Burpee Challenge Day 74

Warmup
3 Rounds of:
10 Pullups
10 Pushups
20 Walking Lunges
10 Kettlebell Swings
Samson Stretch

WOD
1st
Deadlift 3-3-3

2nd
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Burpee Challenge Day 71

Warmup
CrossFit Warmup

WOD
1st
Shoulder Press 3-3-3

2nd
10-9-8-7-6-5-4-3-2-1
155lb Power Clean and Jerk (105lb)
Pullups
Kettlebell Swing, 1.5 Pood (1Pood)

Burpee Challenge Day 61

Warmup
CrossFit Warmup

WOD
CrossFit Football Total
Power Clean, 1rep max
Bench Press, 1rep max
Deadlift, 1rep max
Squat, 1rep max

PALEO CHALLENGE

Start/Finish:
August 21, 2010 to November 20, 2010

9:00 AM Nutrition Course by Tim Segur

10:00 AM Photos and Performance Tests

11:00 AM Paleo Challenge Begins

Entry Fee: $30 Cash, Paid in full at the time you sign up at the gym.  (Note: There will be an additional $10 fee for the body fat measurements.  We are having it professionally done at a discounted price).
This is not a weight loss competition.  This challenge is a way to better health, performance, and a longer happier life. 

Nutrition Course:  Tim will be holding a one-hour course that will cover all the ins and outs of the Paleo Diet.  He will cover what you can and cannot eat, meal plans, and how to make the Paleo Diet fit into your everyday routine.  This course is not mandatory for the Paleo challenge but is very informational and will give you all the tools you need to be successful with the contest. 

Before and After:
Photo: Front, side and back view (Men wearing shorts, Women Shorts and Sports Bra)
Measurements: Body weight and body fat percentage
Performance: 1 mile Run, Max Pull ups, “Christine”
The Winner
At the end of the challenge the top 3 performers will be selected based on:
1.  Measurement Improvements:  weight, and body fat percentage
2.  Performance Improvements:  1 Mile Run, Max Pull ups, “Christine”
3.  Scoring:  Points from daily nutrition score sheet

Prizes:
The Top Three Winners of the Paleo Challenge will receive cash prizes.

Scoring:
You will be required to keep track of your eating on a Nutrition score sheet.  The score sheet will be submitted each week so your points may be recorded.  From this score sheet you will given a score of 0-10 based on your compliance with the Paleo Diet.  A score of TEN would represent a day of

10 Points: eating like a true hunter gatherer; nothing but nothing but meat, fish, eggs, veggies, fruit, nuts and seeds.
1 point off for every serving of: Deli meats, bacon, sausage, beans, hummus, peanuts, agave, honey, salt, peas, dried fruit, most salad dressings.
2 points off for every serving of: Dairy (milk, yogurt, cheese, butter), soy products, quinoa
3 points off for every serving of: Cereal, grains, wheat, oats, corn, tortilla chips, bread, rice, pasta, noodles, hot dogs,
4 points off for every serving of:  Soda, juice, sports drinks, potato, fried food, chicken wings, most restaurant appetizers, cookies, baked goods, ice cream, frozen yogurt, sweets, pancakes, ketchup, processed marinades, BBQ sauce, sugar added dried fruit, beer, wine and all alcohol drinks, pizza,

Note:  If you are going off the reservation, it’s important know how many servings you are eating…for example, 1 can of soda is 2 servings.  This means that if you drink an entire can you’d be working off of 2 points for the day.

Bonus Points:  There is a potential for 3 extra bonus points per day.
1.  You get one extra bonus point for everyday you participate in a CrossFit workout.   The benefits of Paleo are magnified when combines with training program that combines constantly varied, high intensity, functional movements. 
2.  You get one extra bonus point for everyday you consume at least 4 grams of Fish oil.  Here’s the deal…Our primary goal with this challenge is to reduce Silent Inflammation.  Silent inflammation is far more insidious than classic inflammation because it is at the molecular level and may not be detected until it’s too late! It doesn’t generate the pain associated with classic inflammation and therefore goes untreated for years or even decades. Virtually every type of chronic disease (heart disease, cancer, and Alzheimer’s) has a significant inflammatory component as its underlying cause.  
    Silent Inflammation is the first sign that your body is out of balance and no longer well. You can’t feel it, but it is grinding down your heart, your brain and your immune system.  Your weight and health are greatly determined by how well you control the inflammatory process.
3.  You get one extra bonus point for everyday that you drink at least 64 ounces of water.
 

