"Core-iffic"

WOD

Dynamic group mobility before the WOD

21-15-9

Toes to Bar

OHS 115/75

HSPU (scale to capacity)

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Seth Ammon after Primal Diet

I have had several members comment to me how difficult it is to eat within the boundaries of the HFB nutrition plan. I would agree that any habit change comes hard. Here is a member who has been away at college all year and while at college has changed his entire diet. He started last January with our Food As Fuel program and began his journey to better health and body composition. Since that time, he took our recommendation to go primal on his diet, and wow look at the results! 30 pounds lighter and a body fat that has plummeted from 17.8 to 4.5%! Remember that Seth did this while living in the college environment. Great motivation for us all! If you are participating in the HFB program, hang in there. The HFB program is very similar to the primal diet model.

Comments

Peter commented on 14-Jan-2011 07:25 AM

If your looking for a WOD to put you in your place and make you feel weak today is the day to hit the Box! This one was brutal! I did OH squats as Rx'd. I got through about 11 real HSPU's then scaled to pike. 13:13. I feel like a weenis. Oh well. Keep Moving Forward.

Corey commented on 14-Jan-2011 07:34 AM

Correction to yesterdays post - I was 90m from finishing the 7th round. Thanks dman, I was delirious when I finished! Today's looks tough. Anything with hspu's is brutal. Looking forward to it.

Corey commented on 14-Jan-2011 07:35 AM

Correction to yesterdays post - I was 90m from finishing the 7th round. Thanks dman, I was delirious when I finished! Today's looks tough. Anything with hspu's is brutal. Looking forward to it.

Charlie commented on 14-Jan-2011 07:56 AM

this one will humble you.15:27, scaled ohs to 95 after 13 reps at 115, 4 hspu then scaled to pikes.great group this am, thanks tina.

Tina Neuwirth commented on 14-Jan-2011 10:41 AM

Great job today AM crew! This one is a little deceiving, no? I did a very modified version of this WOD since I can't do TTB or HSPU right now. 21-15-9 KB swings (35#), OHS (65#, should have done 75#), and bench dips (would have done bar dips with a band but that bar is hard to get on and off by myself...can't say I was too disappointed though!). 8:46. Where is the rest of the AM crew's posts? Everyone wants to hear from you!

Matt commented on 14-Jan-2011 05:04 PM

Can't make it today, but I really want to attempt this WOD. Maybe tomorrow.

Corey commented on 14-Jan-2011 06:53 PM

As the kids say, OMG. Did it as rx'd the first round then did piked rounds 2 & 3 with feet on ghd but stayed vertical. 14:40. Couldn't get the rhythm on the ohs, but my last round felt better than the first.

Reed commented on 14-Jan-2011 08:21 PM

OK, Im gonna say I did this Rx'd but by the end my form was really bad. It also took me 18:19 to do it but I finished. Charlie your post this morning pushed me big time! Huge group tonight and it was a blast! Keep it up HFB'ers. Sometimes when I do something like this I think I'm the only one that notices changes or sees the numbers on the scale but don't feel like that. I can really see big changes in you guys and girls. CHEAT DAY COMING UP!!!!!!!

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Rest Day

WOD

Rest Day

Observations of an HFB Participant:

Day 2 - "Wow, this is really hard. I having a hard time scheduling when and what to eat. I have only eaten once today, earlier this am"

Day 4 - "This is great, I am feeling better and already noticing how good I feel. I am losing weight and can't wait for my cheat day"

Day 6 - "Had my cheat day and I don't feel so good. I did not realize how good I felt before I had my cheat day. I guess that's how I used to feel all the time. Right after lunch at work, I would need to take a nap I was so sluggish"

A change in habits prior to results is sometimes the best tool to expose human perception...

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AMRAP

WOD

Dynamic mobility before the WOD

AMRAP in 12 minutes of;

Double unders 20 reps

Pull-Ups 10 reps

1 Arm KB Thrusters 5 reps ea 1.5/1pd

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Static stretching after the WOD

Great example of a healthy paleo friendly and HFB dinner, thanks Missy!

Comments

Tina Neuwirth commented on 05-Jan-2011 02:16 PM

Would have liked to (or at least would have) done a metcon today along with some lifting but a doctor appt. ran long and so all I had time for was BS 3-3-3-3-3: 115-135-155-175-195. Felt pretty good today, even got to 90 on the last set! Add almost 30# to that of preggo weight too.

Corey commented on 05-Jan-2011 06:46 PM

6 rounds as rx'd. Enjoyed the group warmup! Nice big class.

