CF Multiply: FINAL WEEK: Question of the Week

What is your motto?  Your favorite quote?  Words you live by?

 

CF Multiply: Bonus Work: Run Girls Run...in a hurry!

Run Girls Run...in a hurry!

 

 

 

It's CrossFit workouts at their finest.."The Girls..." with a twist. 

 

 

You will need to choose and complete 3 of these workouts in order to earn an extra 25 bonus points!

If your partner also completes 3 workouts, then your team will receive an extra 25 bonus points!

Here's the catch...you cannot complete the same WODs if you want to earn the team bonus points.  You have 11 to choose from, however, you and your teammate will each need to choose different WODs, so as a team you complete 6 different workouts.

 

 

 

 

Scaled women weight in pink

Scaled men weight in blue
Rx weight in black, men first/women second

You may add +5 points to each of your workouts you complete at the Rx weight.
You may add +2 points to each of your workouts you complete at the "scaled" weight.

Keep track of your times, those will also be reported. 
The two fastest times in each category:  Rx & Scaled will receive an extra +5 points.

"Scaled" can also mean using a band for pull-ups or ring dips and  a box for handstand push-ups. 

Lots of bonus points up for grabs here, so choose wisely and give it all you've got!

So, without further adieu, here are your choices:
 

Fran

7-5-3

Thrusters 95/65/65/45

Pull-Ups

Run 200m in between each round (after 7, after 5, after 3)

 

Karen
3 Rounds
25 wall balls 20/14/14/10 (10'/9' line)

Run 200m


Annie
25-20-15-10-5
Double Unders
Sit-Ups
Run 200m in between each round (after 25, after 20, etc so you are doing 5 runs total)


Angie
25 pull-ups
25 push-ups
25 sit-ups
25 squats
Run 200m in between each movement (after pull-ups, after push-ups, etc so you are doing 4 runs)

 

Elizabeth
7-5-3
Clean 135/115/95/65
Ring Dips
Run 200m in between each round (after 7, after 5, after 3)

 

Cindy
400m run (then start time)
5 min. AMRAP
5 Pull-Ups
10 Push-Ups
15 Squats
 400m run (after 5 min. is up)
Score is total number of reps completed

 

Diane
7-5-3
Deadlift 225/205/155/135
Handstand Push-Up
Run 200m after each round (after 7, after 5, after 3)


Helen
3 rounds
200m run
7 KB swings 53/35
4 pull-ups

Finish with an 800m run

 

Jackie
Run 800m
Row 250m
15 Thrusters 45/35
10 Pull-Ups
Run 800m


Kelly
5 rounds
200 m run
10 box jumps 24/20
10 wall balls 20/14/14/10 (10'/9' line)


Grace
15 Clean & Jerks 135/115/95/65
Run 400m after every 5 reps

 

 

Let the strategizing begin!

 

If you have any questions, please leave them in the comments and I will answer.

 

And, have you ever wondered why CrossFit workouts are named after girls?

 

Coach Glassman, the founder and President of CrossFit explained it best. “I want to explain the workout once and then give it a name.  I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name.  Workouts are just like storms, they wreak havoc on towns.” 

CF Multiply: Week 3 Results

Top Teams (scores are combined and averaged)

• Tough Mamas (280)
• Smoking Guns (277.5)
• Team KB (272.5)

Top Individuals

• Laura 283
• Juli 280
• Marianne 277
• Lori 275
• Katelyn 275
• Brenna 270
• Jessica 270

CF Multiply: FINAL WEEK: Team Challenge

Each member of your team must complete the following:

60 Wall Balls 20/14

50 deadlifts @50% 1RM
40 thrusters 45/35
30 push-ups
20 wall 2 wall sprints
10 min. plank 
20 pull-ups 
30 Russian twists 53/35
40 double unders (or 120 singles)
50 OH walking lunges 35/25
and

1 5K for time (walk or run)

Now for the details...

These movements do not have to be done all at once or in this order.  You may break them up however you would like. 

Let me give a little more information on each movement:

50 deadlifts using 50% of your 1 rep max:  Try to string as many together as possible before taking a break.

40 thrusters 45/35:  If this weight is light for you, then you should do all 40 as fast as possible remembering to hit full depth at the bottom.

30 push-ups:  FIT Test movement.  Think back to your FIT Test...were you on your toes or your knees?  How many could you do before you had to shake out your arms?  Beat that number!  


20 Wall 2 Wall Sprints:  Run the length of the gym as fast as you can, touch the floor where it meets the wall, then run back to where you started...that counts as 1 rep.

