Row for max meters in 4 minutes.
Rest 2 minutes
Max double unders in 3 minutes.
Rest 90 seconds
Max box jumps in 2 minutes, 24″/20″
Rest 1 minute
Max Jumping lunges in 1 minute (count every other knee touch)
Rest 30 seconds
10 minutes to 1 rep max hang power snatch.
Post score for each of the different movements.
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“Helen“
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Compare to here.
Filed under: Girl WODs | Tagged: Helen | 29 Comments »
The Weekend!
The weekends events at CFS were amazing. The 91 Day challenge kickoff was intense. We had 32 people lay it on the line to improve their health and fitness over the next 3 months! There are over 600 dollars in cash on the line for that contest! I have talked to the coaches and we are all so excited to see the health and performance gains made by all.
RFC 12 was as amazing as it was billed to be. I would challenge anyone to find that much good REAL FOOD in one place at one time anywhere! There were over $300 in prizes on the line, making the competition fierce. With approximately 30 entries vying for the hardware at this event, standing on the virtual Real Foods podium was no walk in the park! Here is how it all played out. In the non-sweets category Steve took home third place and the latest generation of CFS shirt as well as a copy of Good Calories, Bad Calories with his family famous Mexicali Chicken. In second place was Real Foods veteran Dawn with her Mushroom, Tenderloin and Gorgonzola Mini-Skewers. Dawn wisely chose a set of ceramic Kyocera knives as her reward. Taking home top prize in this category were the fiercely competitive Pavlus. They raked in a Kombucha starter kit with two record-setting dishes both scoring over 14 (out of 15) points. A feat never seen before! Their 7 flavor beef scored a 14.96 out of 15! In the sweets category, third place was taken by Real Foods prodigy Naomi. She walked away with a popcorn superfoods kit for her efforts. In second place, was the now legendary Vale girls taking home a $50 TJ’s gift card with their chocolate ice cream with mint chocolate chip cookies and mint whip cream. In first place in the sweets category was Real Foods icon Betty, with the Post WOD recovery Duo of chocolate mousse and mini cheesecakes. She’ll now be increasing her probiotic status with her prize, a homemade yogurt kit. All of the winners are pictured above.
Great job everyone! You now have no excuse not to be eating Real Food at your house. Put all those recipes you collected to use.
“J.J.”
For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up
Post time to comments.
Filed under: Hero WODs | Tagged: J.J. | 28 Comments »
Hidden behind Zoey’s ”curse you” finger is a bubbling container full of bacteria and natural yeast or a levain, as the French call it. Last week I started fermenting a sourdough starter: It’s been relatively easy, but a slow process. Once I ordered my culture I’ve tended to it with filtered water, organic whole wheat flour, and a nice warm spot in my kitchen.
How does sourdough bread fit within the real foods movement you ask? Lets break it down as painless as possible: one reason we steer clear of bread is because it has nutrient blockers, phytic acid. When consumed in large quantities our bodies can suffer from the lack of calcium and phosphorus with poor bone growth, short stature, rickets, narrow jaws and tooth decay. Remember the startling Weston A Price videos?
But what about sourdough breads? Phytates in wheat are greatly reduced during sourdough preparation, as wheat is also high in phytase. Where commercial yeast rising bread does not fully reduce phytic acid levels. If you’re using flour, it needs to be soaked in an acid medium (yogurt, kefir) to reduce the phytic acid that is so detrimental to our bodies.
Why am I blogging about sourdough the night before the Real Foods Challenge 2012? You may (or may not) see grains tomorrow at the Stein family table, and I don’t want people to for a second think they’re at LA Fitness’ RFC. Yes, they’re grains, and yes they’re properly prepared. Oh yes I did, Vale girls! What, what?
Leave me some RFC comments. I kinda want hints to what people are making! And don’t forget to come Sunday @3, even if you’re not bringing food, still come it’s the most delicious day at CFS you’ll ever have!
We will eat well, Friends,
AnnieS
Filed under: Nutrition | 10 Comments »
Challenge Update! And Wendy Update!
Finally, some details about tomorrow’s 91 Day challenge! Here’s the deal. There will be a picture portion to the challenge. Wait, wait, wait, don’t freak out yet! It will be similar to the traditional “Before and After” types of pictures, but our pictures will be slightly different from the usual ones. You will have the opportunity to wear whatever you are comfortable in. If you are more comfortable in a fitted t-shirt and shorts that is fine. Gals, the minimum clothing will be sports bra and shorts. Guys, shorts and no shirt is the minimum. All the pictures will be taken in private and will only be viewed by the coaching staff for voting purposes. So think carefully about your attire considering both what you are comfortable in, and what will give the coaches a decent look at the progress you have made over the next 91 days. The “after” pictures will be taken in the same clothing you wear for the “before” picture. The picture contest is just one portion of the contest. The rest of the details will be given tomorrow starting at 9 AM so please try to be on time. Bring $20 if you plan to participate in any portion of the competition. There will be a workout just like normal on Saturdays. The whole morning should last until 10:30 AM.
We are expecting large numbers tomorrow so parking could be an issue. Please stay out of the “BMW” spots. You can park along the street. The street parking to the east of our driveway entrance is back-in-angle parking. To the west of our entrance is parallel parking. You can also park across the street anywhere in that lot.
On another very important note, Wendy, one of our hardcore CFS’ers, has been working very hard to get her kipping pull ups. Today she got her first 10 in a row and we just happened to be filming it! Excellent job Wendy!
http://www.youtube.com/watch?v=TPi4-HZO3gQ
Two rounds for max reps of:
1 minute of Wall-ball shots 20#/14#
1 minute of Kettlebell swings 53#/35#
1 minute of Bumper plate burpees
1 minute of Push-press, 95#/65#
1 minute of Abmat sit ups
Rest 1 minute
Post total reps completed for the entire workout to comments.
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Complete as many rounds as possible in 25 minutes of:
800m Run
25 Deadlifts, 225#
20 Ring rows
Post rounds completed to comments.
The prescribed ring row for this WOD is feet on the ground, body in a plank, with the rings set at a height in which your shoulders are 1 inch off the ground when at the bottom of the movement with the straps straight down. The body should stay tight and move in a plank. This is not a kipping movement. Achieve full lock out of the arms at the bottom and touch your chest to the rings at the top.
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Press 3-3-3-3-3 reps.
Post loads to comments.
Compare to here.
then…
12 rounds for max reps of:
30 seconds Shuttle run, 24′
Rest 30 seconds.
You get 1 rep EVERY time you touch a line with your hand (touch with alternating hands). The distance between the lines will be 24′ (four rubber flooring mat lengths).
Post total reps completed during all the intervals to comments.
Filed under: Power Lifts | Tagged: press | 11 Comments »
Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds
Post total muscle-ups and total clean and jerks to comments.
The sub for muscle ups for this WOD will be pull ups only, no ring dips.
Filed under: Uncategorized | 12 Comments »
Just Squat
Back Squat 2-2-2-2-2-2-2-2-2-2 reps
Post loads to comments.
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Email or call us if you would like to reserve 1 of our 2 remaining spots in our June 101 class.
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