Ian Armstrong commented on 05-Jan-2011 07:29 PM

4 rds +1 Pull-up Scaled: single-unders and 35lbs thrusters. I really liked the group warm-up today.

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HFB- Holiday Fat Burner Starts Today!

WOD

AMRAP in 8 min of;

Row 200 meters

KB Swings 15 reps 1.5/1pd

Power Snatch 10 reps 95/65

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Guy's Night Out

The Holiday Fat Burner(HFB) starts tonight! If you are planning on doing it, be at the box at 6:30 pm for a quick orientation, measurements and your first WOD. This is a great opportunity to start the new year out right and achieve a reachable goal!

Comments

Peter commented on 03-Jan-2011 12:26 PM

What's up with none of the morning crew posting!? I'm headed to Vegas this week and will be checking out their local box.
I just wanted to say hello and post something for the new year.
I realized something last week when I was visiting Crossfit RAW in the Pittsburgh area. It is very easy to fail. It is very easy to look at the people you are competing against and if they blaze past you to say I can't do that. However, it is just as easy to succeed and get better. Thinking, I'm going to fail, brings the exact outcome of failing...the kettlebell gets heavier, you slow down, you give up. If failing crosses your mind your very next thought needs to trump failing...I'm going to finish. Last week, I ate a lot of junk food. It is amazing how it crashes your system and makes you feel ill. I did "Jackie" in 9:03...which is better than my last time but nowhere near what I'm capable. There was also 150 KB swings for time...this was the same day. Their programming is a little intense. I can normally do 100 swings in just under 3 minutes. It took me 7:23 to do 150. Instead of being defeated, I now see where I stand and where I am going. I looked at some of the times on the board and said to myself, "Wow, there is always room to grow." 2011 is a year to grow.

Tina Neuwirth commented on 03-Jan-2011 01:19 PM

Amen, Pete. I had a hard time getting back into the swing of anything today. I am still getting over a cold/allergies or whatever I have been dealing with and have not felt like doing much. I made myself do a light cardio workout today, 1 mile each on the bike, arm bike, and elliptical at the clinic so that I could stretch well after. My legs have been cramping like crazy lately. Anyway, I agree that there is always room for growth and a bad day or a "failure" should push you to do better next WOD. My goals for this year are a continuation of last year's since there was a little blip in my training this year with the pregnancy...1) get my muscle up back and be able to do it consistently, 2) break 500 for my total, 3) Fran in the 5's (5 minute range) Rx'd, 4) 5K at or under 26 mins. I probably have a few others, but those are the big ones. Happy 2011 everyone!

Corey commented on 03-Jan-2011 06:51 PM

I'm with you pete. And the food last week was killer! So it was good to do a metcon for first time in almost two weeks. Exactly what I needed to get this crud out of my system. After all this time Xfitting I still at times totally misjudge a wod like this. I looked at this and thought - 4 rounds. As rx'd got 3 rounds plus 87 meters on the rower. Power snatches were limiting. Didn't have it in me to do those without dropping the bar. Great to be back at the he box!

Peter commented on 03-Jan-2011 08:13 PM

I did a quick WOD today I call 300. I did 100 KB swings for time...I had to stop twice because of sweaty hands...I didn't want the KB to go through my bedroom wall! 3:30. I then did 100 burpees for time @ 6:02. Then I threw in 100 situps for good measure. I'll see everyone next week.

Reed commented on 03-Jan-2011 08:14 PM

Did tonight's WOD RX'd 2 rds and 10 KB. Sneaky little one, fun group though! I would like to say congrats to my fiance Shannon for finishing Onramp tonight. She did her baseline again and improved by 1:20! Your right D-man I think she has a sub 4:00 in her near future. Im still trying to decide on a goal or goals for this year so when I do I will post it.

Corey commented on 03-Jan-2011 09:39 PM

CF Endurance WOD tonight after gym WOD - 2 intervals of 5 minute runs with 2 min rest between, then 5 intervals of 1 minute runs with 30 sec rests between. Distances according to the Garmin were .73 miles (Garmin says 6:51 pace), .73 miles, .18 mi, .17 mi, .16 mi, .17 mi. The pace ranged between 5:30 and 6:15. Ouch....I've lost quite a bit the last few months without my regular runs. Glad I did it.

Michele commented on 03-Jan-2011 10:22 PM

Day 3: 3 burpees, 3 situps. GREAT turnout tonight for the Holiday Fat Burner kickoff! Check Nutrition blog for ideas to support the HFB diet. I can't wait to see everyone's success!

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