ALCOHOL AND TRAINING, etc. – MARK’S DAILY APPLE

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From Mark’s Daily Apple:

Alcohol can negatively impact protein synthesis in a few ways. First, by disrupting your sleep. Alcohol increases deep sleep and decreases REM; REM sleep is where testosterone peaks, so it’s pretty darn important for optimal muscle protein synthesis. A lot of people self-medicate with alcohol to go to sleep because it makes falling asleep easier. And that’s the thing with alcohol and sleep: even if it feels like you’re sleeping okay after a few, because, hey, you fell asleep in like five minutes, you’re probably still not sleeping as well as you could. It’s sneaky.

Second, alcohol is potentially really bad for the gut. Ethanol directly increases permeability in epithelial cells, for one. And you know how our livers metabolize alcohol into the far more toxic acetaldehyde before breaking down and excreting it completely? Gut bacteria themselves metabolize alcohol into acetaldehyde, which can also cause tight junctions to grow more leaky. If your gut’s leaky, you’re not absorbing all the nutrients you eat – nutrients you need to turn into muscle and support your training and recovery.

Third, alcohol is incredibly dehydrating. Some researchers even attribute the lion’s share of the hangover to extreme dehydration. The worst part of alcohol-induced dehydration is that you’re not just robbing yourself of water. You’re also peeing out tons of electrolytes and other minerals like magnesium, sodium, and potassium that play huge roles in maintaining the hormonal environment necessary for muscle protein synthesis.

Fourth, alcohol taken post workout can directly impair muscle protein synthesis, reducing the rate by almost 40%. That was binge drinking, or a stiff drink taken every thirty minutes. Drinking on a rest day could be less inhibitory than drinking immediately after a workout, but the recovery period continues on throughout the rest day and the potential for impairment exists.

All that said, two to three total drinks spread out through the week on rest days is probably fine. Two to three drinks every rest day might not be a good idea.

Still, you’re a competitive athlete. You might try a month of no alcohol whatsoever – not even on rest days – to see if your performance improves. I suspect it might offer a leg up on the competition. It’s certainly worth a shot. Consider it a personal challenge from me to you, Rocky. Let me know how it goes if you decide to do it.

Click Here for the rest of the article!

SEPTEMBER PR BOARD

septprs

Clean
Nick D – 275
Chic – 265
JC – 273
Mike S – 200

Snatch
Harrison – 170
Capo – 190
JC – 210

C&J
JC – 267

Other Lifts
Ice Box – 185 OHS
Erica- 105 Bench Press
Gina – 95 Bench Press
Gina  125 OHS
Juan – 295×5 BS
Juan – 155 Strict Press
Capo – 255 Bench Press
Nick D – 300 Bench Press
Paola- 95 HPC
Melissa – 165 OHS
Capo – 180 Power Snatch
Kelly C – 105 OHS
Hoff – 150 OHS
John C – 170 HPC
Cat – 145 BS

Benchmarks
Nelson – 2:27 Fran
Olivia (Ice Box) – 4:13 Fran
Melissa – 4:37 Fran
Olivia – 7:07 Annie

BARBELLS FOR BOOBS – FRIDAY, OCT 17!

October is Breast Cancer Awareness Month, and CFS is participating in “Barbells for Boobs” again this year. Here is some information about the organization:

Barbells for Boobs is a 501(c)3 non-profit organization dedicated to the early detection of breast cancer, with an emphasis on women and men under the age of 40. They aim to provide a way for breast cancer to be detected in its earliest stage in order to prevent a growing and infinitely more serious problem.
Their grant program provides funding to breast centers nationally as a resource for thousands of men and women who do not qualify for government funding or other charitable resources in the detection of breast cancer.

CFS will be doing “Grace” (a signature WOD for Barbells for Boobs) during all classes on Friday 10/17. Scaling options will be provided, and you do not have to donate to come to class that day to do the WOD. However, we are asking for your help to reach a new fundraising PR!!! Last year we raised over $800, and we are hoping to top that this year.

Thanks in advance for your support!

You can donate throughout the month of October here

THURSDAY 10.2.14 WOD

CompFS

“17 Tips For Better Rowing” – Becca Borawski Jenkins, Breaking Muscle

“Two Numbers That Will Make You a Better Rower” – Becca Barowski Jenkins

h/t – Melissa

PART 1:

Front Squats – 3 Sets of 15 Reps. Build up across the 3 sets. REST as needed between sets.

