Thanks Dane for topping us off with the new (heavier) and improved boxes!
A1 – Handstand Hold 3 x 1 minute
A2 – GHD Sit-up 3 x 10-15
A3 – Single-Unders 3 x 200
As many rounds as possible in 12 minutes of:
10 Kettlebell Swings (1.5/1 pood)
10 MB Sit-ups (20/14)
30 Double-Unders
This time last year… Alex wrote on a Virtual Challenge.
…And the Winner Is!
-Bryce Wood
Before we announce who the overall winner of our largest cash prize in CrossFit Chicago history is, I just wanted to let you know that this was one of the most satisfying challenges that I have been a part of. The team that I got to lead and be a part of really motivated me to get even tighter on my own diet, and I personally saw some great results just from the camaraderie of being a part of this experience.
The most satisfying for me was to see how many people change had their perspective change on how your bodyfat% affects weight loss. It doesn’t!! There were numerous people who came in with disappointed looks on their final bodyfat percentage tests with me because the scale didn’t move, only to find out that they dropped three percent bodyfat.
These are our AVERAGE changes from our challenge participants in just three weeks time:
Body Fat 2.5%
Suprailliac 6.1mm
Squat Reps 6 reps
Metcon 1:23
These are our top performers in each individual category:
BodyFat% – EmilyG – 5.6%
Suprailliac Score – BrianW – 19mm
Squat Reps – JaredH + 29reps
Metcon Time – MJ C – 9:18
NikkiY was our overall winner! She was chosen based off a formula we developed based on overall improvements in each of the four categories. Nikki dropped 4.3% bodyfat, 16.2mm on her suprailliac, improved her squats by 27 reps, and dropped her metcon time by 2:40.
The rest of the top 10 looks like this:
2. MJC
3. JaredH
4. MaggieC
5. MelisaS
6. BrianW
7. MattT
8. DevinT
9. EmilyG
10. AbeM
If any of you are on the fence for the next nutrition challenge, I hope you can see the benefits, and have seen some of the transformations amongst your fellow athletes. Even if you think you’re pretty strict, which I know a lot of people who already look and perform great, a lot of those athletes also dropped bodyfat, picked up some new muscle, all which lead to better results in the world of CrossFit.
Some Words from the Champ!
-Nikki Yuen
I came back to CFC after taking a three month hiatus from working out, and soon realized that I was in terrible shape. At that point, I had heard of the benefits of eating clean but was always too doubtful that I would succeed in changing my eating habits. When the paleo challenge announcement came along, I was hesitant to sign up – I literally was flip flopping on my decision to participate up until I e-mailed Bryce telling him I was in just days before the challenge meeting. From that point on, I figured…well, I already e-mailed him so there’s no going back now. Might as well give it a shot. From there, I tried to eat paleo wherever I went. I think my hardest day was my first Saturday, when I was invited to my boyfriend’s coworker’s for dinner. Thinking I could find something no matter where I went, I thought I’d be fine. Sadly, the only thing I was able to eat was some of the chicken picked out of the rice it was a part of. Since then I learned that if I was going to be visiting friends or family, I should probably tell them ahead of time (or eat earlier) just in case something didn’t work out.
Having Team KK as a support group was also extremely helpful. Paleo challenge veterans in the group shared their successes from previous challenges, tips for travelling for work, recipes, etc. Everyone was always so great and encouraging that it made me look forward to reading about their experiences every time I opened my e-mail.
As I started to get used to eating better, I had to make sure I was staying active and committing to the challenge. Slowly, I felt better while working out; I felt less gassed and frustrated after WODs. Post-challenge, I cheated over the Thanksgiving holiday, but made the determination that I need to keep doing what I’m doing to feel better and healthier for my own happiness. Sure, I’m not eating as strictly as I was during the challenge, but I did up my membership from two a week to four a week to make sure that I keep moving. It’ll be thousands of baby steps from here to where I want to be, but the challenge was just the kick in the butt (or inspiration) I needed.
Congrats Nikki. I had the pleasure of being on our partner workout today. I am thrilled by your win. A great victory.
