Reminder for the CFD Memorial WOD tomorrow!!!
Rest Day/Make ups or…
250M Row
rest 1 minute
500M Row
rest 2 minutes
1000M Row
Rest 4 minutes
2000M Row
Rest 8 minutes
1000M Row
Rest 4 minutes
500M Row
Rest 2 minutes
250M Row
Post splits to comments.
This time last year… Alex wrote on “Getting Certified”
Gusto or Bust!
-Sommer Mausher
Since I won the paleo challenge a few weeks ago I have had several people ask me what my secret was. How did I manage to stick to it, and how I was able to get such amazing results. The simple and not so secret answer is Paleo. I did exactly as I was told and ate only what the Paleo diet allowed me to eat, went to CrossFit 3 times a week and did some sort of cardio the other 3 days a week. Sounds easy enough right?! As many of you know….wrong! The first week was easy for me because I was all determined to win and “smack” kept my competitive spirit going. But the next two weeks were brutal! People stopped with the competition on the blog and I was left to being honest with myself and my choices. Sugar was screaming my name, and I started to stare at people as they ate ice cream and drank beer. But I set my mind to 30 days and decided to put my foot down! Here are a few simple tips I used to get my through.
ALWAYS have prepared paleo foods accessible. Every Sunday night I would bake a mixture of chopped broccoli, cauliflower, onion, tomato, avocado, spinach, turkey bacon and 18 eggs (5 yolks). This would be my lunch every single day. I don’t need variety for lunch so this was fine with me. Keep boiled eggs, home cooked or raw nuts (limited though), avocados, cooked cut up chicken breast and tons of veggies with you to munch on at any moment. (Jimmy Johns #12 beachcomber unwich with no mayo or cheese, add bacon – lifesaver on the road!)
Dinners were a different beast for me because I eat out 5 out of 7 days – but this is no excuse to eat crap. I always asked my server what they put in the food and then made smart choices about what was put in front of me. If you don’t order the cream spinach or fries, you can’t eat them. Often to avoid server misunderstandings, I would say I have a gluten allergy and was lactose intolerant. This is a language that all restaurants understand.
Drink a TON of water!! More often than you think, you are dehydrated – not hungry. I drank a lot of herbal tea as well for some flavor, but that was it. No artificial sugar and no diet sodas or flavored waters – funny thing, water starts to taste good again!
Remember Zack’s words and ask yourself, “are you hungry for another piece of chicken or for junk food?” If you don’t want more chicken, you more than likely aren’t really hungry. It works better than you think.
In paleo you hear that it’s not about calories in vs calories out, but if you are in the weight loss portion of Paleo, you still have to be mindful of what you are eating. Just because burgers and bacon are paleo doesn’t mean you should eat it for every meal. Make smart choices, eat a lot of veggies, and mix it up on the protein – lean meat, fish, steak- have a little of it all!
And last but not least, find a partner! Huge props to Nay for dealing with all of my text messages and to my boyfriend for agreeing (for the most part) to eat paleo during the 30 days. I couldn’t have done it without them.
I’m not going to lie and say I was 100% perfect during the challenge (I couldn’t resist red wine completely), but with these tips and pure stubborn will power (and $500 calling my name) I was able to lose 16 pounds and drop 2 and a half dress sizes. Just try it! 30 days is not that long….
Great article, Sommer. The results speak for themselves. Nice job!
Thanks for sharing Summer! Truly an inspiration to clean up my diet.
Anyone want to be my go to text friend to talk me out of chocolate chip cookies and carb loaded meals?? Note: I’m vegan, so at least you wont have to talk me out of eating a block of cheese!
Phenomenal Sommer!
Thank you for writing about your journey through the challenge.
great job Sommer I’m super proud of you! I’m glad I could help in my own little way! I owe you dinner. Miss you!
As the other half of team GUSTO or BUST!! I had the opportunity to team up with Sommer for the challenge, and I can attest that her determination and focus really drove her through the Challenge. She was a huge help in continuing to keep me motivated and focused to get to the finish line and finish strong. The testament is in her results. Great Job Partner!!
Awesome job Sommer!!!
Wasn’t planning on going in but I woke up early and saw this endurance workout and rushed over.
