Sunday, October 30, 2011

Posted by Mandee on October 29, 2011   |   7 Comments


Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

Kristan Clever 10 rounds + 5 up-downs, Whitney Heuser 8 rounds + 5 pass-throughs, Cara Hipskind 7 rounds + 10 up-downs, Rebecca Voigt 7 rounds + 7 up-downs.
Post rounds completed to comments.




Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.


Fixing the Feet” with Coach Mike BurgenerCrossFit Journal preview video [wmv] [mov]

WOD Demo from CrossFit Maxim – video [wmv] [mov]


HUGE thank you to everyone who came out yesterday and made B4B a success! We were able to surpass our goal and raise over $1,500.00 for Mammograms in Action!

7 responses to “Sunday, October 30, 2011”

  1. Jane says:

    Last day for Paleo challenge! Trying to decide what I want for my first cheat meal…

  2. Dennis says:

    This is always a scary aspect of challenges from my perspective and what I have personally seen in the past as a trainer. It is sometimes referred to as the “rebound effect.” Once again this is my perspective and would just like to caution this type of mentally, and would encourage a lifestyle change. Remember that is part of the intent of the challenge, to educate and help encourage a lifestyle change.

    If you’ve ever dieted for a contest/challenge, whatever—or for an extended period just to reduce bodyfat and increase health—then you know what you want to do right after that: nothing but eat all the restricted foods that you’ve been avoiding during the challenge/contest/diet.

    That’s one way to follow-up a restricted diet/challenge.., but it can turn into a disaster, resulting in startling bodyfat gains that will not only take you back to old practices and performances, it may take you over your past proportions and decrease performances.

    Completion of a challenge sometimes results in the arrival of food in abundance. This in turns triggers insulin levels and thus enhances the conversion of glucose into fat.

    I only wanted to bring this up just to provide you my perspective and give you a head’s up in the event some of you may fall victim to this train of thought and activity.

    Just a couple of thoughts and that’s all they are “thoughts.”

    Nutrition Intake/Eating Properly/Diet should become a REALISTIC lifestyle, not some short contest/challenge etc… Do not be too restrictive, but do not be too lenient. Find a good solid base/lifestyle of nutrition input that promotes your optimum body weight for life, longevity, health, performance and fitness.
    Find your “emotional reason” for staying on track.
    Strive for consistency, not perfection (if you splurge or veer off track, do not quit, re-adjust and remember your goal and reason for nutritional eating).

    Now that you have won the challenge battle, remember the real war is making it a lifestyle. Good Luck.

  3. Tracey Rauer says:

    Dennis, I couldn’t agree more. A lifestyle of eating well is key.
    I know that I have achieved 9% bodyfat(15 site testing)for fitness and figure competitions in the past; which is an unrealistic state for my body to maintain health and performance. (8 years in a row) and I ALWAYS rebounded to around 15-17%… even while trying to stick to the same diet guidelines, with the occasional cheat meals.
    Bottom line is that healthy choices, along with a realistic bodyfat percentage is the key to long term health and fitness.
    I am so very proud of those who stuck it out for 30 days and have seen and felt the benefits of clean eating.
    But, like Dennis said the real war/challenge/benefit is making it a lifestyle that you can maintain.
    Of course, ENJOY that first meal of perservative flavors!!!! then back to clean wholesome eating.

  4. Tracey Rauer says:

    On another note…I PUMPED to do the gymnastic wod! I feel soreness setting in from watching the demo video. 🙂

  5. Larry Lowe says:

    Home Gym
    3 rounds:
    800m run
    15 deadlifts @ 225lbs
    =16:30 pr by 2 minutes

  6. Josh Kennedy says:

    4:00pm WOD: 6+2 rounds. That was, ummm, a novel workout.
    “Helen” in 10:30 (PR)

    As for the Paleo Challenge, agree wholeheartedly with thoughts from Dennis and Tracey. I have learned a lot about HOW to go a month w/o dairy; most of a month without bread (had a few ‘falling off the wagon’ points). And the experience has been good overall. Many diet lessons I can take forward into my racing, my marriage, my parenting, and life in general.

    I experienced a serious “rebound” after Western States: put on 10+ lbs within 2 weeks post-race, eating plenty of NYC pizza, good bagels, and pretty much whatever the heck I felt like. [This was after shaving down to fighting weight of about 170 lbs a week before the race; weighed in 175lbs pre-race (with shoes on); and I finished just about same weight (lots of fluid intake during the race itself)]. I ballooned in weight, lost physical capability, etc. I have felt a lot better after going nearly pure Paleo for the past month. My tape test will be interesting….

  7. Robert S. says:

    3×5 HB Back Squat


    21-15-9 reps
    KB Snatch, 1.5 pood