Meh

Thursday Jan 18 2018


The 21 Day Fasting Challenge begins Friday. The rules are you can eat for 8 hours a day and fast for 16 meaning if you eat your first meal at 12pm you can eat until 8pm or if you eat your first meal at 10am you can eat until 6pm. You choose your hours but for the 21 days they need to remain the same hours every day. We will also have a 4 hour eating and 20 hours fasting for you that want a little more challenge. During your fasting hours you can consume as much tea, coffee, bone broth as you wish but water is highly encouraged. Bullet Proof Coffee is also allowed with Grass Fed Butter and MCT Oil during the fasting hours. During eating hours refrain from sugar, grains with the exception of white rice and reduced/non fat dairy as full fat dairy is allowed. No alcohol during the 21 days as well. This is not a full on Paleo Challenge so if I didn't mention a food item above, eat away. Participants need to be in the gym 17 of the 21 days doing something whether it's the daily WOD, skill work, mobility, weightlifting or yoga. Participants must log all food consumed, liquids consumed including water and what was done at the gym. Also need waist measurements around your navel and around the thickest part of your bum. 
This 21 Day Challenge is not about starving yourself it's about seeing how your body operates and functions without eating everytime  you are hungry. This is an experiment, so if you're not willing to try something different or are under the assumption this is about food deprevation you definitely don't want in on this challenge. If you are though, up to test your body and mind and like myself am looking to finally rid myself of these little rolls around my waist this is for you. Sign up will be at the front desk tomorrow morning. You can sign up through Saturday morning but must start Friday.  Cost is $30. 
Have a great Thursday!
1.) 5 Overhead Squat @ approx 65% EMOM for 5 minutes
2.) Meh
3 rounds
25 Toes to Bar
30/24 cal Assault Bike
30 Alternating Dumbbell Power Snatch 50/35lb
*3.) Every 30 seconds for 3 minutes 3 Clean & Jerk @ 60% 
2 minutes to load the bar to 70%
Every 30 seconds for 3 minutes 2 Clean & Jerk @ 70%
2 minutes to load the bar to 80%
Every 30 seconds for 3 minutes 1 Clean & Jerk @ 80%
2 minutes to load the bar to 85%
3 minutes Max Effort Clean & Jerk @ 85%
note: have your numbers ready on a whiteboard so you are able to load in a timely mannor
*4.) 5 rounds
20m Front Rack Carry 225/155lb
20 Push-ups 
*5.) 3 rounds
15 Medball Pullups 20/14lb
20 Medball Abmat Sit-ups 20/14lb
*6.) 15 minute AMRAP 
10 Tripod to Headstand
20 Hollow Rocks
1 minute Plank 
*7.) 3 minutes 
Right Leg Couch Stretch
Left Leg Couch Stretch
Squat hold, sit in basement
Right Leg Couch Stretch
Left Leg Couch Stretch


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Justin Peterson273d

One round of this WOD would be great. Kthanksbye

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Brett Kohout273d

Time for a chipper?

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Grant Soletski273d

yes maybe this Saturday????

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Tina Schmidt273d

I vote for Friday! Don’t save all the fun for the weekend!

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Krystal Lowney273d

I agree! Tomorrow!

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Justin Peterson273d

I’ll write up a splendid chipper for tomorrow!

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Krystal Lowney272d

I have a feeling we’re going to regret asking for it.

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Brett Kohout272d

No regerts

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Grant Soletski272d

Sure we have to do an 8 min AMRAP for T & Lurong first but we'll use that as a good warmup for the chipper to follow. It'll be fun. I promise.

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95 ohs
2 rds + 20 TTB
Toes 2 J-cup/25# DB OHS @85# Strict pull-up work
1 round 4 cal scaled 15/17/30. 50# OHS
135# OHS. That was spicy.
Step ups, rowing and 20# DB snatches 65# OHS
2 + 9 cal
J cups, 50# snatch. 155# OHS
2 + 1 DB snatch
20# DB, ab mat sit-up w/10#ball 75# OHS
2 + 19 T2B
OHS 95#
Hang dB power snatches for back. Those were so weird
(30# db, scaled reps scheme, full T2B!). 95# OHS.
2 + 24 cals
75# OHS; 15 min AMRAP ex. credit
Mobility and rest day
14 flat t2j oh 135, dl 315, fr ec 225
3+6 t2b super scaled
Toes to j-cup (15), 17 cal, 15#db. 65# ohs
2+30'cal Toes to jhook
Overhead Squat 55lb and I think my shoulder might be officially ready to do work again. Overall good day.
1 Rd + 22 db snatch, t2jcup on second round
115# OHS
2+22SN @ 15 min cap
OHS: 165#
2+11 cals @ cap, scaled
17.5# DBS, finished third round for giggles then yoga for 40 min w T. 65# OHS, 55# last round.
1 rd and 30 cal ass bike...35# db
125# OHS
1+ 25 snatches Rx
I was too worried about Derek going into cardiac arrest on the bike next to me to finish the second round.🙈
Bar mu practice....working on getting them doubles 🤯
2 + 6 snatches (t2j cup because ice bowl)
OHS 100#, PP 100#/ring PU, front rack walks 135#/push ups, PC 125#, C2B work
Pool recovery workout
1+11cal. 20# dumbbell. Me + assault bike = not friends
65# OHS. Did them yesterday at B.B. too.
2 + 7 cal
75#OHS, 35# DB, a few TTB and then from ground.. clean complex -no jerk - shoulder pain since the hundo. :/
2 + 0.030 cals Rx WOD is aptly named
80# ohs sq. 2 rds short 3 cal short.
T2B: 10,8,7 for the first two rounds and then 10,8,4,3 for the last round. All DB snatches UB with a change-of-hand transition on the way down but below eye level which is in accordance with the new CrossFit standard. 5x4 DL every 2 minutes from yesterday complete @ 375# / 10 push jerks @ 135# and 10 @ 165 before I ran out of time.
CJ 115. 125. 135, 145. OHS 125. Gymnasty fun and other stuff.
1 t2b on the 3rd round at cap #30 DB
Ohs #75
1 rd + 10 DB snatches
7 cal on last round
OHS #105 and funsies with Alyssa
Meh is right... phew 👽
2 rounds
TC'd @ 2R + 24 Cals**
**Scl'd everything today! 25 SupineT2JHook/24 Cals on SkiErg/#25 DB Sn. OHS: #30 to box. 2.25 hrs Yoga
2 + 12 Cal
OHS @ 115#
2 + 19 T2B
I was energized after the WOD...I did it again.
2 + 25 T2B. Rx
Got to the Ass bike, but couldn’t squeeze out a Cal 115# OHS
2 rds + 24 cal
155# OHS
2 + 2 cal, toe 2 rig, 10# for left arm, 15# for right, scaled reps - I liked this one!
30# OHS