Skill Work: 15 mins
Pistol (one-legged squat)
Note: There are many progressions and assisted devices that can be used for practicing one-legged squats. One can use an upright of the pull up rig, rings hanging from rig, bands, a box to squat down to and stand up from or by placing a plate under the heel to provide more lift for stability. Enjoy!
Complete for time:
Run 200 meters
15 Pull ups
15 Burpees
Run 400 meters
10 Pull ups
10 Burpees
Run 800 meters
5 Pull ups
5 Burpees
Complete for time:
100 Sit ups
100 Kettlebell Swings, 53/35
100 Push Ups (hand-release)
100′ Overhead walking lunge (50L/50R), 53/35
For Load:
Push Press, 3-3-3-3-3
Back Squat, 3-3-3-3-3
Skill:
10 Rounds for Time
30 unbroken Double Unders. Complete 30 unbroken double unders. Rest as little time between sets as possible. If you miss a rep, that set doesn’t count. restart that set and continue till you finish 10 sets.
Skill: 3 Position Clean (Top, Knee, Floor)
If you are proficient in the Power Clean, work up to a HEAVY 3 Position Clean.
As Many Reps As Possible in 15 mins:
1.2.3.4.5… continue as high as possible, alternating between:
Power Clean, Load from 3 Pos Cln
Muscle up
Note: If you cannot do muscle ups, then for every 1 muscle up, perform 2 C2B pull ups/2 ring dips or 2 pull ups/2 bar dips or 2 band-assisted pull ups/2 box dips (2:1 ratio).
CrossFit Kids Virtus
Skill: Sumo Deadlift 3 x 5 (5-10 pounds)
WOD: Partners: #1 Weighted Lunges/#2 Sumo Deadlift
#1 Bear Crawl/#2 Burpees
#1 Run Backwards/#2 Squat
3 Rounds Each Series of Exercises
Skill/Cooldown: Max Handstand Hold/Max Monkey Hang
8-week Nutrition Challenge Summary.
The nutrition challenge wrapped up Sunday, September 8. I want to thank all of the participants for asking the questions, doing the research, and logging your food for 56 long days. I know we lost people along the way. Still, I hope all of you learned something here that you can apply to your eating habits long-term. The big take-away really is about eating to perform, or eat more, do more. It’s not about restricting calories and/or carbs to lose weight. CrossFitters need carbs to kill WODs. Also I hope you learned that the number on the scale does not reflect your fitness level…which brings me to the big announcement….
THE WINNER! It will come as no surprise that Therese Johnson is the winner. She finished with 102 points out of 104 possible. She only missed 2 possible WOD days in 8 weeks and every journal entry was balanced and turned in timely without my asking. In addition, she shaved off almost 8 percent body fat and shaved 3 and a half minutes off her Foundations WOD time. That is impressive. I am sure those of you who have worked out with Therese at the gym have seen her focus and determination as she pushes through the workouts. She has the attitude and willpower necessary to accomplish any goal. We are very proud of her and look forward to seeing her work her way up the whiteboard.
Out of 33 participants, 13 remained persistent and their hard work definitely paid off. Of the people I measured on my team — Alicia, Spunky, Kristen and Therese — they all had significant body fat loss. Natalie and Michelle were solid in their diary entries, and I think Charlie was most improved, as far as balance and eating enough.
Thanks to Matt, Hayley, Jodi, Nick and Kurt for helping to make this challenge a success.
As we move forward, continue to balance your meals, even if you allow “less healthy” things in once in a while. I hope you all learned something! It’s been a pleasure talking food with you all.
~Sara Piazza
“CINDY”
As Many Reps As Possible in 20 mins of:
5 Pull ups
10 Push ups
15 Squats
