2008 CrossFit Games Final WOD

30 Squat clean & jerks for time, 155#/105#

The barbell must go from ground to overhead passing through a front squat, in which the crease of the hip passes below the depth of the kneecap.  The finish is with the arms and hips fully extended, with a portion of the ear visible from a profile view.  

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Hot dogs and cup cakes is in full swing, how's everyones bodies feeling?

 Why a Minimum of 3 Grams?

As you well know by now, you lose one point every day that your fish oil consumption falls below 3 grams (of EPA/DHA).  But why do we place this emphasis on fish oil and not any of the other supplements that we've recommended to assist with performance and recovery?  

Try this on for size: aside from preventing coronary heart disease, reducing sudden death cardiac arryhythmia, reducing high blood pressure, and reducing unhealthy blood clotting, fish oil also improves athletic performance.  This increase in performance is attributed to fish oil for two different reasons.  

First, the Omega-3 fatty acids in fish oil have anti-inflammatory properties that are unmatched.  The damage we cause to our muscles while CrossFitting causes inflammation throughout the body.  Because we are suggesting you workout a minimum of 3 days a week (we recommend 5-6), this inflammation might be considered chronically elevated. By using fish oil, the body utilizes Omega-3's to produce hormones that are non-inflammatory, thereby decreasing pain involved with inflammation and allowing you to train harder.

Also, fish oil has proven to lower triglycerides – the storage form of fat.  Triglycerides are associated with abdominal fat and constitute a cardiovascular risk indication.  Omega-3's have shown to decrease the generation of triglycerides in the liver and help metabolize this unhealthy fat as an energy source.  You benefit by decreasing your body fat %, which will prove to increase your performance in the gym.

The recommended dosage to lower triglycerides is 5g (EPA/DHA) per day.  It is recommended that you split your dosage into AM and PM doses of equal amount.  Our requirement of 3g is simply a step in the right direction.  By eating a Paleo (grain free) diet, we reduce the ingestion of unhealthy Omega-6's, which are pro-inflammatory.  We aim to reduce this ratio of Omega-6:Omega-3 to levels that reduce inflammation to improve health and performance.

We put together a flavorful recipe of Indian flavor with some tasty veggies.  We used measurements from nutritiondata.self.com  to help Zone the portions.  This will be a quick one pan meal that can be made at the beginning of the week.    

Ingredients:

2tsp of olive oil 6F
13oz of chopped sweet potatoes 7C
9oz of halved brussel sprouts 2C
9oz of red onion 3C
12oz of diced chicken 12P
2tsp of Paprika
1tsp Mrs. Dash seasoning
1tsp hot madras curry powder
.5oz of pine nuts  6F 

Preparation:

Pre-heat the oven at 350 degrees F.  Prep all of the ingredients and place them in a large mixing bowl.  Place the contents from the bowl to a cookie sheet pan and spread evenly. Cook for 30 minutes and stir the mix occasionally.  This makes 6 cups split into four meals at 1.5 cups each to make 3P, 3C, 3F. 

"Cindy"

Complete as many rounds as possible in 20 minutes:

5 Pull-ups
10 Push-ups
15 Squats

or

"Mary"

Complete as many rounds as possible in 20 minutes:

5 Handstand push-ups
10 One-legged squats
15 Pull-ups

This is your "Best Shape of My Life Challenge" benchmark. If you've completed Cindy as Rx'd with a score of 20+ rounds, try Mary on for size.

Post your choice of girls and rounds to comments.

Joy Joy deadlifting fast and light at HD&CC.

Madras Chicken and Veggie Pan Roast

We put together a flavorful recipe of Indian flavor with some tasty veggies.  We used measurements from nutritiondata.self.com  to help Zone the portions.  This will be a quick one pan meal that can be made at the beginning of the week.    

Ingredients:

2tsp of olive oil 6F
13oz of chopped sweet potatoes 7C
9oz of halved brussel sprouts 2C
9oz of red onion 3C
12oz of diced chicken 12P
2tsp of Paprika
1tsp Mrs. Dash seasoning
1tsp hot madras curry powder
.5oz of pine nuts  6F 

Preparation:

Pre-heat the oven at 350 degrees F.  Prep all of the ingredients and place them in a large mixing bowl.  Place the contents from the bowl to a cookie sheet pan and spread evenly. Cook for 30 minutes and stir the mix occasionally.  This makes 6 cups split into four meals at 1.5 cups each to make 3P, 3C, 3F. 

Five rounds for time:

21 Thrusters, 75#/55#

21 Double unders

Compare to: 100830

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There are over 60 people entered in the "Best Shape of My Life Challenge".

Day 1 is in the books.  What was hardest part of the day for you?  I found logging all of my workouts and food intake to be the hardest part, but also quite rewarding.  I also found going for the +1 bonus point for eating half of your carbs in veggies very difficult.  It made me realize just how much fruit I eat.  

Did you have a rough day?  Don't fret, the beauty of the point system is that you have the possibility of getting 20 points a day, everyday.  You win some battles and lose others, but there's 9 weeks to get on track.  We're here to help you, so take advantage.

Tomorrow, don't be late for your blood work appointment.  Come ready to take pictures, get your vitals assessed, drop off your $$$, and pick up your point cheat sheet.  We'll also be around all morning so that you can get answers to all of your questions.  Keep up the great work!  Monday will be the benchmark WOD for the Challenge.

Seven rounds for time:

5 Supine ring rows

10 Push press, 115#/75#

15 Box jumps, 24"/20"

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An inspiring video about injury, rehab, hard work, and PR's. 

