3 Rounds for time of:
7 Snatch
7 Muscle ups
This time last year… Erin laid out one of my favorite recipes to eat, “Chorizo-Stuffed, Bacon-Wrapped Dates“.
New Year Body Comp Challenge
-Bryce Wood
The new year is on it’s way, and I’ve had conversations with a lot of people already who are looking for the next paleo challenge. Rather than making this a big CFC event, I’m putting the ball in your court for this FREE challenge.
Event Details
Step 1 – January 1, 2, or 3, whenever you’ve gotten that last cheat out of your system, snap your before pictures. Get a front and back if possible, you can do this or have someone do it for you.
Step 2 – Throw out all the crap that your parents, friends, and colleagues gave you over the holidays. If you haven’t eaten it yet, it’s just going to sit there and tempt you.
Step 3 – Eat high quality foods only for the next two weeks. For whatever reason, when we have 30, 45, or 60 day challenges, a lot of people still find ways to get their cheats. This is only two weeks!!! You don’t NEED a cheat, I promise.
Step 4 – Make a list of consequences for yourself if you do cheat. Post on the blog, post your before picture at your office, workout with your shirt off. Anything to keep yourself in check. Again, it’s two weeks of your life.
Step 5 – Take your after pictures. Same clothes, same lighting, same poses as your originals, and resubmit them to me.
The goal of this is to get you back on track to being a healthy, fit person. By doing a two week detox, you should be looking better, feeling better, and performing better in no time. I’m as guilty as anyone as taking advantage of the holiday season. Again, the challenge, is free of charge. You’re an official entrant as soon as you submit your pictures.
Here’s what I’m looking at what I’m shooting for through this challenge
Protein – Grass-Fed meat, wild caught fish, cage-free eggs
Carbs – Organic vegetables
Liquids – Water, coffee
Supplements – HCL, Fish Oil, Zinc, Vitamin D, Vitamin B Complex, BCAA, Whey Protein (post workout only)
Sleep – Minimum of 7 hours/night
Post your thoughts to this, and any additional ideas you have for the challenge.
Just a quick reminder, the OLY lifting classes are back to their normal schedule: M/W/F 6:30 to 8:00.
Mmmm those burgers look like they’re from Portillo’s. Mmmm Portillo’s….it’s been too long for me
Thanks for the flashback link to my Chorizo-Stuffed, Bacon-Wrapped Dates recipe. For anyone looking for an easy and delicious appetizer for their NYE, I encourage you to try this recipe. You can prep it in advance and then bake the dates when you’re ready to eat! And the other party guests won’t even know it’s paleo :)
Ok, so I am saying it now.
As of Jan 2nd, I will be paleo through the open. I will be allowing myself a cheat meal 1-2x/week though…but not a full cheat day.
I have been a cupcake monster (thank you JK) and this has to stop!!!!
Anyone who wants to join me, post here. I know Ali G, Danny/Abel (when they get back from vacation), Joy, and Glenn are all doing it. We can exchange cell phone numbers and keep each other on track!
My brother, MarkF, has been waiting for the new year to start a hard paleo push. So I’m calling him out on these comments.
Sidenote: my body is still wrecked from last weekend/Bradshaw…but this workout looks sweet. Might have to just hope for the best with this one.
Pre: snatch balance work. 115#
metcon: 14:41. 95# and 14 ctb, 21 ring dips.
Post: more double under work. So much more fun now. Thanks Randy.
Big thanks to Anthony for getting us started this morning.
Speaking of cupcakes, there are cupcakes that I made for a work party upstairs for anyone who feels the urge to indulge before the new year!
Go crazy ;)
Front Squat 1rm – 305#. Admittedly got a premature spot from a guy at a globo gym but I had it on my own so I feel it was legit. Got 295# before as well with no spot. Ties my pr from over a year ago before all the injuries so good to be back over 300#
+
The new hero
“Ricky”
20 min amrap:
10 pullups
5 db deadlift @ 75#
8 push press (135#)
ROUNDS – 12+5 pullups
Had a few minute long breaks as random people came to the pulley station where I was doing my pullups so I think I could get 14 if uninterrupted. Had to use a rack for my push presses. Pullups were brutal as I was readjusting my grip every few reps because my hands were slipping on the rubber grip which made them tire a lot quicker than normal.
After 5 mins I was seriously considering just doing a 10 min version and call it quits but couldn’t disrespect a hero wod like that so I finished it. Yay globo gym 20 min amraps. Actually didn’t really get any awkward stares so this was a good experience today
16:23 w/ #60 squat snatch*7, pull-ups*14, blk band ring dips*21 (need to not look down during my snatch and keep working on my form) ; Post: Snatch Balance @ 53 .. need to work on getting down faster and keeping bar position over head
Metcon @ 135 – 10:31
Muscle ups felt good broke them up:
Round 1: 5,2
Round 2: 4,2,1
Round 3: 2,2,1,1,1
Snatches were all singles, but need to work on receiving the bar at full depth the whole time. Towards the end I was going 3/4 depth into full depth. Tried to keep up with Brett Raz and Glenn who did it at 185.
@Kelly, wonderful job with such a big class! Once again a “kick ass noon class!”
@Kelly – Much respect on running a smooth noon class. Also, thanks for coaching me up on the last few classes I attended. Noticing incremental improvements, finally.