Post Workout Exceptions.
Post workout is the one time we will allow a slight deviation from Paleo.  We will allow three exceptions, Milk, Sweet Potatoes, and “All Natural” Whey Protein powder.  If you are unable to stomach solid foods after training a protein drink is a great alternative.  For fast and complete recovery we suggest a post workout protein shake and some sweet potatoes.  You should mix the protein with water (aim for 20-45 grams) but milk will be allowed, and eat 3-9 ounces of sweet potatoes.  If your primary goal is to decrease body fat and get leaner skip the potatoes.  If you just finished Murph, Eva, Badger or other 30+ minute intense workouts, go higher on the starches to replace glycogen.  Your performance the next day is dependent on it.  The Post Workout Exception is only allowed 30min after your workout.  After the 30 minutes your body is not gaining any benefits from these exceptions so they are not allowed after the post workout window closes. 

Scheduling

If you are unable to attend the nutrition course and day one of the challenge please contact Tim Segur immediately to setup an alternate date to conduct your performance tests, photos, and measurements.

Burpee Challenge Day 60

Warmup
3 rounds of:
10 Pushups
10 Pullups
10 Box Jumps
10 Squats

WOD
1st
Overhead Squat 3-3-3

2nd
“Randy”
75 Power Snatches, 75lb

Burpee Challenge Day 59

Warmup
CrossFit Warmup

WOD
For time:
Row 1000 meters
Run 1/2 mile
Row 750 meters
Run 3/4 mile
Row 500 meters
Run  1 mile
***Each run will involve an “Adam’s St.” loop.  You will take a right out of the gym and your first right on Adam’s St. each run.  The loops will go as follows: 

1/2 mile loop= Shrews. St. to Adams St. to Belmont St. to Granby St. to Shrews. St. and back to the Gym.

3/4 mile loop=Shrews. St. to Adams St. to Belmont St. to Liscomb St. to Shrews. St. and back to the Gym.

1 mile loop=Shrews. St. to Adams St. to Belmont St. around the UHAUL to Shrews. St. and back to the Gym.

Burpee Challenge Day 58

Warmup
As needed for team WOD

WOD
In teams of 2
Five rounds for time of:
22 Double Unders
22 Knees to Elbows
22 Hang Squat Cleans
22 Thrusters
 

 Burpee Challenge Day 57

Warmup
Row 1K

WOD
“Roy”
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Burpee Challenge Day 56

Warmup
Run 1mile

WOD
3 rounds for time of:
10 Power Clean and Jerks, 135lb/95lb
15 Floor Wipers, 135lb/95lb

Burpee Challenge Day 55

Rest Day/Make up Day/Skill Development

Burpee Challenge Day 54

Warmup
Row 1K

WOD
AMRAP in 20min of:
115lb Hang Power Clean, 15reps
12 Ring Dips
21 Situps

Burpee Challenge Day 53

Warmup
As Needed for Contest

Contest WOD
For Time:
Run 5K

Burpee Challenge Day 52

Warmup
CrossFit Warmup

WOD
Five Rounds For time:
50 Wall Ball Shots, 20lb/16lb
30 Pushups

Burpee challenge Day 21

Warmup
As Needed for Team WOD

Team WOD
In teams of 2:
For time:
Run 1 mile
100 Kettlebell Swings
50 Pullups
Run 1/2 mile
80 Kettlebell Swings
40 Pullups
Run 1/4 mile
60 Kettlebell Swings
20 Pullups

KB Weight=1.5pood male/1pood female

Only one athlete at a time for the KB swings and pullups.  Athletes will run as a team.