Congrats to the big winner NikkiY, but really congrats to everyone that entered the challenge and stuck with it. I personally became a much more disciplined eater and saw my body fat% drop, squats go up, and my metcon drop. I’m a believer and I haven’t had a cheeseburger in 6+ weeks! Seriously…
I also want to thank my coaches, team KK. You guys rock.
Big thanks to Bryce for putting this together. The guy spent countless hours answering emails, in-person questions, measuring, remeasuring, etc. Thanks BDub.
Congrats Nikki! Awesome story and good for you for changing your life. YOU are inspirational!
Congrats again!
Congrats to Nikki and to all of the folks who entered and completed the challenge!
The results were outstanding considering it was only a little over 3 weeks!!!
I’m going to extend a consolation prize to any of the top 9 runners up, a CFC T-Shirt of their choice if they would like to take a pic and share their challenge experience for a blog post. I know it’s far from $2000 but I’m sure everyone would be interested in your trials and tribulations throughout the challenge if you are willing to share. Congrats to all!
Email me if you are interested.
@Jonny – No cheeseburgers in 6 weeks!? Thank god I’ve been covering for you or Owen&Engine, Kuma’s and Big&Littles may be going out of business.
Congrats to Nikki and all the others who took part in this foolish challenge.
Tough to beat numbers like that! Kudos to all in the top 10.
Congrats Nikki!
Matthew, I’ve chatted with Bryce on the possibility of doing a from scrawny to brawny mass gain challenge! Anyone else interested?
Wow, congrats Nikki and the other top finishers!
@Rudy- I’M IN
p.s. Congrats to Nikki!!! And to all others who participated- everyone seemed to really be committed during this challenge and it looks like it payed off for almost everyone! Just 2K to Nikki though… ha!
Congraats Nikki and let’s get Jonny a burger asap! We’ll get one together after a tough wod like Fight Gone Bad or something so you don’t feel so bad about it and your body will just burn it off quickly.
Thursday night monostructural work:
400m run x 10 – start a new interval every 3 minites
Fastest – 1:19, slowest – 1:23
1st one was the slowest and 8 of the 10 were either 1:19 or 1:20 so I stayed consistent which was the goal
+
1 hour swim class. Making progress on my stroke finally as there are just a few classes left in my 8 week course. Swimming is getting to be enjoyable now so I’m very glad I stepped up and took this class. Look forward to signing up for a freestyle class next and then we hit a sprint tri when the weather is warm and take over the world
Congrats Nikki! That’s awesome.
Rudy- that’s thin ice you’re treading on there! MattK looks in the mirror every day and sees a redheaded coach Glenn, same way Dane, Woody, and I look in the mirror and see a full head of hair.
Ha! No offense red-headed Glenn! I’m sure JoeP and Radis dream of baldness in the mirror too!
@ Rudy!
I’M IN…
@ Baldies…
No… we don’t… having beautiful locks are the shit.
Congrats Nikki, I will be looking for my cut of the prize money next time I see you for all my sage advice and positive emails… “STOP EATING DRIED FRUIT!”
Peace,
JoeP
P.S.
No seriously, after you told me your results I told Karen that you were our best shot at winning, well done.
@ Rudy: just like Anj and Kelly, I’M IN!
Glad to see so many interested. We will unfortunately have to wait for Bryce’s fingers to recover from all those biosigs as this will not be an eating contest. So it will be a big and lean program. We haven’t started any details just tossed the idea out last meeting.
Congrats Nikki! It was great to meet and work out with you today. Great job!
Yayy Nikki!!! I’m so happy for you. Such an amazing feat especially for someone who likes to bake as much as you do. I just want you to know that I am here for you when you have excess baked goods you don’t want to eat so you can eat clean.
Whoa whoa whoa… Did Rudy call me scrawny? Did No Moniker imply that only I see myself as a red-headed Glenn and that the rest of you see something different? What is going on here?
Side bet with Kelly!!!!! – Lets see which skinny redhead can do the best in this challenge.
Congrats Nikki!
I so have Matt K!!!
FO SHO!
Congrats Nikki! Great accomplishment!