PART 2:

15 Min EMOM

Min 1 – 3 Cone Burpee Suicide Run (same rules as the competition), complete 1 set = 5 burpees

Min 2 – 3-6 Strict HSPU, max of 2 Abmats, scale to L Sit DB Press or Wall Walk

Min 3 – 6 Alternating Single Leg Squats or 6 Alternating Reverse Lunges

-OR-

OLY WOD WEEK 2 / DAY 4 – RECOVERY

KIDS DO WORK WOW 10.1.14

KDW9.30.14

Warm-Up:

Animal Crawl Relay

Skill:

“Skin the Cat”

WOD:

10 min AMRAP:
10 Wall Push-ups
10 Jumping Jacks
10 Push Presses (unloaded)
10 Burpees

Game:

Class Vote

Cool Down:

Yoga Poses

WEDNESDAY 10.1.14 WOD

kirbyCO

Kirby in Colorado

Watch the above video. A lot of athletes leave the bar too far out on front of them during both the clean and the snatch, making it difficult to receive the bar in a strong position. One possible cause of this problem is failing to use shoulders to pull the bar in toward the body.

PART 1:

5 Min AMRAP
10 Swings 70/44
10 Over the Box Jump (24/20)

10 MIN REST

PART 2:

5 Rounds for time:
10 Pushups
10 TTB
Run to #2 (this is NOT the fence, the fence is #3)

or

COMPETITORS WOD

5-4-3-2-1
Ring Muscle Ups
HSPU On 45lb Plates Men and Head to Floor Men Women (kipping allowed)

-OR-

OLY WOD WEEK 2 / DAY 3

Power Snatch

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
5 Sets of 3 Reps @ 75%

Behind the Neck Push Press

5 Sets of 5 Reps @ 75%

Back Squat

1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
1 Set of 5 Reps @ 70%
5 Sets of 5 Reps @ 75%

RISE AND SHINE

APlus.com Video Blog Link With Below Transcript

Rise and shine.

6am and your hand can’t make it to the alarm clock before the voices in your head start telling you that it’s too early, too dark, and too cold to get out of a bed.

Aching muscles lie still in rebellion, pretending not to hear your brain commanding them to move.

A legion of voices are shouting their unanimous permission for you to hit the snooze button and go back to dreamland, but you didn’t ask their opinion.

The voice you’ve chosen to listen to is one of defiance.

A voice that’s says there was a reason you set that alarm in the first place. So sit up, put your feet on the floor, and don’t look back because we’ve got work to do.

Welcome to The Grind.

For what is each day but a series of conflicts between the right way and the easy way, 10,000 streams fan out like a river delta before you, Each one promising the path of least resistance.

Thing is, you’re headed upstream. And when you make that choice, when you decide to turn your back on what’s comfortable and what’s safe and what some would call “common sense”, well that’s day 1. From there it only gets tougher.

So just make sure this is something you want. Because the easy way out will always be there, ready to wash you away, all you have to do is pick up your feet.

But you aren’t going to are you?

With each step comes the decision to take another.

You’re on your way now.

But this is no time to dwell on how far you’ve come. You’re in a fight against an opponent you can’t see.

Oh but you can feel him on your heels can’t you?

Feel him breathing down your neck.

You know what that is? That’s you…Your fears, your doubts and insecurities all lined up like a firing squad ready to shoot you out of the sky.

But don’t lose heart

While they aren’t easily defeated, they are far from invincible.

Remember this is The Grind.

The Battle Royale between you and your mind, your body and the devil on your shoulder who’s telling you that this is just a game, this is just a waste of time, your opponents are stronger than you.

Drown out the voice of uncertainty with the sound of your own heartbeat.

Burn away your self doubt with the fire that’s beneath you.

Remember what you’re fighting for.

And never forget that momentum is a cruel mistress, She can turn on a dime with the smallest mistake.

She is ever searching for that weak place in your armor, that one tiny thing you forgot to prepare for.

So as long as the devil is hiding the details, the question remains,”is that all you got?”, “are you sure?”

And when the answer is “yes”. That you’ve done all you can to prepare yourself for battle THEN it’s time to go forth and boldly face your enemy, the enemy within.

Only now you must take that fight into the open, into hostile territory.

You’re a lion in a field of lions…

All hunting the same elusive prey with a desperate starvation that says VICTORY is the only thing that can keep you alive.

