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1/31/12

Strength

Front Squats 3 Sets of 10

Ring Dips       3 Sets of 5

Rack Stretch :45

Conditioning

 AMRAP in 8 minutes

8 Two Arm Heavy Russian Swings

8 T2B

Moving Beyond Muscle

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1/30/12

Strength

Hang Power Snatch 15 x 1

Single Leg Hip Bridge 5 R/L

Roll to Elbow

Conditioning

100 Double Unders

Row 500 m

100 Double Unders

Smoother Rowing

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1/29/12

Skill

L- Sits accumulate 1:00

AMRAP in 10 Min

400 m Run

Max Ring Push Ups

5 min Rest

AMRAP in 10 min

Run 400 m

Max Ring Rows

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1/28/12

Filthy Fifty

50 Box Jumps

50 Jumping Pull Ups

50 KB Swings 35 lbs

50 Walking Lunges

50 K2E

50 Push Press 

50 Back Ext

50 Wall Ball Shots

50 Burpees

50 Double Unders

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1/27/12

Strength Day

Snatch Pulls sets of 2

10 with just the bar

8 @ 30 to 50% of power snatch

5 @ 60 to 70%

2-2-2-2-2-2

LAX Ball on Shoulders

Hip Bridge hold 30 seconds

Bonus Conditioning if time

50 Unbroken Ball Slams (Start over from beginning if break up the set)

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1/26/12

Strength  15 to 20 min

Push Press sets of 3

Renegade Rows Sets of 5

Band Shoulder Stretch 30 R/L

Conditioning

Partner 2k Row

Partner A Rows

Partner B DL Holds with thick bar  (We will use socks wrapped around the bar for thick bar. Must use a clean grip no mixed grip)

**** Everytime the bar hits the floor must switch partners.

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Overcome Nutritional Hurdles: Go Against the Grain Challenge

CFWH 2012 KICKOFF –  Go Against The Grain

WHAT: 

We want you to learn your body!  You are going to cut out the “bad foods” (added sugar of any kind, real or artificial, alcohol, grains, legumes, dairy and white potatoes) completely from your diet for 30 days.  You are going to eat real food: meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats from avocados, coconuts, oils, with some nuts and seeds. Yes, you may be tired at first and yes this will be difficult, but you are worth it!!

You are going to detox your body for 30 days and slowly re- introduce “bad” foods back.  Discover how the “bad” foods affect you in the short term and long term.  It is extremely important you add the “bad” foods back every other day and be certain to not add more than one “bad” food back at a time.  Mentally take note of your physical and mental state after consuming.  Did you experience any of the following? Achy joints, inflamed joints, bloating, yo-yo energy levels, increased cravings, different sleep patterns, mood changes, decreased workout performance, slower workout recovery, etc.  You may not have any side effects to certain “bad” foods, however you may to others, it is important to single these out and learn your body.  Either way, knowledge is power!  Who knows, you may discover you increased performance, improved sleep quality, and new found energy!

This is not going to be easy, but ask yourself is cancer easy?  Is Diabetes, IBS, Celiac Disease or Crohn’s Disease easy? 

What better way to medicate yourself than with preventative medication, aka “good” foods free of pesticides and preservatives.

If at any moment you slip up, you are out of the challenge.  Yes, this does include Valentine’s Day and the Rodeo.

OWN UP!!  If at any point you slip of the track and decide to quit you must tell a coach in person.  If at any point a Coach quits they must announce to their entire class that they quit.  We all need some encouragement to stick with this, so please encourage your class to sign up and be supportive.

Here is a link to how the Whole 30 has changed many people’s lives.

Courtesy of The Whole 9 -

Whole30 Testimonials

HOW:            

1:         You must submit 3 photos on your own by February 20th – women in sports bra and shorts – men in shorts (you must wear the same outfit for your before and after shots).  These will not be shown to anyone but the judges.

                        1) Full body front view

                        2) Full body profile – body is facing right

                        3) Full body back view

You must submit pictures to triciaaw05@yahoo.com by February 20^th and submit payment by February 13^th.

Submit the same 3 final pictures in the same clothes by April 2^nd.  Failure to submit pictures on time and or not wearing the same clothes will disqualify you.

2:         Sign up and submit payment.

It is a $75 buy in; $50 goes into the prize pot.

Winners are selected based on their before and after pictures as well as their Summary Paragraph describing their 6 week experience.  The summary should include information on how you felt throughout, specifically: joints, sleep, recovery, bloating, inflammation, energy levels, workout performance etc.  Dallas and Melissa Hartwig of The Whole 9 will be judging the essay portion.

WHO:

This challenge is available to any CFWH member, family member, friend, co-worker or whomever!  ALL CFWH Coaches are participating! 

 

 

 

 

PRIZE: 

Get ready for it …. Get ready for it….

It is a $75 buy in; $50 goes into the prize pot.

Gift cards:  Male = Academy     Female = Lululemon 

Example 1) 10 people participate = $500 prize pot

1^st male $125 gift card         1^st female $125 gift card

2^nd male $75 gift card          2^nd female $75 gift card

3^rd male $50 gift card           3^rd female $50 gift card

Example 2) 50 people = $2,500 prize pot

1^st male $625 gift card         1^st female $625 gift card

2^nd male $375 gift card        2^nd female $375 gift card

3^rd male $250 gift card         3^rd female $250 gift card. 

