Coaches vs. “Mary”
Choose between the following AMRAP’s:
“Pistol Whipped”
AMRAP (As Many Rounds As Possible) for 20 Minutes:
5 Medicine Ball Cleans (20#/14#)
10 Pistols (Alternating)
15 Double-Unders
or “Mary”
AMRAP (As Many Rounds As Possible) for 20 Minutes:
5 Handstand Push-ups
10 Pistols (Alternating)
15 Pull-ups
Results
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Matt showing a proper cool-down after crushing “Mary”:
Quote of the Day: “Paleo is a logical framework applied to modern humans, not a historical reenactment.” Andrew Badenoch
Here is the official winner and runner-up for the 6 week “Stop the Slop Nutrition Challenge”:
(The “Jackie” Performance results were announced yesterday)
- Nutrition Challenge Winner is Dustin Rogers
- Dustin finished the Nutrition Challenge with the highest % weight loss overall; with a 6.7% improvement (13 pounds lost)
- Dustin also improved his RX Jackie by 4.7% while simultaneously shrinking to the point that his wife Lindsay called him “Man-orexic”
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- Dustin wins:
- $200 in cash money
- 1 Month Unlimited Free to SnoRidge aka “The House of Awesome”
- 1 Year CrossFit Journal Subscription
- Dustin wins:
- Nutrition Challenge Runner-up is Jenn Lilly
- Jenn finished the Nutrition Challenge with the second highest % weight loss overall; with a 6.5% improvement (9.7 pounds lost)
- Jenn’s food choices overall were really good and it showed as she is a lean mean fighting machine
- She also improved her Jackie by 22.2%. (I am kind of scared of her now)
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- Jenn wins:
- $50 in cash
- 1 Bottle of Barlean’s Fish Oil Ultra EPA-DHA
- lululemon athletica water bottle
- Jenn wins:
CONGRATS, chest bumps, and caveman high fives to Dustin and Jenn for the top two spots and to everyone who participated in the Nutrition Challenge!
The Nutrition Challenge this year was longer (6 weeks) than our previous one. This was meant to ensure those who stuck with a Paleo diet could see or feel results, make longer lasting nutrition changes, and understand the full effects of both staying “on” and falling “off” the wagon. Several of you did just that. The race for this challenge was very close. We are proud of everyone for starting, trying and sticking with it. If you didn’t finish for whatever reason, don’t be discouraged! Read your Nutrition guides, make a decision to start eating clean and muster that self discipline to truly try it for at least 30 days. It’s never too late to try to be more healthy. If I believed that I still wouldn’t passionately try to convince my parents that things like low fat, soy, whole grains, and other processed garbage is not good for them.
For those who didn’t participate, when you decide you are ready to get more information and insight into nutrition and the paleo diet, ask us about purchasing our complete Whole9/SnoRidge CrossFit Nutrition Guide which lays it all out for you.
Some basic stats:
- 94 lbs. lost total!
- 25 people started the “Stop the Slop Challenge”
- 17 of you finished it and weighed in to seal the deal
- Many of you have elected to maintain a Paleo diet after the challenge
- 11 Men completed it vs. 6 Women (Surprising to me since more women started than men)
- 10 people lost greater than 5.5 lbs
Notes:
Today’s WOD was a choice between two pistol loving AMRAP’s. Either the CrossFit.com benchmark WOD “Mary” or just a brutal triplet in “Pistol Whipped”, neither is easy. One piece of coaching from me: If you finished the WOD today (or really any day) and need to immediately do an unplanned second WOD, then you likely scaled incorrectly or simply did not push as hard as you could have. Remember that this is all training. Training means working on your weaknesses. Sometimes those weaknesses mean you need to scale to allow yourself to get enough work done to build strength, technique, form, consistency, or work capacity.
Josh inverted while Michelle is locked and loaded:
Read: “It’s Just Exercise (Part I)” by Melissa Urban of Whole9 – Part II coming tomorrow
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