So believe that voice that says ” you CAN run a little faster ” and that ” you CAN throw a little harder ” and that ” you CAN dive a little deeper” and that, for you, the laws of physics are merely a suggestion.

Luck is the last dying wish of those who wanna believe that winning can happen by accident, sweat on the other hand is for those who know it’s a choice, so decide now because destiny waits for no man. And when your time comes and a thousand different voices are trying to tell you you’re not ready for it, listen instead for that lone voice in decent the one that says you are ready, you are prepared, it’s all up to you now.

So rise and shine.

TUESDAY 9.30.14 WOD

PRECOMP

PART 1:

Back Squat. 5 x 4 @ 75-80%

PART 2:

7 min AMRAP with ascending reps of:

3 Chest-to-Bar Pullups
3 Wall Balls 20/14
6 Chest-to-Bar Pullups
6 Wall Balls 20/14
9 Chest-to-Bar Pullups
9 Wall Balls 20/14
12….

-OR-

OLY WOD WEEK 2 / DAY 2

Power Clean

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
5 Sets of 3 Reps @ 75%

Snatch Pulls

4 Sets of 5 Reps @ 85%

Front Squat

1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
1 Set of 5 Reps @ 70%
4 Sets of 5 Reps @ 75%

RDL

5 Sets of 5 Reps @ 75%

“How Fish Oil Can Help You Lose Fat” – CrossFit Invictus

Gel Caps

Link to Article on CrossFit Invictus’ site

This article was written by Calvin Sun:

One of the biggest misconceptions about nutrition is the idea that “fat makes you fat”. While dietary fats are more energy dense than their macronutrient counterparts, not all fats are created equal. In fact, fish oil can actually help you lose body fat and increase lean body mass [1]. Fish oil is usually one of the first supplements I will recommend for most of my body composition clients.

What Does The Research Suggest?

Scientific research has found that fish oil can help improve body composition through a variety of mechanisms. Several studies have found that omega-3 fatty acids improve insulin sensitivity [2,3,4]. Poor insulin sensitivity makes it very difficult, if not impossible, to lose body fat. Another benefit of taking fish oil is reduced inflammation which can help with fat loss as well [1,3]. In addition to fat loss, the anti-inflammatory effect can also reduce acute muscle soreness from exercise [5], allowing you to recover from your training sessions and make the most of your time at the gym.

Other research has found that fish oil plays a role in suppressing the lipogenic genes that are responsible for fat gain [6,7]. There is also evidence that suggests fatty acid oxidation is increased as a result of fish oil supplementation [8]. In other words, fish oil can simultaneously suppress fat gain and increase fat burning. Lean body mass is increased as well through fish oil supplementation. Another study found that eight weeks of supplementation in healthy young and middle-aged adults resulted in increased protein synthesis and muscle gain [9].
A 2010 study tested the effects of fish oil supplementation in healthy men and women. Test subjects were administered either four grams of fish oil or an equivalent amount of safflower oil (an omega-6 fat) for six weeks. Researchers found that fish oil supplementation resulted in reduced body fat, increased muscle mass, and a decrease of cortisol [1].

How Much Should I Take?

In the research I have cited for this article, the effective dose of omega-3 is around 4 to 6 grams a day. Ideally this is split up into 2 or 3 doses throughout the day with meals. For example, you can take 1-2 capsules with breakfast, lunch, and dinner.

Do You Recommend Any Brands Of Fish Oil?

I personally take PurePharma O3. Their product is one of the best I’ve found in terms of quality and purity. It comes in capsule form which makes it convenient to take and there’s no fishy smell or aftertaste. PurePharma is available at both Invictus locations as well as online retailers like Amazon.
Remember that taking fish oil alone won’t give you a six-pack. While supplementation can help you get better results, you still need to eat clean and regularly exercise to achieve your body composition goals.

References:

1. Noreen, E., Sass, M., Crowe, M., Pabon, V., Brandauer, J., & Averill, L. Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults. Journal of the International Society of Sports Nutrition, 2010, 7, 31.

2. Tsitouras, P., Gucciardo, F., Salbe, A., Heward, C., & Harman, S. High omega-3 fat intakes improves insulin sensitivity and reduces CRP and IL6, but does not affect other endocrine axes in healthy older adults. Hormonal Metabolism Research, 2008, 40, 199.