There is only one kind of “bald” anything I like……..oh yeah!
Scrawny to Brawny is an easy “W” for me, bring it on!
Oh my I’m so hungover!
Congrats Nikki! Good job.
@ Skins
Me too!
http://animals.nationalgeographic.com/animals/birds/bald-eagle/
Go America!
Nikki, I’m so happy that you won! It gives me a great reason to be tougher on you at the WOC! Ha, congratulations!
And since I’m sure that you are all dying to know…3 of the top ten were on my team. No big deal. :)
Big 6am today! And once again I was partner-less thanks to Sommer’s “mysterious” illness, luckily Anthony stepped up to play with the last girl picked in dodgeball.
A1 – Handstand Hold 1 min x 3 (could only do 2, shoulders shot)
A2 – GHD Sit-up 3 x 15
A3 – Single-Unders 3 x 200
AMRAP:
10 KBS (25#)
10 MB sit ups (10#)
30 DUs (scaled to 15)
7 rounds + 8 KBS
Post: 3 hours of yoga tonight
Congrats Nikki, your results are fantastic! The awkward social situations were the worst (and usually left you still hungry), but it was definitely worth it in the end!
First part of the workout – only got to 3 rounds of 10 GHDs, and 2 of SU and Handstands. It was my first time doing GHDs – whoa nelly, nothing like vertigo at 6am!
Second part, 6 rounds with 2 MB situps. Had to scale to 25 KBS and 12 WB and 15 DU, couldn’t find rx weights. DU were a time suck.
Wow – thank you for all of the kind words everyone! It’s awesome to be a part of such a positive and supportive community and team (woo Team KK!).
And, most importantly, congratulations to everyone in the challenge!!
Big congrats to Nikki. I hope all of you who participated can see the benefits and continue down the right path, or at least notice the difference when nutrition isn’t where it should be.
And Happy Birthday to Coach Alex!
Congrats Nikki!! Your determination was so apparent during the challenge and when you work out at the WOC! Great job!
Tons of energy at a huge (30 ppl maybe?) 6am today. Rudy was even there!
metcon rx: 8 rounds
got tripped up on a bunch of DUs and Steph laughed at me. Thanks Steph.
Congrats, Nikki!
Happy birthday, Alex!
Massive 6am, even had to use both rooms on the AMRAP.
Partnered with Tina T on the strength portion. Shocked myself by completing the last 2 handstand holds for a full minute (wrists gave out during the first round).
AMRAP with 25# kb (I think), 12# med ball, 60 single unders:
Completed 7 rds plus 3ed ball sit ups.
I really enjoyed this workout, all of the movements (except the jump rope) felt really solid.
Congrats Nikki
@Brooke, dont forget that you were picked first for the 3 person team
First:3 x10 GHD
alternated:
3x 200 single unders- did by run/skipping thru
3×1 min handstand hold- unbroken
Metcon RX: 9 rds + 2 KBS
Burgener Skrength Cycle week 3, day 2
A1. Bench Press @ 81% (227#), 3 x 10 sets, rest 90-120 secs
A2. Back Squat @ 81% (308#), 3 x 10 sets, rest 90-120 secs
+
Every minute on the minute for 10 mins:
Weighted pullups w/1.5 pood kb
3 reps x 5 minutes
5 reps x 5 minutes
Back squat video showed that my upper back is weak sauce so i need to supplement my lifts with bent over rows and weighted pullups on strength days to help fix the issue as the weights are not going down anytime soon. we’ll fix it…
Fantastic job, Nikki, and so lucrative. Congrats to all the challenge participants.
Happy Birthday, Coach Alex.
Pleasant surprise to see Coach Rudy at the 6 am.
Pre-class coaching from Anthony on TTB, supplementing the tips Alex provided yesterday.
3x HS holds, 10 GHD sit-ups, 200 SUs. Second HS hold only 50 sec. Couldn’t seem to stay stable on that one. Need to get some coaching on how to avoid whacking my back on the wall on the kick-up so I can ditch the mat (really mad I had to miss the seminar Wednesday).
