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Click January 2015 Paleo Challenge Info v3 for the packet o’ info.
Please read the linked packet and bring any questions (including food questions!) to the Paleo Challenge meeting this Saturday (12/20/14) at 9:00am. The meeting will not last too long, hopefully, and this year’s Benchmark WOD will occur directly post meeting. We will have a sign-up sheet at the front desk to sign up for the various waves of the Benchmark WOD if you know that you will need to leave earlier.
Quick Run-Down Of This Year’s Challenge
– Action Dates = Saturday, 1/3/15 to Friday, 1/30/15 (28 Days)
– 2 teams (Dan (assistant coaches = Dana/Drew) vs Brooks’s Baconators (Jamie/Sherry))
– 1 Paleo “Challenged” team (led by Josh)
This Paleo “Challenged” team will follow all of the same rules outlined in the packet and discussed during the meeting, keep track of the same benchmarks, and keep score, but will just not count towards the “official” competing teams. You might choose to play here this year if: a) it is your first year and you aren’t competitively interested yet but you still want to try to live clean and make better dietary choices; b) you know your work travel schedule is crazy and has alcohol temptations up the wazoo; c) you don’t want the pressure of potentially letting a team down; or any other reason(s). Please, you must let us know if you want to be part of this group by Saturday at the meeting at the absolute latest!
– Points will be rewarded for:
1) Eating Perfect Paleo Daily
2) Intake of Daily Essential Nutrition Supplementation (water, fish oil, vitamin D, magnesium)
3) WODs/week (up to 5 this year!)
4) Social Media Participation (two posts/week via Instagram or Facebook using certain “@” and “#”)
5) Theme Day Participation (weekly)
6) Before and After Body Composition results
7) Before and After Benchmark WOD results
We will go over ALL other details on Saturday. If you will be unable to attend this Saturday, it will be up to your team captain to inform you of any rule clarifications.
We can’t tell you how excited we are about this year’s challenge! Looking forward to seeing a huge, gym-wide participation level!
Those two infamous letters in CrossFit “Rx”
To some these two letters can literally define self worth, to others it is something so far from them they couldn’t possibly care any less. Like so many other things in life the optimal mindset and answer lies somewhere in between the two.
To the person who views “Rx” as the indicator of whether they deserve to breathe that day… Remember in the grand scheme of crossfit what is most important above all else: Movement quality. If movement quality is anything less than perfect, there is a problem, and scaling something to fit that perfect movement criteria is NEVER BAD. So instead of feeling as useless as a scuba suit in the sahara, realize that from time to time your “optimal” may not be Rx.
An aside to that…If there is extra work assigned to a workout if one is not Rx, that is only to preserve the best stimulus of the workout, not to “punish” anyone who isn’t an Rx athlete. The only exception to that are the “alternatives” to double unders… Keep practicing those 😉
To those who view Rx as a leopard spotted unicorn that simply will never exist in their world, I have a challenge for you as well. While you may never reach the Rx level on all workouts (which is fine!), the process of working towards it will still result in immense progress across many areas. By working on areas our fitness is deficient, the gaps in our game shrink and we become fitter as a whole. Constantly striving to improve your movements, lifts, conditioning, and making progress closer and closer towards the Rx level, is what we should all keep thinking about during our daily fitness mission.
Without going into too much detail here are a few things that you could add in, taking less than 10 minutes each that could help you close up a fitness hole.
Difficulty BW pressing (Pushups, HSPU, etc.)- 100 Reps triceps extensions for time + 25 Eccentric Pushups each taking 5-10 seconds
Difficulty BW Pulling (Pullups, T2B)- diet+body comp focus first, 50 Super strict ring rows w/ elevated feet + 3×6-8 DB Rows
Always winded (gas tank goes to E quick)- OTM x 10 even: 30 seconds max burpees, odd: 30 seconds max cals on bike
Sub Par squat pattern (drunk bambi on ice skates squat)- 5 min in bottom of a squat w/ KB, Rolling calfs achilles daily, tempo goblet squats x 50 reps
My arms are supposed to reach over my head??!! – Wall or floor slides x 2 mins straight, pec/trap rollout, external rotations (any variation) x 50/ea, active + passive range of motion (continually using light leverage to push the edges of our ROM, while being conscious of core positioning)
Of course we could go into more detail on all of these avenues of work, but we all know the longer the list gets the less that actually gets done.
Keep working, keep improving, and remember leave the mental flatulence to the couch dwelling, dorito hoarders than populate the ubiquitous world of the underwhelming.