4.28.14 "Helen"

April 27, 2014

Lots of Competitions this weekend!!!
Congrats to all the Competitors…Everyone Killed it!

Looks Like CFD took home the Glory with 2 Podium Finishers!!!

Tyler “El Diablo Blanco ” White and “Georgeous” Jeff Borges took 1st Place in the RX division at Torque’s Spring Fling

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Justin “Big Sexy” Coelho and Kenny “KP” Petraso finished 2nd in the RX division at Torque’s Spring Fling

There are many more pics and stories on our facebook page…if you are not following us..please friend us and join the Crossfitters group!!!

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PALEO CHALLENGE will Start Today at both Locations.

CFBwater and CFdart will start a 4 week individual Paleo Cahllenge MondAY April 28TH
$10 to register – Winners get the Pot – 1st, 2nd and 3rd Place Finishers
Measurements and Weighins Monday-Wednesday
2 Benchmark workouts this week

RULES:
1. Everyone must keep a food & WOD journal
2. Everyone must participate in the body assessment and benchmark workouts at the beginning and end of the challenge.
3. Everyone will be positive and supportive of others participating.
4. Everyone will be Honest about their journal and scores. ***We all know each other pretty well, the coaches and your classmates know how you perform. It will be obvious if you are eating “perfect paleo” but your WOD times are not getting faster and your ass is not getting smaller! It’s not easy…that’s why it’s called a CHALLENGE.

If you do this, you WILL lean out, you WILL feel better, and you WILL GET FIT!!!

Winner will be determined by change of body composition (33%), improvement in benchmark WOD (33%) and Paleo Points (33%)…(1%) up to us!

Paleo Points System:
Start the day with 5 points. For every cheat you deduct the correct amount of points for each meal. You can also get bonus points. The total points for a day is 8 including the bonus points and you can only go down to zero. There is no negative points.

Points Examples:

(-1) Small cheat: cream in coffee, cheese in salad, yogurt, salad dressings
(-2) For each Alcoholic Beverage
(-3) Cheat meal: More than just a taste of any starch or sugar
(-5) More than one Cheat Meal: “Nothing Paleo about my day.”
(+1) WOD at CFB or CFD
(+1) 8 Hrs of sleep
(+1) Drink 50% of body weight in ounces of water/day

MORE INFO can be found here : http://bridgewatercrossfit.com/paleo-challenge-starts-1-13-14/

FITNESS

Paleo CHallenge Benchmark #1

“Helen”
3 rounds for time:
400m Run
21 Kb Swings (53,35)
12 Pullups

The Kettlebell and Arms must be completely vertical over the torso, with arms fully locked out.

COMPETITION

Teams that Competed and Regional Athletes:

Active Recovery/Rest Day

Everyone else:

1. WARM UP
Outlaw Connectivity – Gymnastics Warmup – Google the exercises because I dont even know them yet but they work
http://theoutlawway.com/category/connectivity/

2. OLY
In 15 Minutes
3RM Squat Clean Thruster

3. METCON
“Helen”

EXTRA CREDIT
ENDURANCE
Long Interval (LI)
(Mon, Tue or Wed)
Choose ONE of the following sports:
Swim (TUE): Repeat 500m, recover 3:00, until form/pace deteriorates
Bike (TUE): Repeat 5k, recover 3:00, until form/pace deteriorates
Run (TUE): Repeat 800m, recover 3:00, until form/pace deteriorates
Row (TUE):Repeat 800m, recover 3:00, until form/pace deteriorates

CORE/ACCESSORY
1. 5×5 Pendlay Bent over BB Rows – heavy
2. 3x Max UB Toe 2 bars

ANNOUNCEMENTS

The “SKILLZ” Course
with Coach Keith Lupien
10am at CFB Saturday April 19th
Each week will focus on a different SKILL
Hosted at CrossFit Bridgewater

May 4th – Sunday
“Barbell BeatDown”
Team Competition
at Whaling City CrossFit
Teams of 2 Same Sex
RX and Scaled Divisions
Sign up here:
https://whaling-city-crossfit.theboxhq.com/events/wccfs-partner-throwdown

April 27th – Sunday
6pm at CFD
Wild Tree Cooking Workshop
Learn 10 Paleo Crock Pot Recipes
and prep them for the weeks ahead.
It is Cancelled at CFB but all may attend the CFD workshop at 6pm

May 30-June 1st
Reebok CrossFit Games NorthEast Regionals
Canton, MA
Tickets available now on games.crossfit.com or follow this link:
https://events.cuetoems.com/cfregion_2014/OnlineTicketSales.aspx?l=54613&evt=&sh=

Comments

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About the Author
  1. Willhuntforfood Reply

    Team rac
    Helen
    Tim 9:53 Rx
    Pete 10:43 Rx
    Joe 11:25 Rx
    Andy 13:16 Rx
    Boob 16:23 rx

    • Willhuntforfood Reply

      Cash out
      Team 5000m row
      Pete Tim 19:34

  2. Don E Reply

    10:23
    Substituted 21 pushups for12 pullups

  3. Almen Reply

    11:25 Rx
    Aye PR

  4. neon joe Reply

    9:55. Helen

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