Tim and Jerald, two of the many that complete the Challenge!

Again, Congrats to all of you who hung in there and crushed this thing.  Next is a day off, today and then we start again on Thursday with 99 Burpees.  C’mon, don’t puss out.  If you did if once you can do it again.  Plus there are a bunch more joining us this time.

Push yourself to keep doing them, don’t stop.  it’s easy to stop, don’t do easy.

Tuesday we start our 1 rep maxes, we’ll be doing them on Tuesdays and Thursdays while keeping up with the Monday, Wednesday and Friday skills.

Skill:

Skull Crushers (Barbell) 8 Reps
Dumbbell Flyes 8 Reps
Bench Press 8 Reps
Ring push ups 8 Reps
Complete 4 Sets of the complex with ample rest in between

Workout:

5 rounds for time of:
Clean and jerks 4 Reps @225/155
6 Muscle Ups ( ring or bar)
40-ft. handstand walk or handstand push ups 10 reps

If you are scaling the whole wod:

It may look something like this:
5 Rounds
4 Clean and Jerk (Heavy AS Fuck)
10 Pull ups and 10 Dips
10 Handstand Push ups

We did it!!

Day 100.  Congrats to everyone who hung in there and made it through on days when they weren’t going to make it.

Days when you were sick, tired, busy, and hungover!!!!   You still made it through..
Good for you.

For the people who are going out to celebrate we’ll know where we are going tomorrow I’m leaving it up to Lindsay.

Next week we’ll be starting our 1 rep max tests again.
Tuesdays and Thursdays will be our testing days.

Skill:
Back Squat
20 Reps @65%
Warm up properly before you start this

Workout:

3 Rounds
30 Calories Bike
30 Wall Balls @20/14
30 Burpees
30 Toes To Bar
30 KB Snatch @55/35

I had a conversation with someone about their eating habits the other day.  She said to me that she’s been eating well for a couple weeks now and is seeing good results.
The difference between now and the past is that she actually made a decision to change because she is sick of being fat.
She said she’s done, she doesn’t want to be fat anymore.
The moral of the story is until you make a decision to change, a real decision nothing will ever change.
You will keep on going from diet to diet and gym to gym blaming everything you possible can but yourself until that one day when you say “This is it, I”m done!”
Until you get to that point the merry go round will keep moving.

Congrats to the woman I was speaking to for finally deciding it’s over.

Skill:

4 sets
Stiff Leg Deadlift 12 Reps 45/35
Back Extension 12 Reps
Barbell Row 8 Reps @135/95

Workout:

12 Minute Amrap
Sprint 400/300 Meter Row
15 Power Clean to Overhead @135/95

Skill:

Arnold Presses Till Failure (around 8 reps being failure choose weight accordingly )
One Arm Side Lateral 10 each arm
Front Raises Double Dumbbells 10 Reps
Complete 3 sets of the complex

Workout:

14 Min Amrap
Barbell Overhead Lunge 12 Steps @95/65
10 Toes To Bar
8   Deadlift @60% Max

Skill:

Back Squat
7 X 3  @85%

Workout:

3 Rds

15 Burpee Box jump over  24/20
12 Power Cleans @135/95
9   Ring Muscle Ups

So this post if for all you females who still pray to the Scale God everyday that the little triple beam on the top will move however so slightly to the left.   Please, Please move Lord I did so well for 3 days straight!!!

As I have said before, “Fuck the Scale God!!!!”
Use the mirror, you’re a great critic of yourself.   The scale is a Big Fat Liar, it can tell you one thing and mean another.
The scale can tell you your Fat and Heavy meanwhile you can have a lower Body fat than the other Fat and Heavy person next to you who is really Fat and Heavy.

The Scale also lies the other way, It can tell you that you’re skinny and don’t weight much “OMG!  Im so light this is wonderful!
Meanwhile the Bodyfat Truck tells you the opposite and has got you at a lean and mean 32%Body fat!!
Yeah!! This makes sense,   this is me  being funny.
Understand my humor Dammit!

Take a looksie for yourself.  Here’s our own Kelly in her Fat Picture and Her Lean mean picture .
In Picture Uno she was 155 lbs at around an obese and mess of 25% Bodyfat!  Ouch!
Then Picture Due Is Kelly smoking at 15% Body Fat (which i think is complete and utter Bullshit and it’s more like 10% with abs like that 15% is super high)
So that’s 10 lbs less than picture uno yet at least 15% body Fat less

Once again listen up, FUCK THE SCALE!!!!  It means absolutely nothing at all it’s just there to fuck with your head!

Skill:

Seated Dumbbell Tricep Extension 10 Reps
Dips 8 Reps
Close Grip Bench Press 6 Reps
Push Up till Failure
Complete 3 Sets of this complex with as heavy weight as possible for each exercise, make sure the push ups are done till failure not where you think you can fail.

Workout:

20 seconds on and 10 seconds off
Bike for Calories
Sit ups for reps
Row For Calories
Stone Lifts
Double Unders

Skill:

Back Squat
5 x 5   @70%

Workout:

12 Min Amrap

10 Box Jumps @24/20
10 Power Snatch @115/75
10 Ball Slams @40/20

We’ll be done with the First round of the Burpee Challenge on the 11th of April!  Yay!
We’ll be meeting for our celebration dining on that Wednesday the 12th, also on the 12th we will be starting the 2nd round of the Burpee  Challenge.