10 min. plank:  Can be broken up in whatever time increments you prefer.  Must be normal plank, no side plank allowed on this one.  Can be on your elbows or your hands.  No saggy bums, no teepee bums.  I'd rather have you rest than continue on using bad form. 




20 pull-ups:  If you are close to being able to RX these, then work on that, even if you can only do 1 or 2 at a time.  If you use a band or box for pull-ups, then try to do as many in a row as possible without taking a break.  


30 Russian Twists 53/35:  Use the weight listed if possible.  If it is not possible (and just being "heavy" doesn't count...if you literally cannot lift that weight), then use a modified weight.


40 Double Unders:  If you were able to improve these from last week, then make an effort to do as many as possible. You have all week to get these done, so if you need to do 8 each day, really work at these.  If you are still working on getting this movement, then you will do 120 singles. 

50 OH walking lunges 35/25:  arms must stay overhead



And last but not least, the 5K for time.  
 There is no penalty for your time, just run it as fast as you can. 

 The top 3 times will receive an extra 10 point bonus.  

Complete this Team Challenge and you will earn 25 points. 

Q:  Can I complete part of this WOD for my teammates?
A:  You can do any extra work for any of your teammates; however, EVERY team member MUST complete the 5K for time or your team will not receive the 25 points.

And just a helpful hint, you may want to try to get these done earlier than later.  There is a spot for "bonus points" on your spreadsheet for a reason.  =]


Other questions?

3.2.1...Go!!

CF Multiply: FINAL WEEK: Individual Challenge

It's a 2-fer!

Part 1:  All grains/starches must be WHOLE grain

(except for your 2 treats for the week)

Part 2:  No eating grains/starch/sugar after lunch

And now, for the details...

So, who remembers the low-fat craze of the 90s?  How about the low-carb craze of the 2000s?  If you lived through those times or followed those times, then you may remember the love of humongous bagels (fat-free) or Snackwell's cookies (fat-free...but full of sugar) or double bacon cheeseburgers, no bun (carb-free) or candy made with sugar alcohols so it had "no net carbs," but may or may not have left you running for the toilet if you had a few too many. 

Anyone?  Anyone?

If we can learn anything from our history it's that fads come and go and extreme eating will never last.  Yes, you may lose weight, but is it maintainable?  Can you always live without bread? It can be tempting to jump on the next diet or fad when you see someone who has lost weight by doing something extreme (HCG anyone?), but the reality is, it's not always the most healthy for your body. Diets don't work, they never have and they never will. 

They put your mindset in a "lightswitch" mentality...you're either "on" or your "off."  There is no in between.  If you messed up and ate a cookie, then you might as well have 5 more because you'll just start again on Monday, or at the beginning of the next month, or at the new year.  Sound familiar?  This can lead to a lifestyle of yo-yo dieting that isn't good for your body or your mental health. 

So, how do we combat this mentality?  Stay away from labels...not food labels...but labeling food or food groups, i.e. "Carbs are bad."  Are they? All of them?  If that label sticks in your head and you know you shouldn't be eating them because they are "bad," then what do you always want to eat?  Carbs. What are you always thinking about?  Carbs. It's like if I told you not to think about the color red.  What color are you thinking about?  (Well, being a BYU fan...okay, nevermind...you get my point)  Human nature is that we want the things most we can't have.  

Through participating in this challenge, I want you to form healthy habits...habits you can sustain for a lifetime.  Sure, you may need accountability (don't we all?), but I want you to finish this challenge drinking more water, eating more produce, eating more frequently, and not eating late at night, because you feel better when you do and you can sustain the changes your body has made by doing so.

Back to the challenge...

Whole grains are good for you.*  Processed crap is not.  A bowl of oatmeal for breakfast will not make you fat.  Eating a trough of pasta from the Olive Garden at 9pm will.  When it comes to carbs (starch/grains), portion and timing matter.  They are not all bad.  And this is why I cannot join the paleo bandwagon which is so popular with the CrossFit culture.

The paleo diet in a nutshell is no grains, no sugar, and no dairy with a focus on fruit, veggies, lean protein, and healthy fats from whole foods.  There are parts of paleo that I love, and you can probably guess what those are.  The "no dairy" is neither here nor there and not a dealbreaker for me, although I do love me some Greek yogurt, but it's the "no grains" that is the kicker. 