It's on!  The "Best Shape of My Life Challenge" has begun, so log your inputs and your outputs (workouts… duh).  Get your pictures taken, blood work completed, vitals assessed, and measurements this week – the sooner the better.  The benchmark workout for the Challenge will be completed Monday.  

Here we go!

Complete as many rounds as possible 20 minutes of:
10 Wallball shots; 20#,(14#)
10 Sit-ups weighted and anchored; 45#, (25#)
10 Good mornings; 65#, (45#)

Post rounds to comments.

Try as they might, they never caught Cecily.

Please don't forget your bloodwork time slot this Sunday and remember your checks or cash when you come, as we will be paying onite.

Saturday: Competition starts, we will have sign-up forms and a points cheat sheet. Also come in at 11am – noon and get your photos/vitals and measurements. 
Sunday: Bloodwork/photos/vitals/measurements.  All slots for bloodwork are full, but come in to get your photos/vitals and measurements
Wednesday: 5:30am – 8:30am bloodwork slots every 10 minutes. These are full will post an opportunity for Friday. Also get your photos/vitals and measurements.

"Best Shape of My Life" Nutrition Challenge:

9 weeks. Points based system. Must log meals and exercise. Must complete
before and after pictures, body composition measurements, vitals, and
blood work. Cost is $100 which covers cost of blood work and if over X
points you are refunded $50.

Each meal has three positive or neutral values:
-2 cheat meal: not paleo quality, not zone quantity. (-10 possible per
day)
+0 paleo meal that includes dairy
+1 paleo meal: all paleo rules apply (5 possible per day)
+2 zone meal: all standard zone rules apply(10 possible per day)
+3 Paleo/zone meal: paleo quality in zone proportions. (15 possible per
day)

Rules of 5 bonus points:
+1 5 meals per day (1 possible/day)
+1 fewer than 5 hours between meals (1 possible/day)
-1 more than 5 blocks per meal (-5 possible per day)

Exercise:
-10 fewer than 3 WODs/week
+0 3 WODs a week
+10 4 WODs a week
+20 5 or more WODs/week

Bonus points:
+1 64oz of H20 in a day
+1 8+ hours of sleep
+1 if half of carb blocks are from veggies

Deductions:
-1 for each alcoholic beverage. (-5 possible per day)
-1 for no PWO meal (before leaving the gym)
-1 for fewer than 3g of EPA/DHA (fish oil) per day

January 15 – March 19
20 points possible per day for 63 days + 180 possible Exercise bonus
points = 1440 possible points.

0-500 points: forfeit $
500-750 points: half $ back ($25)
750-1000 points: All $ returned ($50)
1000+ points: all $ returned + 1 free t'shirt.

Prize for biggest change (%) in blood work
Prize for body composition change
Prize for most increased performance

7K Row

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Going overhead is so cool and Nick is no exception.

Challenge updates:

Thursday: Today from 3:30pm to 4:45pm get your photos/vitals and measurements.
Saturday: Competition starts, we will have sign-up forms and a points cheat sheet. Also come in at 11am – noon and get your photos/vitals and measurements. 
Sunday: Bloodwork/photos/vitals/measurements.  All slots for bloodwork are full, but come in to get your photos/vitals and measurements
Wednesday: 5:30am – 8:30am bloodwork slots every 10 minutes.  If all these are full we'll add another opportunity on Friday. Also get your photos/vitals and measurements.

For time:

1 Round of "Cindy" (5 pull-ups, 10 push-ups, 15 squats)
1 Clean & jerk, 155#/105#

1 Round of "Cindy"
2 Clean & jerks, 155#/105#

…..

1 Round of "Cindy"
10 Clean and jerks, 155#/105#

Compare to: Speal vs. Khalipa

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A little Saturday fun with some tag and penalty push-ups.

Why Benchmarks?

We use our workouts as one of many markers of fitness.  Along with your resting heart rate, triglycerides, cholesterol, body fat %, blood pressure,… workouts like "Fran" are an excellent measure of your current fitness.  Why, you ask?  Because "Fran" requires a very specific amount of work to be completed; forty five repetitions of thrusters with 95#/65# and forty five repetitions of pull-ups to be completed as quickly as possible.  

The load, distance, and time are used to measure your power output, which equates to a measurable, observable, and repeatable outcome.  This workout can be completed again and again over the years and your results act as a marker of your current fitness.  For this reason, we use benchmark workouts like the CrossFit Total, "Cindy", "Jackie", "Helen", and even run/row 5k to indicate changes in your fitness – for better or worse.  If you note that your "Helen" time went from 8:00 as Rx'd on September 8th, 2009 to 10:00 as Rx'd on January 2nd 2010, we can certainly make some assumptions about your current level of fitness.

Where will you stand as you start the "Best Shape of My Life" nutrition challenge?  Are you excited to see where you'll be in 9 weeks?  We're excited for you!

For time:

Three rounds for time of:

20m Handstand walk

20 Front squat, 115#/75#

Scale the handstand walk by holding a handstand against a wall and lifting a hand off the ground.  Complete 20 steps before moving on to the front squats.

Compare to: 100729

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Forty-six people at the nutrition lecture, our biggest turn out yet. Challenge; IT"S ON!

Seven rounds for time of:

10 Wall ball shots, 20#/14#
10 Pull-ups

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Cammi, doing a max thruster with a spot on overhead position.

Don't forget to bring your inquistive minds & bellies to the Nutrition Workshop today at 2pm!  If you're planning on participating in the "Best Shape of My Life" nutrition challenge, this is a must.  Don't delay, as you only have two chances to get the information you need and ask questions you need answers to.  Hope to see you all there – bring a friend!