Hands and upper body were not loving the wod at 6am
Great imomptu coaching from AllDay. Thanks again for letting me steal tape to wrap my hands.
Snatch balance practice
3 rds 13:45
7 squat snatch
14 ring row/21 ring dip …. My mitts couldn’t handle pull ups today
Redid a few squat snatch thru out to make sure I got depth correctly.
Ugh.
Metcon – modified for no mu’s
7 Snatchess (95#)
14 CTB
21 Ring dips
The first WOD in a very long time where I almost gave up. Barely got through the first set of snatches & dropped down by 10#, at that point realized I had started with 20# more on the bar than I’d thought. I guess eating like s**t also impairs your ability to do math. CTBs sucked hard & dips were ugly throughout.
Skill – worked on DU’s & strung together a new PR (50).
Time was 21:50
Metcon @ 110: 15:03
Got this one in yesterday after making up tuesdays Front Squat wod. Chose a weight where I knew the snatches would be challenging but I would still be able to get it done. Missed about 7 snatches throughout the workout. All snatches were singles. MU’s felt good, broke them up, 5-2, 4-3, and 3-2-2.
Anj – I suggested to Danny that every time we cheat outside our designated cheat meals we have to put money in a jar. Whatever is in the jar at the end of the challenge goes to your Paleo buddy. We would need to keep food journals, too. I think it’s a good idea to stay on track…
Snatch balance: 55#-65# (3x F) was really ugly. Not a good day for this. I tried 3x and each was worse than the next. Steph said I wasn’t dropping low enough.
Metcon: 15:43
65#
14 regular pull ups
21 ring dips with black band.
Snatches felt good. I didn’t rush through them, made sure I made depth and was stable before standing up. My knee felt good.
My left hand is still healing from Bradshaw. Taping helped, otherwise I would’ve cried my way through pull ups.
Started with the red band on dips but realized quickly I needed more help to get through 21 reps.
Metcon: 16:56
7 snatch @ 55#
14 pull ups
21 ring dips – black band
This was a tough one! Started with more weight than I should have on the snatches and brought it down to 55# after I failed the first few of the first round. pull ups feeling good without taping!
Not sure how I feel about that moniker…
metcon: 12:29
40# snatches (kinda light)
14 regular pullups, 21 dips with red band
bonus: remained conscious through the entire workout.
MetCon @ 135#
13:07
@Blackout (AmyA)… I was laughing so hard you almost made me fall out of my chair. Which would not be good because after snatches and Bradshaw, I would not know how to get back up.
I’m in on the challenge – round 2 for me.
Sky’s Limit CF today (coach Ronnie).
Pre:
800 m run
100 DUs (300 singles)
WOD:
8 min AMRAP
15 KB swings
10 Hurdle jumps
Yesterday at CF Lees Summit (coach Carl).
Pre: skin the cat
WOD:
21-15-9
Overhead squats
Bar facing burpees
12:05
I have to share that both of these were friendly and high quality. In case any of you are ever in KC…
first time posting to the blog :0
metcon? 11:08
(not sure what that means exactly but i’m guestimating from context)
3 rounds
7 snatch @ 53#
14 pull ups (orange+red)
21 dips from the bench
last round was a beach and a half. I need to work on now dipping my knees in when I hit the bottom of the snatch.
post: 10 toe to bars and trying my damnedest to do a kipping pull up. thanks rudy!!
stoked for the new year body comp challenge. i’m actually trying to make this winter more brutal.
Metcon @ 115# – 18:4(?)
Failed my first four snatches. Pretty much the worst way to start this one so it was a mental grind for me. Fortunately I love snatch so I didn’t mind…that was for the 5 o’clockers today and our post workout sexual innuendos and display of maturity (JK, MikeT)
WOC 5pm:
pre: limit rope climb work
3 Rounds:
7 balance snatch
14 pull ups (black band, then 2 black bands)
21 bench dips
10:21
post: pull up work; kipping and dead hang
-Left CFC feeling totally defeated. Hopefully, someday soon I will be able to one thing at crossfit without scaling it. Jumping jacks don’t count..haha
140# for Snatch balance.
Met Con:
105#
PU’s & red band dips 14/21
This was ugly and I was ugly doing it. Failed approx. 50% of squat snatches, so a lot of energy wasted and a long time to finish. Finally finished after everyone else had put away their bars. Ass. Handed. To. Me.
24:? min.
18:24 @ 75#. First metcon in weeks after strength training. Not having the conditioning of the metcon really showed today. Hopefully, I can readjust soon.
Holy crap.. Blackout is the best moniker ever! Yes better than SAIKI. Love.. Brett is about to send my “before” to Rudy.. Whiskey and gummy bears..see you bitches in 2 weeks! Xoxo Smack!
@Blackout, I’m glad you took to the moniker… but even more glad that you are ok and nothing serious came of it and we can now joke about it.
Stay hydrated and we will definitely be aware that you sometimes get “dizzy” when doing cleans.
@MegT, Welcome to the blog!
@T4, We all have bad days. Not everyone may admit it but we all have bad days. Don’t let it weigh you down.
@rudy & T4, haha! “weigh” you down! get it!
@Krystal, sorry for the delay on the cream for your possible skin issue! I used Triamcinolone Acetonide cream and it worked pretty well.