Metcon:
10 KBS (1 pood)
10 Med Ball sit-ups (12#)
20 DUs
6 rounds plus 4 KBS
Pre-metcon DU test was awful, so I started the first round with 15 DUs, but increased to 20 on round 2.
It’s been good to be back in class this week now that the strength program is over.
Nice job Nikki!
Huuuugge 6am class. 28 people? I guess we’re losing our touch at scaring people off. The highlight was our assistant coach. The lowlight was TimS was not there. MattJ was also absent.
Metcon Rx’d: 8 rounds + 1 sit-up.
DUs in rounds 4&5 slowed me down.
Good luck this weekend to Bryce, Anthony and Matt!!
Congrats Nikki! Such awesome results!
Pre: Bryce complimenting me on my “pizza party” tank and confusing Steph by singing “Stop, now make that mother#@$&+) hammer time” out of nowhere while working on single unders.
Metcon: 6 + 10 MB sit ups
Posterior tib tendonitis started flaring up during the first half because of all those singles so I scaled to 15 DUs. Actually ended up doing 30 unbroken the first round which was a bad idea because right now my ankle feels no bueno. The rest of the rounds were either 15 or 20 depending on how much I could ignore the ache. All KBS and MB sit ups unbroken.
Post: Bryce calling me a cheater.
Great 6AMer.
DUs, I’ll get you one day. Watch out.
Metcon: 6 Rds + 6 MB
10 KBS (1.5 pood)
10 MB sit-ups (20#)
60 Single Unders
6 in the morning
Still working on handstands, have the strength just feels very uncomfortable
Metcon: 8 rounds and 10 KBS
10 KBS 1.5pood
10 MB Sit Ups #20
30 DU – Did as many DU as I could do, which is not many before fustration set in and finshed with singles
Forgot to post yesterday’s beat down!
Active Rest Day
Deadlift
1×10 @ 185
1×10 @ 225
1×10 @ 275
1×10 @ 315
Bench Press
1×10 @ 135
1×10 @ 155
1×10 @ 165
1×10 @ 185
Then a little Glenn Clarke special with none other then the fittest guy on earth Brett Raz!
10 rounds of
25m farmers carry – 163lbs each arm
25m back rack walk – 225lbs
25m back rack walk – 225lbs
25m farmers carry – 163lbs each arm
I am going to step it up next time to 275 on the back walks
This is a good one!
@Nikki – YAY!!!!
@ Team KK – YAY!!!! again. It was fun. When are we going to do the potluck/dinner. I unfortunately never got retested because I was out of town until after the final date.
Yaaaay Nikki!!! So proud of you girl! When Nikki sent her results I was floored! You totally deserve this win!
And also a shout out to Melisa S for making the top 10! Team KK was awesome – I think everyone hit or made significant progress towards their goals for the challenge. There was so much support and positive energy going around – just another example of this amazing community coming to life.
AMRAP: 3 double unders shy of 8 rounds :(
Did this yesterday by myself, really no significant breaks, maybe could have been faster with transitions. Started the last 30 dus with 15 secs left – thanks for the push Bryce, almost got it.
Rudy – I’d like to throw in my support for a scrawny to brawny contest. Hopefully CFC classes would then include an all-you-can-eat bacon cheeseburger buffet.
Big 6 am class today – nice job Bryce & Anthony handling all of us, notably me asking if there was any way to scale a handstand hold. Answer: no, with a “stop being ridiculous” face :)
Congrats Nikki!! And the usual 6 am-ers, there were a lot of you that did awesome at this challenge!!! Happy Birthday to Alex as well!!!
A1 – Handstands: 2x1min, 1x39sec
A2 – GHD Sit-up: 3 x 10
A3 – SUs: 3 x 200
AMRAP:
10 KBS (20# – out of equipment!)
10 MB sit ups (14#)
30 DUs (scaled to 10)
6 rounds + 10 mb situps – agree w/ EmilyG on the DUs!
Congrats to the all those in the challenge. The challenge and my Thanksgiving vacation binge eating has inspired me to go Paleo.
Collapsed on rounds 2 and 3 of HS holds, everything else ok.
