Jarred Head

Thursday Jun 8 2017


The 21 Day Challenge. 
What is it? 
It is a competition amongst members of this gym on who can eat the cleanest, attend CFGB the required times, journal the best and whoever bribes the judges the best to decide who the grand poobah of the monthly challenge. 
What do I win? 
Money. Everyone throws in $30, I keep 10 and the rest is given back to the top 3 winners. First prize has been averaging 200+ doll hairs. 
What's the rules?
100% Paleo 
What is 100% Paleo?
All plants all animals nothing processed. No alcohol, no processed sugar, processed grains. White rice allowed only on training days. 
More rules:
Must be in attendance at CFGB a minimum of 17 of the 21 days. Any class including spending an hour doing mobility are allowed. Exceptions will be made for persons unable to make it to CFGB because of life. 
Must journal everything you put in that mouth of yours as well as your workouts. 

These challenges build habit and the results are always pretty significant in relatively short time, mental and physical. Create good habit with short time commitment and you are one step closer to eating clean not because you want to win a contest but because you love how you feel and look. Sign up sheet will be on the desk in the morning. Write 21 day challenge on an envelope and put in the money bin by the Kill Cliff. Write all questions on the message board. Begins Monday. 
Have a great Thursday. 

1.) Every two minutes for 10 minutes 10 Strict Press, add load each round. 
Note: this is going to require you to use your noggins on the first 2 sets as in be conservative but don't be a 🐈 Start around 40-50% 1RM
2.) Jarred Head
10 Deadlifts 315/255lb
20 Push-ups 
8 Deadlifts
20 Push-ups 
6 Deadlifts
20 Push-ups 
4 Deadlifts 
20 Push-ups 
2 Deadlift 
20 Push-ups 
*3.) 3 Person Teams:
5000m Row for time. 
Note: transition as often as you want. 
*4.) 10 minutes ME Rope No Ground Climbs 
Note: i couldn't think of a better name than that. Anyways, as many rope climbs as possible without touching the ground. Stop approx 1 foot shy of the floor. Up down back up counts as one rep and every rep back up counts as 1 rep as well. 
*5.) CrossFit HQ WOD 170608
10 1-minute rounds of:
185-lb. thrusters, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps of chest-to-bar pull-ups
Rest 2 minutes between rounds.


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7:38 not rx
Thought the weight was 155# so that's what I did 🙄You win push ups you win
13:12, 275#
95 sp broken up, push-ups killed me
8:44@205# DL
Row w/Kalil :) Rope climbs: hit 5, 5, 4 kinda wimpy
6:26 205# DL
SP ^65#
Shoulder Press- 45, 55, 60, 65, 70x10. First time doing shoulder work in a long time! Shoulder rehab exercises before class. 10 mile bike after.
11:09 #225 DL
45-65 SP #tbt team 5k row 19:26
8:05 @ 275#
SP ^85#, last two rds @ 95# w/o completing 10 at time
11:17 185#DL
Up to 95# SP
Why are these so hard to take
SP up to 85#
125x8 SP 8:55 RX #1130crew #noshirts #showtunes #ashleyslastdayagain
165 DL, up to 55# SP. Ring row, scrap pull ups, handstand holds x3 rds to appease the Shoulder Impingement Gods.
8:42 135#, most PU from knees
SP ^55#. stayed at 55 for last 3 rounds
9 something
I'm burnt, should have taken off.
P: 65-75-95-105-115
SP 65, 75, 85, 95, 105 EC of rope climbs.
11:46 Rx
SP to 95, last set was 7/3. Rest UB
PU on knees
11:55 at 155lb
SP 35-55lb
8:37 at 225#
SP up to 135#
10:54 becuz pushups
DL 225#, SP up to 75#
7:06 (85#, PU on knees) went too light 🐈 🤷‍♀️
Strict press ^55# Some rope climbing
SP ^75#
9:21 175#
Up to 65# SP. EC partner row and rope climb, ran mile, some strict pull ups, GHDs and curls
8:50 175# // 50# SP
8:32 bs 85# for dls
strict press 9/10 @ 70#
9/10 115# SP
SP up to 75#
SP - completed 145# missed 150# / 5k team row with Andy, Racheal, Jamie was present!!!!
SP 125 x 8
Went for a yog this AM.
8:14 175#, knee pushups, 35-65 for 5 then 60 for 5 press.
UB DLs / Sets of 10 and 5 for push-ups / Strict press - 105,110,115,120 (8,2), 120 (8,2) / ME rope climbs without touching the ground = 7 beam touches which only took about 2:30 before my grip and forearms blew up / *3.) complete in 16:06 with Krueger and Fonti.
SP ^75. Team 5K 16 fiddy something.
85#dl/rx pu SP 35-65
Forever! 14 RX
SP ^ 105#
Press ^#135
5:36
9:13, 15 min C&j emom @130
3 rounds ft: 20 DB thrusters, 20 burpees, 20 cal row. Let's just say everything feels super heavy 🙈
7:43 245# DL
SP up to 80#\19:26 5000 meter row w Tom & Bill
SP: #40/45/50/55/57 (used bar v. DB 🤸
75 SP 205 DL
Push ups sucked after the SP. Would do again, triceps need work.
11:10, 235# DL
7:08 Rx
SP up to 105#
Strict Press all UB - 95-115-135-145-155
6:45 - scaled with 165# Hang Power Clean instead of DL; 20min EMOM - Odd - 7 burpee box over; Even - 7 strict HSPU 16:06 5k row with Paulo and Nick
7:34, 110#DL, ring rows & situps
SP ^35#