In addition -

1^st place – Male and female will each receive a 3 month unlimited membership to CFWH ($500 value)

WHEN:

February 9^th (Thursday) – Nutrition Seminar 6:30 – 7:30 pm at CFWH

• We will discuss how foods affect you, what to eat to feel your best, meal planning and  how to stay on track throughout  and after the challenge.

February 13 (Monday) – March 29 (Thursday)  = 46 Days of Whole 30 plus                  Discovery

February 13 (Monday) – March 14 (Wednesday) Strict Whole 30 = NO cheats / $75 Payment due

February 20 (Tuesday) – Must have your 3 pictures submitted:  front, side and back (triciaaw05@yahoo.com)

March 4 (Sunday) – Paleo Chili Cook-Off and Tug-O-War Competition

 We encourage everyone to come to the gym and bring your favorite Paleo Chili (already made). We will have a tasting, and everyone will vote for their favorite Chili!

Tug- O-War Competition = Teams of 2     Details to be released soon!

March 15 (Thursday) – March 29 (Thursday) Discovery

During this time you will slowly introduce the “bad” foods into your diet, taking note of how they affect you. 

March 29 (Thursday) – 6:30 – 7:30 pm Wrap Up Discussion at CFWH

Your last day!  Plan ahead; don’t ruin all of your hard work by eating a big pizza.  Be sure to act on what you discovered!  Come to the gym and share your experience and plan forward with everyone.

April 2 (Monday) – Final 3 pictures and Summary Paragraph of your experience                           is due

DETAILS:

During this first week we strongly suggest every participant go to their doctor or Any Lab Test Now (in the Bunker Hill shopping center) for Blood work. We recommend you have this done before and after the challenge in order for you to recognize how your body changes inside and out.  (Any Lab Test Now is giving us a group discount) Only $39 for the following

• Lipid Panel – Analyzes your cholesterol, triglycerides, and LDL and HDL levels. Results can be used to determine your risk for coronary artery disease or stroke.
• Blood Pressure – Checks your levels.

 

Feb 13 – March 14^th = Strict Whole 30 

Eat real food – meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats from fruits, oils, nuts and seeds. Do not consume added sugar of any kind, real or artificial, no alcohol, no grains, no legumes, no dairy and no white potatoes. We will be covering this at our Seminar February 29^th.

 Download the details here Whole30

 

March 15^th – March 29th = Discovery Period

• Please note you do not have to add “bad” foods back to your diet at all, we recommend staying away from these foods, however if you plan on consuming these foods it is important to know how each one effects your body individually.

March 15^th – Consume one grain item in one meal (ex. A slice of bread or half of a bagel) then wait 24 hours and mentally note of how you are feeling physically (joints, energy levels, etc) and emotionally.

March 17^th – Consume one dairy item in one meal,  then wait 24 hours and mentally note of how you are feeling physically (joints, energy levels, etc) and emotionally.

March 19^th – Consume one serving of legumes (beans, peanut  then wait 24 hours and mentally note of how you are feeling physically (joints, energy levels, etc) and emotionally..

March  21^st – Consume one processed sugar item, then wait 24 hours and mentally note of how you are feeling physically (joints, energy levels, etc) and emotionally.

March 23^rd – Consume a serving of alcohol, then wait 24 hours and mentally note of how you are feeling physically (joints, energy levels, etc) and emotionally.

March 25^th – Consume a white potato or starch that you had given up, then wait 24 hours and mentally note of how you are feeling physically (joints, energy levels, etc) and emotionally.

March 27^th – Write a short synopsis on how you are feeling and compare this to how you felt on January 16^th.  If you had previously gotten lab work we strongly encourage you to have a follow up exam within the month.

March 29^th last day – CONGRATULATIONS!

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1/25/12

Ring Work:

Muscle Up

Ring Pull Ups

Skin the cats

Conditioning

EMOM in 10 minutes

8  Twelve ft wall ball or heavier Wall Ball

4 Tall Box Jumps (must stand tall on box)

Roll to Hip Bridge

Strict Muscle Up

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1/24/12

Strength

Hang Power Snatches sets of 2

1 Arm KB Press 5 R/L

Lunge Hip Flexor Stretch 30 R/L

Conditioning

AMRAP in 2:45

6 American Swings

6 push Ups

:15 transition time

AMRAP in 2:45

50m Sandbag Run

6 sandbag zercher squat

15 transisition time

AMRAP in 2:45

6 Lunges (Unweighted)

6 DB Cleans 

 

15 transition time

AMRAP in 2:45

6 Lunges Unweighted

6 DB Cleans

Ladies Perspective

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1/23/12

Strength

Back Squats sets of 3

Weighted Push Ups sets of 5

Hamstring Stretch :30 R?L

Conditioning

3 Rounds

5 Cleans (heavier then Grace)

10 Burpees

100m SPRINT

Rest on walk back

Ego vs Integrity Courtesy of CrossFit Hollywood

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