Burpee Challenge Day 50

Warmup
Run 1mile

WOD
AMRAP in 20min of:
15 Double Unders
12 Press (Any), 95lb
9 Sumo Deadlift High Pull, 95lb
6 Knees to Elbows

Burpee Challenge Day 49
Warmup
3 Rounds of:
10 Burpee Box Jumps

WOD
“Amanda”
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

1 Muscle up=3pullups+3Dips

Rest in Peace, Zelideth “Zeli” (Velez) D’Ambrosio.

Rest Day/Make up Day/Skill Development

Burpee Challenge Day 47

Warmup
Jump Rope 5min or 150 Double Unders

WOD
Five rounds for time of:
225lb Back Squat, 10reps
Toes to Bar, 10reps
1.5 Pood Kettlebell Swings, 20reps
Box Jumps, 24″, 20reps

Females-155lb BS/1Pood KB/20″Box

Burpee Challenge Day 46

Warmup
CrossFit Warmup

WOD
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Burpee Challenge Day 45

Warmup
Run 1mile

WOD
“Jackie”
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Burpee Challenge Day 44

Warmup
As Needed for team WOD

WOD
In Teams of 2:
AMRAP in 20min of:
10 Deadlifts
7 Power Cleans
4 Presses

Men=135lb
Women=95lb

Only one athlete at a time.  2nd athlete will preform kettlebell swings (1.5Pood) during rest period.  Score will equal number of rounds/number of kettbell swings. 

Congratulations Luis Soto on the birth of your son!

Alexander Luis Soto
Born yesterday morning at 9:15am 6 lb 14 oz and 20 inches long.

Burpee Challenge Day 43

Warmup
Row 1K

WOD
1st
Squat 5-5-5

2nd
For time:
21-15-9
Squat Snatch 95lb/65lb
Pullups

Burpee Challenge Day 42

Warmup
CrossFit Warmup

WOD
Five rounds for time of:
135lb/95lb Thrusters, 15reps
400meter Run

Burpee Challenge Day 41

Rest Day/Makeup Day/Skill Development

Burpee Challenge Day 40

Warmup
CrossFit Warmup

WOD
AMRAP in 20min of:
Deadlift 225, 9reps
Ring Dip, 9reps
135lb Squat Clean, 9reps

Burpee Challenge Day 39

Warmup
Run 1mile

WOD
“Angie”
For Time:
100 Pullups
100 Pushups
100 Situps
100 Squats

Burpee Challenge Day 38

Warmup
As Needed

WOD
“Filthy Fifty”
For Time:
50 Box Jumps, 24″
50 Jumping Pullups
50 Kettlebell Swings, 1 Pood
50 Walking Lunges (Steps)
50 Knees to Elbows
50 Push Presses, 45lb
50 Back Extensions
50 Wall Balls, 20lb
50 Burpees
50 Double Unders

Burpee Challenge Day 37

Warmup
As Needed for team WOD

WOD
In Teams of 2:
Four Rounds For time:
40 Hang Power Snatches, 75lb
40 Sumo Deadlift Highpulls, 75lb
40 Kettlebell Swings, 1.5 pood
400 meter Run

Both athletes will complete the runs together.  Only one athlete at a time for the other four exercises.  Athletes must complete all the reps of each exercise before moving onto the next.  Reps are show as a team totals.

Burpee Challenge Day 36

Warmup
3 Rounds of:
Run 400meters
Rest 30sec

WOD
1st
Squat 5-5-5

2nd
AMRAP in 15min of:
5 Thrusters, 115/75lb
7 Power Cleans, 115/75lb
9 Box Jumps, 24/20 

***ATTENTION MEMBERS***

IN CELEBRATION OF THE HOLIDAY, THE GYM WILL BE OPEN FROM 9AM TO 1PM TOMORROW 7/5/10!!!

Burpee Challenge Day 35

Warmup
3 rounds of:
Row 500m
Rest 30sec

WOD
1st
Bench 5-5-5

2nd
Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

Burpee Challenge Day 34

REST DAY!!!!!

HAPPY FOURTH OF JULY!!!

THE GYM IS CLOSED IN CELEBRATION!!!

Burpee Challenge Day 33

Warmup
As Needed

WOD
Run 5K