Met: 6 rds + 10 kb swings, DU’s scaled to 25. DU’s didn’t flow well until later rounds. Shoulders are fried!
Count me in on the scrawny to brawny plan, then I can get rid of my wide angle mirror that makes me look big, and buy a real one. What’s the female equivalent? Malnutricious to Bootyliscious?
Huge Congrats to Nikki and to all of the other participants in this challenge!!! Everyone had AMAZING results!
Huge shout out to coach Gina and to Bryce for their help in this challenge. Gina was my coach and Bryce, bless his heart, always handles my questions and eye rolling without strangling me. I really really appreciate it!
A1 – Handstand Hold 3 x 30 seconds
A2 – GHD Sit-up 3 x 25
A3 – Single-Unders 3 x 200 (each around 3 mins)
5 rounds for Time: 09:48
10 TTB (10,5-5,5-3-2, 2-3-2-3,3-3-4)
20 Kettlebell Swings (#16 – Yep biggest we have)
30 Double-Unders (25-5,15-15,30,30,30)
My TTB were bad kept slipping off the bar and kicking up it wasn’t nice. Why did I do this random WOD, easy my internet dropped out and I guessed it from memory not to far off.
Congrats to Nikki impressive stats clearly deserved.
@ Skins
http://www.ew.com/ew/gallery/0,,20552506_21090505,00.html
Was that what you were talking about?
Congrats Nikki!!! Your hard work definitely paid off!!! Great to see you come out for our Handstand seminar on Wednesday night as well, so close! :)
Shout out to my challenge team as well. Had some tough travel schedules, injuries, and lots of work overload, but you all managed to make strides in your everyday lifestyles!!! Great job and keep up the good work. Emily, you definitely had the best results on team Erin, you did awesome!!!
Made up wed and today, two long days of work the last two days so got these both in this morning:
Wednesday
20 muscle ups – need to keep my elbows in, using too much of my shoulders, which could explain why my right one has been hurting, ouch!
1-5-3-4-4-3
Metcon 3:20 (ha jk… 5:20)
I was hoping for sub 5. My HSPU’s still a limiting factor. Totally mental. I’m pretty sure I have the strength to do these!!!
TTB – 21(new best for max set)/ 8-2-2-2-1(weird)/ 9
HSPU – 20-1(a little slow but almost unbroken and another new best for max set)/6-1-2-2-2-1-1(wheels off)/ 4-2-1-1-1
Then:
HS Walks
GHD
200 SU’s
Metcon:
10 Rounds + 18 DU’s – dang it! almost 11 full rounds.
Good morning
Congratulations Nikki!!!!!!!!!!!!!!!!!!!!!
@ Skins
http://www.cat-breed-info.com/hairless-cat-breeds.html
That it? I keep looking around…
@ Joe P
Very very close!
Ah yes the hairless cat. I had a seller at a house I sold recently who had one of those bad boys. It would scare some buyers when it popped out for a cameo which kept it interesting as you never knew when he’d jump out for a scream…good times
Congrats Nikki! Way to represent TEAM KK!! What are you going to do with your winnings?? ? ?
Today was very rough- out late and paid for it during the GHD’s and handstand holds.
Amrap 7+5kb. Surprisingly my DU felt great! I think the skill work with alternating feet helped me find a rhythm. Managed one set of 30 unbroken.
p.s. Happy birthday Alex!
Have a great weekend everyone :)
@ JoeP: are you healthy again??
HBD Alex! Congrats Nikki. Please tell us what you are going to do with all that $$$? A new wardrobe for your new self? :-)
Worked on free standing HS holds. so close. Thanks Erin for the tips.
Metcon Rx’d: 9 Rds + 2 DU’s. Oh so close to 10 rds…ugh!
Congrats to Nikki and all the challengers… especially my good friend Melissa S who had to deal with hanging out with our group of delinquent friends while on the challenge
Pre-WOD:
A1. 3×1 min handstand holds- tried kicking up a few times, but no bueno. Did wall walks into a hold. Collapsed at about 30 seconds the 1st and 3rd times, and about 40 seconds the 2nd. I know I have to get those handstands… and I will… as soon as Rudy gets his back handspring, b/c in his words “If I can do a back flip, you can do a handstand.”