3. Young Oh, D., Talukdar, S., Bae, E., Imamura, T., Morinaga, H., Fan, W., Olefsky, J. GPR120 is an omega-3 fatty acid receptor mediating potent anti-inflammatory and insulin sensitizing effects. Cell, 2010, 142, 687.

4. Gonzalez-Periz et al, Obesity-induced insulin resistance and hepatic steatosis are alleviated by omega-3 fatty acids: a role for resolvins and protectins. FASEB J. 2009 Jun; 23(6):1946-57

5. Jouris, K., McDaniel, J., Weiss, E. The Effect of Omega-3 Fatty Acid Supplementation on the Inflammatory Response to Eccentric Strength Exercise. Journal of Sports Science and Medicine. 2011. 10, 432-438.

6. Jump DB, Clarke SD, Thelen A, Liimatta M: Coordinate regulation of glycolytic and lipogenic gene expression by polyunsaturated fatty acids. J Lipid Res 1994, 35:1076-1084.

7. Raclot T, Groscolas R, Langin D, Ferre P: Site-specific regulation of gene expression by n-3 polyunsaturated fatty acids in rat white adipose tissues. J Lipid Res 1997, 38:1963-1972.

8. Ide T, Kobayashi H, Ashakumary L, Rouyer IA, Takahashi Y, Aoyama T, Hashimoto T, Mizugaki M: Comparative effects of perilla and fish oils on the activity and gene expression of fatty acid oxidation enzymes in rat liver. Biochim Biophys Acta 2000, 1485:23-35.

9. Smith GI, Atherton P, Reeds DN, Mohammed BS, Rankin D, Rennie MJ, Mittendorfer B. Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperinsulinaemia-hyperaminoacidaemia in healthy young and middle-aged men and women. Clin Sci (Lond). 2011 Sep;121(6):267-78. doi: 10.1042/CS20100597.

Oly Comp at CFS Oct 5!

WooOHS

Good. Now that we have your attention, CFS will be hosting an Olympic weightlifting event with Sacred Heart University’s team.

Info:

Sunday Oct 5th 12:00

Olympic Weight Lifting Meet with Joel and the SHU weightlifting team

This will be a less formal meet, but official rules will still apply when attempting lifts.

All members are welcome to compete for fun.

Normal clothes (Weightlifting unis are not required)
Pound weights (Weights won’t be in kilos)
Relaxed but will do WL- rules for order of lifting etc

For members who are new to the sport of weightlifting, each athlete will perform two lifts in the competition – the Clean & Jerk and the Snatch.

MONDAY 9.29.14 WOD

onrampsept

Congratulations and welcome to the newest on-ramp class!

Injuries, soreness and muscle tweaks are all part of training. Just because you have an injury, it doesn’t mean you have to sit the day/week/month out. Watch the above video and see Pat Sherwood scale a “Main Site” WOD due to his shoulder injury.

PART 1:

10 Min to Quickly Find a Challenging 5 Rep Hang Power Clean

PART 2:

“Death By…”

10 Min EMOM:
1 Hang Power Clean – Using Wt found in P1
1 Burpee

(reps increase by 1 every minute)

5 Min Rest

PART 3:

“Death By…”

10 Min EMOM:
10 Hang Power Clean – Using Wt found in P1
10 Burpees

(reps decrease by 1 every minute)

*If an athlete does not finish the prescribed reps they need to take
the next minute off to rest.

-OR-

OLY WOD WEEK 2 / DAY 1

Power Snatch

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
5 Sets of 3 Reps @ 75%

Clean & Jerk

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
5 Sets of 3 Reps @ 75%

Clean Pulls

5 Sets of 5 Reps @ 85%

Back Squat

1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
1 Set of 5 Reps @ 70%
4 Sets of 5 Reps @ 75%

Press

5 Sets of 5 Reps @ 75%*
*Percentage based of Snatch 1-RM.

SUNDAY 9.28.14 WODs

staffcomp

CROSSFIT CLASS:

“Yesterday was for speed, today is for endurance”

Part I:

“The Pit”

3 x 90″ AMRAPs

Rest/Work 1:1

Row
Burpee Box Jump (No Rebounding)
Wall Balls

Part II:

10 Min Clock/Cut Off

1 Mile Run (7 Laps)

OR

1/2 Mile Jog Using Proper Running Mechanics

Part III:

“The Pit”

3 x 90″ AMRAPs

Rest/Work 1:1

Row
Burpee Broad Jump (Distance)
Wall Balls

OLY CLASS:

Part I:

One snatch deadlift + one snatch pull + one full snatch

Part II:

One clean deadlift + one clean pull + one clean.