250M Row- :54
500M Row – 1:54
1000M Row – 3:52
2000M Row – 7:43 (+2 sec. off my PR from Feb’11)
1000M Row – 3:48 (PR, 11 sec faster than Jan’11)
500M Row – 1:49
250M Row – :50
Thanks Alex for the fun warm-up. Thanks Randy for (1) acting like MattJ during the warm-up and (2) coaching me through the row by giving cues like “row faster” and “you’re taking too long”.
Happy my last three were faster than my first 3. Curious what my 2k time would be without doing 1750m first.
And great article Sommer! Thanks for sharing.
Sommer – I couldn’t agree more with what you wrote. Congratulations on your win!!!
Brett – Thanks for going in this morning. The 6amer’s posts always make my morning.
T4 – I can help you!
Do you take breaks between each rowing split? If so, how long?
@Jake, the rests are posted above – 1min, 2min, 4min, 8min, 4min, 2min. Turned out it was plenty of rest.
Great article Sommer, so proud of your accomplishments!
Thanks for sharing your story Sommer. Your hard work is pyaing off big time!
12 Days of Christmas WOD at P3 CrossFit
1 Squat Clean
2 Lateral Jumps
3 Clapping Pushups
4 Push Press
5 SDHP (subbed power cleans)
6 Burpees
7 Slam Balls @ 30#
8 Thrusters
9 T2B (subbed GHD)
10 KB Swings
11 Box Jumps
12 OH Lunges
Perform just like the song:
1
2-1
3-2-1
4-3-2-1
…
12-11-10-9-8-7-6-5-4-3-2-1
One barbell per person, means the same weight for all movements!
Did this beauty at 95# (Rx was 115#). Took me 38:58. Finished the first 7 movements in less than 6 minutes, then I got crushed by the thrusters and fell apart. Shoulder didn’t hold up too well, going to ice it and hopefully do the Memorial WOD at a Houston box tomorrow.
*paying
ROW!!
250 ( .55 to 1.01)
500 ( 1.55 to 2.08)
1K ( 4.05 to 4.15)
2K ( 8.33 )
Wow Jonny, that sounds awesome. I really wanna try that, might have to stop by CF Max Effort here in Vegas and give it a shot. Or just sit here eating cookies likeive been doing since I landed.
JK – way to go max effort on those cookies
Forgot to mention that the 12 Days of Xmas WOD has 2 pood KBs (I subbed 1.5pood), Box Jumps were 24″ (men/women), and OH lunges were with the same barbell used for Thrusters, PP, Squat Clean, and SDHP.
@ Sommer
Great article! What your egg bake recipe?
is “Cookies” an unofficial WOD?
@ CFC n00b – it’s actually a competitive sport:
http://www.youtube.com/watch?v=gCpNVQEn6rY
BrettL looked pretty forlorn at the 6 am without his warm-up buddies.
@Sommer: The egg-bake thing does sound good. Please share how you do it (prep, cooking time, temp).
Way to go Sommer! Great article and I am so proud of you!
Todays “active” rest:
250M Row
rest 1 minute
500M Row
rest 2 minutes
1000M Row
Rest 4 minutes
2000M Row
Rest 8 minutes
1000M Row
Rest 4 minutes
500M Row
Rest 2 minutes
250M Row
Second 1000m, 500m and 250m faster than first half. 2k was a mental grind.Next time I row, I plan on it being much shorter than this workout.
Kelly/Bryce @ 4pm today…made up the barbell complex.
95/135/155/165/175 F
Failed on the jerk portion only so I think I have the gogo in me to get that load over my head. Just need to tweak my form to keep me strong like bull.
Post: Cat napped and foam rolled out.
Safe Travels this weekend.
8pm WOC nice job working through the chaos as well as working on them pull ups afterwards!
Row times:
Melissa: 107.3/207.5/419.7/855.2/430.9/205.9/56.1
Leslie: 109.9/227.2/516.4/1041.7/511.5/225.3/106.4
Marissa: 110.5/229.4/518.2/1057.0/517.0/231.7/109.3
250M Row 51.8
rest 1 minute
500M Row 1:46.3
rest 2 minutes
1000M Row 3:43.7
Rest 4 minutes
2000M Row 7:49.6
Rest 8 minutes
1000M Row 3:43.7
Rest 4 minutes
500M Row 1:48.2
Rest 2 minutes
250M Row 49.3
Struggled through this miserable WOD on Christmas day at my parents workout center.
@Alex H
That’s because you are a badmofo! You would rather do the row ladder than Hang with your folks on xmas, love it.