A2. 3×200 single unders
A3. 3×10 GHD sit ups
12 min AMRAP
10 kbs @25#
10 med ball sit ups @ 14#
scaled to 15 double unders
7 rds + 10 kbs
Today was the 1st time I strung together 15 double unders!! It of course did not happen until the 5th round, but what I discovered is that I do du’s better when fatigued… who knew?!?
Today’s work was solid for considering not being at 100%. Was able to get 8 solid rounds right at the time cap. Just need to work on rope speed for the DUs.
I’m gonna make it rain!
No, I’ll probably do something less fun like pay off some debt. That whole responsibility thing. Mehh. To be decided.
Worked out with the nooners today. Scaled the KBS to 20#, MB sit ups to 10#, and still working on getting those DUs (one day). 5+5DUs.
Was able to kick up to a headstand though. Thanks to Coaches Kelly and Bryce for helping me out with that!
THANKS FOR ALL THE LOVE GUYS!! :)
@Nikki – Contrats on the big win…glad I can be a part of helping you pay off debt.
@JoeP – I soooo should have been the Dean for Holloween, how did I not see that one.
Oooops – premature posting
8 Rounds 4 KBS – should have pushed a little harder, I was trying to find a good pace I could keep moving and I think I could have moved a little faster. Nice Friday WOD to close out the week.
Joined the nooners today.
Metcon Rx: 8 rounds + 10 KBS
Was going for 9 (I saw Steph’s 9+ rounds on the board it motivated me :o). Needed to be quicker on KBS and sit ups in the later rounds. I love these kinds of WODs and the accessory work.
Fun class today! Bryce tried to convince Nikki to take us out to lunch, but she politely declined.
Congrats Nikki! Well done!!!
Happy Birthday, Alex!!! I hope you get lots of yummy things to eat!
Also Happy Birthday Alex and congratulations to Nikki and all the challengers am their results.
Handstand holds, GHD’s, and single – unders were fine.
Metcon: 7 rds + 5 sit-ups
Once again DU got the best of me. Had to scale to 15. Those were single- doubles. I’ve come pretty far in a short time but still have a ways to go.
Congrats Nikki!!
@Kacey – Sorry I wasn’t laughing at you tripping up, just throwing the rope around. If it makes you feel any better I tripped up a bunch too!!
Metcon: 9 rds 10 mb situps
Shout out to my team and especially MJ who made the top 10! Great work everyone except maybe Jeff. Just kidding but really I think he needs to do the next one for sure to make up for the cheats he indulged in during this challenge…some of which occurred during a nice trip to the Virgin Islands…yes I was jealous.
Seriously though, my team did a fantastic job and had a lot of great successes with weight loss, body fat loss, gains in strength and PR’s with their metcon times. I am very proud of all of you!
Congrats on all your individual achievements.
I also want to thank each one of you for helping me through this challenge as well. Your support was outstanding and gave me the incentive I needed to stick with it. As I was recovering from my ankle sprain I found staying strictly paleo to be extremely difficult. Not being able to do any physical activity with the exception of rehab became depressing but my team rallied behind me and made me feel useful. Being accountable to others was such a driving force behind my success. Leading this team was a fantastic experience. Thanks for giving me the opportunity to help you out even if only as a cheerleader during this challenge.
Kudos to:
Lauren R
Jessica H
Jeff S
Chris W
Ali G
Adam B
MJC
Patrick D
Jonathon L
Robert O
Erika O
Eric S
Gene D
Kevin J
Dave K
Yay Nikki!!! Congrats on your victory! You have come a long way and this challenge has shown how dedicated you are and what great progress you’ve made. Enjoy your winning$$$$$
@Dane – thanks for all you do. We often times steal the boxes from downstairs to use during out kid’s class and I appreciate your work every time I’m hauling them upstairs. Glad to see more available:)
Congrats NikkiY! It’s been pretty cool to watch the improved performance of the challenge participants over the last few weeks.
Rest day, so helped out Bryce with the 6am’ers who were rolling deep this morning.