Part III:

Jerk technique off the rack

SATURDAY 9.27.14 WOD

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PART 1

5 Sets of:

A1. Double KB Reverse Lunge x 10 Steps

A2. 8-10 Ring Rows. Elevate feet if possible and wear a vest.

PART 2:

Run 3 Laps. Record Time.

Rest as long as it took to run 3 laps.

Repeat for a total of 3 Times (for a total of 9 laps).

Scale to 1 lap or 2 laps.

PART 3:

Group Stretch

-OR-

OLY WOD WEEK 1 DAY 6

Power Clean + Power Jerk

1 Set of 3 P.Cl. + 3 P.Jr. @ 50%
1 Set of 3 P.Cl. + 3 P.Jr. @ 60%
3 Sets of 3 P.Cl. + 3 P.Jr. @ 70%

Behind the Neck Push Press

1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
3 Sets of 5 Reps @ 70%

Back Squat

1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
3 Sets of 5 Reps @ 70%

Snatch Pull

3 Sets of 3 Reps @ 80%

FRIDAY 9.26.14 WOD

image

image
Yeah, Jeets!

PART 1:

Practice OHS from the floor using either a Snatch or Clean – Press On Back – Press overhead.

Build to a weight used for Part 2 or Build Slightly Heavier

PART 2:

“Twinkle Toes”

21-15-9
OHS 115/75
TTB

There will be several scaling options available.

PART 3:

COOL DOWN and Stretch

-OR-

OLY WOD WEEK 1 DAY 5

Snatch

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%

Behind the Neck Jerk

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%

Front Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%

STIFF LEG DEADLIFT (based off of clean)

3 Sets of 3 Reps @ 70%

Top Female Scores:
Ice Box – 3:58
Melissa – 5:00
Sean – 6:33
Meg – 8:50

Top Male Times:
Jared – 3:43
Lombardi – 6:24
Jeremy – 6:30
Rick S – 7:22
Julio – 11:58

KIDS DO WORK WOW 9.26.14

image

Warm-up:

3 rounds:
5 slow motion squats
high knees to cone
5 slow motion squats
butt kickers to cone
5 slow motion squats
Burpee broad jumps to cone
5 slow motion squats
bear crawl to cone

Skill:

Thruster

WOD:

6 minute AMRAP:
Burpee sprint relay

Game:

What time is it Mr. Fox?

Cool down:

sleeping lions

THURSDAY 9.25.14 WOD

image

Paleo Phenom introduced their newest creation at last Sunday’s event – Blueberry Muffins. They are now for sale today in the case at the front desk!

PART 1:

Build to a Heavy of the Day in the following Complex:

1 Hang Squat Clean + 1 Full Clean.

Bar should be dumped after the Hang Squat Clean. Focus on your speed moving under the bar.

PART 2: 5 Rounds NOT for Time.

A1. Clean Grip Bench Press x 5-7 Reps Using the weight found from Part 1.

A2. 20 Walking Lunges Holding Pair of DBs at sides.

PART 3:

5 Min of Plank Work

Group static stretching

-OR-

OLY WOD WEEK 1 DAY 4

RECOVERY

WEDNESDAY 9.24.14 WOD

Kev Marla in Ireland

Kev and Marla in Ireland

PART 1: Gymnastic practice

15 Min AMRAP not scored

10 Alternating Pistols

10-20 Hollow Rocks** or 20-30 Sec Hold

Handstand Hold Against the Wall* (20-30 Sec) or Freestanding Handstand Hold (as long as possible)

PART 2:

18 Min Clock.

– Each station is 2 Minutes.

– Time remaining in each 2 Min station is Rest.

Station #1. Row for 400 m / 350 m

Station #2. Run to Fence and Back.

Station #3. Heavy Farmers Walks with a Pair of KBs, down and back in the gym 2 times. KB should be placed down, athlete turns, picks back up.