*****The Dinner celebration is ONLY for those who competed in the Burpee Challenge from Day 1*****

What is the 2nd Round?  Starting on the 13th of April (yes we will take a day off to celebrate) we’ll be working our way back down the line from 99 to 1 again.

That’s right All this all over again!

For those of you that aren’t sure about continuing let me remind you of some of the quotes that I heard during the challenge

Things like:  

1.  “Wow Chris, I am banging through these burpees like never before they are really helping”

2.  “Damn Chris I wish I would have done the challenge from the beginning instead of wussing out, I see how much it is helping everyone.”

3.  “Chris, Fuck you I hate this Challenge”

4.  “Chris I feel like my body is getting tighter since I started doing the challenge”

5.  “Chris I am able to get through the workouts with Burpees much easier than before the challenge”

6.  “Chris, we couldn’t do the Big Mac Challenge”

7.  “Chris I feel like my body is changing from the Burpees is that possible?”

8.  “Chris why don’t a lot of people do this challenge I don’t understand?  Yea, I don’t get it either, drives me fucking nuts.  Just like the Fucking Double Unders”

9.  “Chris how did you get so good looking? 

10.  “Chris change the music.  Ok, what do you want to hear?  Anything, just not this.  Well, that really doesn’t help me much.  What do you like?   Any music but this.  Ok, again that doesn’t help me at all so I guess I’ll leave this on thanks for your input”

11.  “Chris, you’re a genius!  I know, thank you”

So, I know some of these quotes don’t exactly match up with the challenge but you get my gist

I hope all of you can keep going and a lot of new people can join us.
It’s great and a good challenge to take on.

Skill:

12   Reps:   Dumbbell Rear Lateral Raise
10  Reps:  Swings @70/55  (Again, Every Rep must be 100% effort.  No just throwing the kettle bell up with your hips.  Snap your leg as hard as you can to get that weight going)
8    Reps:  Ring or Barbell Rows (Keep your body stiff in one straight line, do not bend and twist your body to help pull yourself up)
6    Reps:  Barbell Shrugs (Heavy, Heavy, Heavy)
Complete 4 Sets of this complex, this is not for speed, more so for weight and technique.  
Move through each complex  without stopping but you don’t have to rush.  

Workout:

3 Rounds 
Row 500/400 Meters 

Max Rep Wall Ball @20/14

Rest 3 minutes 

(You have 3 minute each round to complete 500/400 meter Row then right into the Max rep Wall Ball.
so if you finish the Row in 1:50 you then have 1:10 to complete as many wall balls as possible )
Your total score is total Wall Balls

 

Today is Burpee Day number 89, 11 more days!
There’s gotta be around 20 people left in the challenge, most we’ve ever had.  So being that everyone who stayed in the challenge loves it I have an idea.
How about we do the challenge backwards now?  So on day 100 we finish the challenge going forward and the next day we would do another 100 and then start counting down to 1.
Sounds like a great idea to me.
Who’s in!
Anyone who feels terrible that they didn’t do the challenge can now complete it, you’re very welcome.
So it’s a plan right.

Skill:

Dumbbell side laterals 12 reps 
Dumbbell front raise 12 reps 
Barbell Shoulder Press till failure
Barbell Push Press  till failure
Barbell Split Jerk  till failure 

Let me explain:  
Two or Three people will set up a circuit of one set of dumbbells and 1 Barbell.  One person will go through the circuit while the others wait.  
You will complete 12 laterals, 12 front raises then immediately go into the Shoulder presses till failure, as soon as you hit failure keep going with push presses till failure and then finish with the Jerks.
Then the next person will go.
Keep doing this till each person completes 4 sets of the circuit.

Workout:

100 Double Unders 
Then…
10 Rounds 
15 Deadlift @135/95
15 Push Ups
The Double Unders are only done once  before the 10 rounds starts.  
If your double under suck and you are working on them do 3 minutes of double under to starts, NO SINGLES!

We had a lot of people do well in the Open this year!
I mean finishing in some awesome spots, like Amy and Lou finishing in 1st place!  I’ll have all the other spots by the end of the week.
A bunch of people did the Open scaled this year and said it was much better in many ways.  First was that all the workouts were awesome because they were able to keep going without having to stop because the weight is too heavy or the movement is too hard to accomplish.
The Scaled workouts where much more intense because they were not crippling to everyone therefore making the workouts much more intense than doing something that’s too hard to do all together.
All your workouts should be like this, you’re here to get more fit not to end up in a stretcher, you have to know your limits and stay within them.

Coaches forcing there members too do Open wods or any Wods Rx when the workouts are obviously to difficult for them is a big problem in Crossfit.  This is why there is so much injury and because of this now when you ask your friends to try Crossfit they say “I don’t wanna get hurt”.
Crossfit is not intended to Kill anyone and unfortunately some coaches have this mentality.

Skill:
Rack Position Practice

Skill:
Front Squat
5 x 5 @75%

Workout:
2K Row Race Pace
50 Burpees
For Time