Did this yesterday with MattJ:
Rx’d: 10 rds + 9 KBS
A few trip ups on the DUs and got edged out by Matt at the end, but I saw ErinC crushed us both this morning, solid stuff.
Happy Birthday Alex, I think you deserve one of these this weekend, with gummy bears on top of course. You know what my weekend diet looks like so I’ll be waiting by my phone in case you need some help…
http://www.cookiebaronline.com/cookiepizza.htm
5 rounds “for time”
30 cals on airdyne
20 kb snatch @ 1.5 pood (10/arm)
10 ball slams @ 50#
5 push jerks @ 165#
TIME – 17+
Planned for this to be a 20 min amrap when i came in then time got short so i changed it to 15 mins then as i got to round 3 i just decided to do 5 rounds as i was going to finish on the airdyne of the 5th round at the 15 min mark. i didn’t have the official timer on just used the clock so i finished just after the 17th minute began
Thanks to all for the bday wishes and yes there will be plenty of gummy bears, sweet potato bread, and pasta in my immediate future to commemorate the occasion
A1 – Plank Hold 3 x 1 minute
A2 – GHD Sit-up 3 x 10-15
A3 – Single-Unders 3 x 200
As many rounds as possible in 12 minutes of:
10 Kettlebell Swings (1.5 pood)
10 MB Sit-ups (#20)
30 Double-Unders
8 Rds + 6 KBS
Out really late last night with a very close friend I haven’t seen in a long time and things got a little out of control but really fun! Made for a wicked hangover this am!
WOD – 12 min amrap
10 KBS @ 1.5 pood
10 20# med ball sit-ups
30 DU’s
10 rounds + 5 KBS
The old man still has it and even with a hangover!
Post WOD
2 rounds of
1 minute handstand hold
15 GHD’s
200 single unders (did 50 double unders unbroken to finish it!)
Ran out of time to finish 3rd round.
Looking forward to a rest day!
I need a sitter for tomorrow night if anyone is interested in earning a few bucks!
Contact me at scott@806capital.com
Wod: 6 Rounds + 10KBS
I rocked my DU’s for the first time since i started CFC, They felt amazing!!
Post WOD
3 rounds of
1 minute handstand hold
10 GHD’s( First time doing these)
60. single unders
WOD – 12 min amrap
10 KBS @ 1.5 pood
10 18lb med ball sit-ups
60 single unders (Modified)
7rounds + 3 KBS
Huge 5pm class today handled very well by Kelly and Kate.
Did the metcon first, DUs got me again. Even scaled to 20 I still tripped up a lot. Finished7 rds + 5 DU.
Skill work: everything felt like it took an eternity to complete.
Great start to the weekend.
Horrible at single unders, horrible at GHD sit ups, ok at hand stand holds. but really good at eating 3 slices of Gino’s East deep dish pizza.
Great 11 am class today, thanks to Bryce and Kelly
A1 – Handstand Hold 3 x 1 minute
A2 – GHD Sit-up 3 x 10-15
A3 – Single-Unders 3 x 200
As many rounds as possible in 12 minutes of:
10 Kettlebell Swings (1.5/1 pood)
10 MB Sit-ups (20/14)
30 Double-Unders
Today we got split into two groups. I liked doing the METCON first and then the strength portion. It was a good change up. First 3 rounds were good and then I started to hit the wall at 4. I was able to push through on the KBS with minimal rest however hit the wall on sit-ups and kept on hitting the ropes on other athletes ropes. By the time we got to the A1-A3 Traps and Lats were smoked.
METCON 6RDS + 10 Situps
Friday 5pm was probably the biggest class I’ve ever been in. Thanks Kate and Kelly for leading…
Metcon Rx’ed: 9 rounds + 5 KBS
I think my jump rope was a little too long. DUs were unbroken but really slow. I think shortening will help me out. KBS and MB sit ups unbroken too.
POST WOD
3 x 1 min handstand holds + some freestanding fails
3 x 200 single unders + DU work with shorter rope
3 x 15 GHD sit ups
Wow! I actually got to get in with a class today and do the whole warm-up and wod!!! What a difference not being rushed makes….