-OR-

Oly WOD

WEEK 1 DAY 3

Power Snatch

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%

Behind the Neck Push Press

1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
3 Sets of 5 Reps @ 70%

Back Squat

1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
3 Sets of 5 Reps @ 70%

TUESDAY 9.23.14 WOD

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PART 1:

POWER CLEAN

Build to heavy single of the day

New athletes should work on Hang Power Cleans

PART 2:

21 Min EMOM
Min 1: Deadlift x 5-7 Reps @ Max Power Clean Weight of the Day

Min 2: Strict C2B Pullup x 5-7 Reps

Min 3: Box Jump – 5-7 Reps 30″/24″ Jump Up Step Down (no rebounding for todays WOD)

PART 3:

Coach led cool down Static Stretching

-OR-

OLY WOD WEEK 1 DAY 2

Power Clean

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%

Snatch Pulls

3 Sets of 5 Reps @ 80%

Front Squat

1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
3 Sets of 5 Reps @ 70%

Stiff Leg Deadlift (base this off of your Clean)

3 Sets of 5 Reps @ 70%

COMPETITION WRAP UP

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The Animal Nation Fundraiser was a big success! It was an exciting day with tons of PR’s, great food and shopping and the best CrossFit themed birthday cake ever. Special thanks to the judges who kept it professional and held athletes to STRICT standards – Ossi, Paige, Devin, Seth, Lisa, Chad, Jeremy, Mike K, Anthony, and Odette.

$1,400 will be donated to Animal Nation – a local organization that spays/neuters, provides veterinary care and finds homes for abandoned cats and dogs. Check them out HERE.

WOD Results:

WOD #1:
3 Attempts at:
Scaled – 3 Rep Max Front Squat
Rx – 1 Rep Max Overhead Squat

Scaled:
1. Chic & Matt S – 530lbs
2. Julio & Richie – 460lbs
2. Geoff & Sam – 460lbs
4. JJ & Mike S – 355lbs
5. Greg H & Joe A – 350lbs

1. Kate & Megan G – 280lbs
2. Mariela & Emily – 270lbs
3. Alberta & Hilary – 230lbs
4. Catalina & Paola – 225lbs
5. Kristen & Heather – 220lbs
6. Tracy M & Alex – 185lbs

Rx:
1. Nelson & Jared – 600lbs
2. Jeff & Mike P – 540lbs
3. Johnnie & Johnny – 530lbs
4. Matt C & Ben – 490lbs
5. Garrett & Capo – 455lbs
6. Pete & Kevin – 430lbs
7. Gary & Rob – 410lbs
8. Marco & Mike C – 370lbs
9. Eamonn & Nathan – 335lbs
10. Diego & Chad – 325lbs

1. Olivia & Melissa – 350lbs
2. Brittany & Alicia – 280lbs
3. Hoff & Kelly – 270lbs
3. Melody & Tatiana – 270lbs
5. Ali & Amanda – 245lbs
6. Gina & Erica – 230lbs
7. Lauren & Tina – 225lbs

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WOD #2:
3 Minute Partner Relay – Burpee/Sprint (score is total burpees)

Scaled:
1. Chic & Matt S – 48
2. Julio & Richie – 47
3. Geoff & Sam – 46
4. Greg H & Joe A – 42
5. JJ & Mike S – 41

1. Kristen & Heather – 41
2. Catalina & Paola – 39
2. Tracy M & Alex – 39
4. Mariela & Emily – 38
4. Kate & Megan G – 38
6. Alberta & Hilary – 34

Rx:
1. Nelson & Jared – 56
2. Garrett & Capo – 54
3. Gary & Rob – 53
4. Jeff & Mike P – 51
5. Johnnie & Johnny – 49
6. Pete & Kevin – 48
6. Diego & Chad – 48
8. Matt C & Ben – 47
9. Eamonn & Nathan – 45
10. Marco & Mike C – 44

1. Brittany & Alicia – 47
2. Olivia & Melissa – 46
3. Ali & Amanda – 45
4. Gina & Erica – 44
4. Lauren & Tina – 44
6. Hoff & Kelly – 43
6. Melody & Tatiana – 43

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WOD #3: 6 Minute AMRAP
Scaled: 60 single unders, 10 swings (44/30), 10 box up and overs
Rx: 30 DUs, 10 swings (70/44), 10 box up and overs

Scaled:
1. Chic & Matt S – 390
2. Julio & Richie – 374
3. JJ & Mike S – 361
4. Geoff & Sam – 332
5. Greg H & Joe A – 313