No oats, no whole wheat, no brown rice, no quinoa, no beans.  That's a "no-can-do" for me and a "don't-think-you-should-do" either.  Getting rid of all the processed garbage, the white-refined flours, added sugars and sweeteners, and anything made with them...I'm all for that plan...which...funny enough...is this week's plan.  :)

This is the plan you should be following on a regular basis....'cause Harvard says so.  As for how much of those good whole grain carbs?...just a quarter of your plate.  Maybe 1/2 -3/4 cup per meal for ladies and 1-1.5 cups for some of you big guys. 

 The reality is, most of your meal should come from fruits, veggies, and lean protein a la paleo. But don't count out the amazing, disease-fighting, constipation-preventing, energy-boosting, cholesterol-lowering, cancer-preventing power of good whole grains.

So, what does a whole grain mean?  It means that the first ingredient is "whole wheat" or "whole oat" or "whole grain."  If there is "wheat flour" or "enriched wheat flour" somewhere on that list...that's not going to work for this week.  The reality is white flour IS wheat flour, right?  Flour comes from wheat.  "Enriched wheat flour" is the wheat kernel that they strip to smitherines and take out all nutrition; therefore, they need to "enrich" it by adding some vitamins back in.  Definitely doesn't replace the nutrition from the whole bran kernel. 

So, what's allowed?

Oatmeal (unflavored, preferrably slow-cook or steel-cut)

Beans

100% whole wheat or 100% whole grain breads

Quinoa

100% whole wheat or whole grain cereals

Brown rice
Bulger
Buckwheat
Amaranth

Whole wheat or whole grain crackers (Ak-mak or Triscuit are some faves)

Popcorn (without a bunch of added garbage)

Whole wheat tortillas or corn tortillas

100% whole wheat pasta

Here's a good guide for when you are looking at the ingredient list:

Have I left anything out?  Leave a comment if you have a question.

Q:  What if I have more than 2 treats this week?

A:  Not only will you lose your full 10 points for the "treats," but also the 10 points for Part 1 of this challenge. 

If all your grains/starches this week are whole, then you earn 10 points.

*There are those (about 5-10%) of the population that suffer from gluten insensitivies and/or celiac disease where anything made with gluten (wheat) is, in fact, not healthy for them.  It causes the microvilli in their intestinal track to become flat which prevents any nutrition from being absorbed, not to mention horrible digestive side effects. For anyone who suffers from this condition, it is best to avoid gluten...which leaves rice, beans, quinoa, corn, and really expensive oatmeal. 

Part 2

No starch after lunch...including treats.

Have you ever heard it said eat breakfast like a king, lunch like a queen, and dinner like a pauper?  While you shouldn't be just having crackers and water (that's what paupers eat, right?), you should definitely eat more during the day, when you are most active and need the energy, and less at night, when most people are winding down for the day. 

Carbohydrate is our body's preferred source of fuel. Carbohydrate is found in starchy foods, fruit, milk, vegetables, yogurt, and anything with sugar. Our brain can't use any other source besides carbohydrate. Our muscles and liver store carbohydrate as glycogen. 

If our muscles and liver are at their capacity for glycogen storage and we eat a large amount of carbohydrate (typically starch or sugar) without having any plans to exercise, then that extra carbohydrate will get stored as fat.

When it comes to achieving a healthy body weight or a very lean body fat percentage, eating starch later in the day may be hurting more than helping...and this will be a good challenge to find out.

Q: What counts as a starch?

A: Bread, cereal, rice, pasta, quinoa, oatmeal, white potatoes, corn, peas, and sugar (NOT ALLOWED after lunch)

Sweet potatoes, squash, and beans are allowed after lunch.

Q: What if I want to have one of my "treats" for the week?

 

 

A: If you would like to earn all your points for this week, you will need to have your treat no later than lunch, so plan accordingly.

Q: What if I workout at night?

 

 

A: You can still get in your re-fueling carbs from fruit, milk, or yogurt.

Your afternoon snack should also be starch-free. Some options I like:

berries (fresh or frozen) & yogurt

just yogurt (loving Liberte brand of Greek yogurt...lemon & strawberry are my faves)

apple or celery & peanut butter (watch portion)

veggies & hummus

grape tomatoes & cottage cheese

string cheese wrapped in deli meat wrapped in lettuce (and a dab of mustard)

fruit & nuts (watch portion)

protein shake/green smoothie

If you go out to dinner, restaurants will easily substitute the starch for double veggies.

If you complete this part of the challenge, you will earn an additional 15 points

**For those who are under 18 years old, you just need to have a starch-free dinner, but may include starch in your afternoon snack if you prefer.

If you made it to the end of this post, congratulations!  If you have questions or comments, please post here.