For Time:
400m Run
40 Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
20 Clean and Jerks (135#/95#)
10 Pull-ups
20 Push-ups
30 AbMat Sit-ups
40 Squats
400m Run
Results
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Quote of the day: “If lifting heavy weights for partial squats were of any benefit for sports, Gold’s Gym would be fielding the majority of the 2008 Olympic team.” – Mark Rippetoe
Today we officially end our 30 day “Stop the Slop Challenge”. It was a good day of pairing up and pushing each other to push hard and improve. In addition to ensuring good movement having someone count and judge was good prep for the CF Games Open. We will have make-ups available the remainder of the week if you couldn’t make it in today.
Due NLT Friday last class:
- Nutrition challenge you need to weigh-in ASAP
- Performance Challenge you need to repeat the WOD
- Essay Challenge you need to send us your essay on your 30 Day Stop the Slop or Whole30 experience
Once that is completed we will announce winners and prizes by Monday!
While many of you are wrapping up your WOD re-test, conducting your weigh-in, or writing your essay I encourage each of you to just not stop there! Don’t think “30 days, check.” and go back to bad habits. Continue to stay with clean, healthy choices. Be deliberate and thoughtful about what you are willing to add back into your nutrition and recognize the effects of it. If you choose to allow something back in then be good with it. Don’t beat yourself up, punish yourself, or think “I can WOD it off”. Instead think, “I’m okay with allowing this today but I will have it in moderation.” Then stay consistent with eating real quality food.
You have just completed one month of making positive changes! Where do you go from here? Spend the next month refining and adjusting how you are eating, recovering and training to increase your positive results. Tweak your ratios to see how you feel and observe your body composition. Michelle and I finished our Whole30 today and we have decided we don’t plan to reintroduce many things back. At least through the CF Open we will maintain this discipline and set aside one day or 2 meals per week to have something that is less nutritious. On that day or at those meals we might have a glass of wine, some cheese, or put heavy cream in our coffee. I might even go a little crazy and enjoy one of the most delicious things ever (a chocolate chip cookie. Or two. Or three). That said, we might not have anything. We found over the past 30 days that it has gotten significantly easier to plan and prepare delicious paleo meals. We have learned how to hunt and gather better when out of the kitchen and recognize how many “hidden” ingredients are out there, especially at restaurants. Our performance in workouts and training has improved, our bodies are leaner, and lifts are going up. Sleep is a priority and more restful. Nagging little injuries have gotten better over the past month. So we are going to be a little more strict than we have been pre-Whole30 and see where it takes us.
If you are motivated by the changes you have seen personally then we encourage you to stick with it. Each day we practice awesomeness in the gym. Keep applying that to your ongoing nutrition and enjoy the ride!
Post Whole30 Read:
“Ride Your Own Bike” by Whole9 and
Notes:
“What Are The CrossFit Games” – video [wmv] [mov] [HD mov]
Register for the CrossFit Games Open
If you haven’t done so and are thinking about competing then sign up for the Open (2/22 to 3/29)!
After signing up join the SnoRidge CrossFit Affiliate team. Cost is $20 per athlete. Remember this is “Open” to all of you. You will get to see where you are relative to the world of CrossFitters which is a fun experience that will motivate you to train harder. Expect that the WOD will be our standard workout each Thursday in the gym and and we encourage everyone interested to participate. Every Thursday for five weeks we will brief standards and have each class pair up and judge/count one another.