1. Mariela & Emily – 380
2. Tracy M & Alex – 335
2. Kristen & Heather – 335
4. Catalina & Paola – 334
5. Kate & Megan G – 305
6. Alberta & Hilary – 304

Rx:
1. Nelson & Jared – 315
2. Johnnie & Johnny – 274
3. Garrett & Capo – 270
4. Jeff & Mike P – 245
5. Marco & Mike C – 236
6. Pete & Kevin – 231
7. Gary & Rob – 219
8. Matt C & Ben – 206
9. Diego & Chad – 187
10. Nathan & Eamonn – 142

1. Ali & Amanda – 282
2. Olivia & Melissa – 281
3. Gina & Erica – 247
4. Hoff & Kelly – 231
5. Melody & Tatiana – 225
6. Alicia & Brittany – 203
7. Lauren & Tina – 170

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WOD #4: Chipper (12 minute time cap)
120 wall balls
60 cleans – scaled: 95/55, Rx: 135/85
30 scaled: weighted lunge, Rx: pistols
15 scaled: unassisted pullup/purple band, Rx: bar muscle ups/chest to bar pullups

Scaled:
1. Geoff & Sam – 7:24
2. Chic & Matt S – 7:36
3. Julio & Richie – 8:18
4. Greg H & Joe A – 9:56
5. JJ & Mike S – 10:42

1. Mariela & Emily – 7:54
2. Catalina & Paola – 9:50
3. Kristen & Heather – 10:14
4. Kate & Megan G – 10:29
5. Alberta & Hilary – 11:22
6. Tracy M & Alex – 11:32

Rx:
1. Nelson & Jared – 7:52
2. Garrett & Capo – 8:23
3. Johnnie & Johnny – 9:05
4. Jeff & Mike P – 9:09
5. Gary & Rob – 10:45
6. Pete & Kevin – 9 muscle ups
7. Marco & Mike C – 3 muscle ups
8. Diego & Chad – 16 pistols
9. Eamonn & Nathan – 56 cleans

1. Olivia & Melissa – 7:32
2. Lauren & Tina – 8:21
3. Brittany & Alicia – 8:35
4. Melody & Tatiana – 9:07
5. Ali & Amanda – 9:09
6. Gina & Erica – 9:16
7. Hoff & Kelly – 9:57

With only a few minutes of rest after WOD 4 the top 2 Rx mens and womens teams competed in a final winner-take-all challenge. One round: 1000m row, 50 thrusters (75/45), 50 toes to bar.

Brittany & Alicia edged out Olivia & Melissa on the toes to bar solidifying a 1st place finish with Matt Nelson & Jared finishing 30 seconds ahead of Garrett & Capo.

Final Standings:

Scaled:
1. Chic & Matt S
2. Julio & Richie
3. Geoff & Sam
4. JJ & Mike S
5. Greg H & Joe A

1. Mariela & Emily
2. Kristen & Heather
3. Catalina & Paola
4. Kate & Megan G
5. Tracy M & Alex
6. Alberta & Hilary

Rx:
1. Nelson & Jared
2. Garrett & Capo
3. Johnnie & Johnny
4. Jeff & Mike P
5. Gary & Rob
6. Pete & Kevin
7. Marco & Mike C
8. Matt C & Ben
9. Diego & Chad
10. Eamonn & Nathan

1. Alicia & Brittany
2. Olivia & Melissa
3. Amanda & Ali
4. Melody & Tatiana
5. Gina & Erica
6. Lauren & Tina
7. Hoff & Kelly

The winning Rx teams were awarded a bag of swag donated by Lululemon!

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MONDAY 9.22.14 WOD

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PART 1:

In 10 min build to 3RM Strict Press

PART 2:

15 min unscored AMRAP:
6-8 DB Row R & L Hand
6-8 Single Arm Overhead Walking Lunge R & L Hand
45-60 sec Handstand Hold

PART 3:

Max Reps of:
90 sec Toes-to-bar
Rest 60 sec
60 sec Toes-to-bar
Rest 60 sec
30 sec Toes-to-bar

-OR-

Oly Week 1/Day 1

Power Snatch:
3 reps at 50%
3 reps at 60%
3 x 3 reps at 70%

Clean & Jerk:
3 reps at 50%
3 reps at 60%
3 x 3 reps at 70%

Clean Pulls:
3 x 5 reps @ 80%

Back Squat:
5 reps at 50%
5 reps at 60%
3 x 5 reps at 70%