Metcon: 11 rounds even
This was one was fun, all movements that are pretty easy for me.
Got some pretty solid freestanding handstands in after too.
A1 – Handstand Hold 3 x 1 minute (did pike holds on a box because my shoulders are shot, plus I’m old and get nauseous. I’ll get the hang of being upside down someday)
A2 – GHD Sit-up 3 x 10
A3 – Single-Unders 3 x 200
As many rounds as possible in 12 minutes of:
10 Kettlebell Swings (1 pood)
10 MB Sit-ups (14#)
30 Double-Unders (scaled to 15)
6 rounds + 10KBS
Spent entirely too much time in between movements and untangling my jump rope.
Well orchestrated 5pm class today!!! Definitely the largest class I have ever been to, but did not feel that way at all! Strong work from Coach Kate and Coach Kelly!!!
Still taking it easy on my back, but I have made leaps and bounds since I hurt it! Thanks Dr. Paul and all the coaches for helping me modify the WODs!
Metcon (Modified): 7 Rounds 24 Double Unders
Sumo-Deadlift High Pulls : 1.5 Pood
Med Ball Situps/Med Ball Twists: 20 lbs
30 Double Unders
Nice job Nikki Y! Haven’t met you yet, but I’m sure we’ll cross paths eventually.
Post: Planks, planks, planks!
Pre-Pre-Workout: Getting cut off in traffic by Sommer.
Pre-Workout: Man conversation with RichG and DanL; followed by lovely conversation with KateM
Workout:
AMRAP in 12
10 Toes to Bar
10 30# ball slams
30 double unders
5 rounds + 4 Double unders… this was way harder than I though it would be
Post workout: Solving the worlds problems with MarcS and DanL.
Post-Post-Workout: Cutting off Sommer in the garage.
Revenge is mine!
Metcon 10 + 1 MB sit-up
Coaching the 7pm with Kate was a lot of fun tonight….I feel like the two of us combined is equal to one Alex Nettey
Congrats Nikki! I just forwarded your blog to 2 friends who are on the fence about getting serious about their nutrition-your story is just what they need to hear-way to go!
Metcon w/ 44# KB:
8 Rds + 6 MB sit ups
Some double under trouble in the middle, but got back under control toward the end. Big, but fun 5pm class!
Happy Birthday Alex! Enjoy all the awesomely awful food.
Also joined in the 5PM class and was very impressed by Kelly and Kate handling such a large group. I did the metcon first
12 min AMRAP
10 KBS, 1.5p
10 MB Sit Ups, 20#
30 DU
7 Rounds and 7 KBS
Double unders weren’t quite on today and tripped up more than I would have liked. Everything else unbroken but slow.
Then:
3 Rounds
1 min Handstand hold
200 Single Unders
15 GHD Sit Ups
Got through all the holds unbroken but it was a major challenge. First round of single unders unbroken but the other two were all over the place as I tried jumping on just one leg… didn’t work too well. GHDs were fine.
Really fun workout today with a bunch of new and familiar faces.
After about a month of work, I finally got 30 double unders in a row!
Metcon: 5 rounds and 3 DU
Of course I got the order messed up, so there was an extra set of med ball sit ups in there. First WOD where I have actually been able to string together a lot of double unders. Total shoulder burner as well.
Didn’t know if I would be ready to work out after 3 days of terrible food poisoning and not much nutrition but I couldn’t miss this! All of my favorite bundled into one workout!
Did the Mercian first – 7rnds and 10 sit ups. Kept a goo pace til 5 and then just felt tired. But happy I got to sweat and do this one with all my 4pm friends!
Skill- again my favorites!! Did all 3 rounds just in time for the 5pm massive crew to start!
Lots of typos… But you all get what I meant :)
And joe, just remember who lives in the condo! Lol- be nice!! Hahaha
Congrats Andrew on the DU’s. You’ve been working hard on them and it paid off!
6 am 6 am
It’s because I’ve been getting Melodie to come so all the people are flocking now.
Handstand holds were the hardest part of strength.
Metcon: 7 rds + 5 sit ups