/side (Kettlebell or Dumbbell)

Monday, September 8, 2014

Important Reminder!

For those of you who have forgotten, or for any new members who've joined in the last (what feels like) 6 weeks and haven't met her, this is what Steph looks like:

I hear she's working on a 4 volume chronicle of her World Travels entitled "My Never Ending European Vacation That Forced Tim and Ed to Do Stuff and Make Decisions."

No but really, the important reminder is that tomorrow is the last day to get your measurements in and get signed up for the nutrition challenge.  You won't want to miss out on the spreadsheet that you'll be getting as part of it.  Also I would highly recommend that everyone download the MyFitnessPal App or something similar to help you track what you're eating.  I've been using it for the last 5 days and I absolutely love the high level of obsession it allows you to maintain over your diet.  I'm not sure I'd be able to shovel down 400 grams of carbs a day without it.

No, if every day were like today I'd delete this stupid app and go back to the legal pad tracking method, where beer is "calorie free."



09/08/2014 - Monday

Strength/Skills:
A): 1 Clean + 2 Front Squats (EMOM for 15 Minutes)
** Starting point for weight: about 60% of Front Squat 1RM.  Use a weight that you can handle well for the full 15 minutes.

Metcon (AMRAP - Rounds and Reps)
8 minute amrap
3 dumbbell burpees
5 dumbbell row (planked out, 5 rows on each side, no pushup)
7 dumbbell thrusters

Core and Mobility
3 Rounds:
Ring Support Holds - Accumulate 1 minute
Good Mornings - 3 x 10 (Light barbell on back)

09/09/2014 - Tuesday

Strength/Skills:
A): Push Press (Find 3RM For Today)
B1): Bench Press (Dumbbells!  3x15 (Heaviest Possible))
B2): Pull-ups (3 x Max Reps)

Metcon (Time)
25-20-15-10-5
Wallballs (20/14)
Weighted sit-ups (20/14)

Core and Mobility
3x:
10 Strict Hanging Leg Raise (to 90 degrees)
10 Press in Squat (Snatch Grip, light barbell or PVC)

Friday, September 5, 2014

Brawl At The Bar!

I've spent so much time this week focused on my own rantings and ravings on diet, I'm almost sure that I forgot to remind you about some upcoming events ...

Sept 13th (next Saturday)
Monica is putting on a clinic.  No, literally she is.  Come in and learn to double-under, or DU as those of us in the biz call it.  I'll probably audit the class, just to make sure it's being taught properly from a technique and face spasm perspective.

Sept 20th (Saturday)
There's a golf tournament coming up September 20th; of course everyone is welcome to play but make sure you note on the sign up sheet if you really suck so I don't accidentally put you on my team.

Also this:

Hopefully nobody was turned off by the fact that the sign up sheet at the gym was NOT IN COLOR!  (Rachel couldn't sleep last night I'm sure)

This will be a fun day and all are invited to participate.  If you're a normal Saturday AM class-goer, you don't really have a choice because we will have to cancel all the regular classes.  So you might as well sign up.  Finally, here's a little something to start your weekend off on the right foot:

Awwwwww.

09/06/2014 - WOD

Strength/Skills:
A1): Pause Back Squat (8 x 2 at about 60-65%)
A2): Toes-To-Bar (8 x 8)
A3): Box Jumps (8 x 3 (Higher than usual))

CrossFit Games Open 11.1 (AMRAP - Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders

15 Power Snatches, 75# / 55#