Challenge Benchmark #1

  • refer back to 130923
  • WOD Phase #1: 15 min cutoff
    • Back Squat:
      • 5 reps at 65%
      • 5 reps at 75%
      • Max reps at 85%
        • This is intended to be a calculated max as a benchmark.This levels the field sufficiently between those who have developed CF Total to a skill-set and those who have not. The percentages are there as a guideline for those who know their Working Max. For those that do not, we will help you find the way.
  • WOD Phase #2: 10 min cutoff
    • Do all three sets of each movement in a row, do not alternate movements
    • Max Pullups

      • combined reps of three unbroken attempts

        • Kip, Deadhang or Assisted
        • Un-broken attempt defined as one shot on the bar
        • You may start and stop, but may not drop off or step off
        • combine all three attempts as reps for score, record scaling/style to score sheet
    • Max Pushups, Hand Release

      • combined reps of three unbroken attempts

        • no cessation of movement other than to floor-release
        • Any ‘stop at the top’ or deload at bottom ends set.
        • combine all three attempts as reps for score, record scaling/style to score sheet
  • WOD Phase #3
    • Max Burpees in 5 minutes



Food for Thought:

Wise info, indeed. Props to Coach Jason

  • Is it just me, or does my left thumb look freakish large in that top-left picture?
  1. 131118

    Getting Testing Week off to a good start!
    HBBS: 315×10 (+4 reps)
    Calculated Max: 420 (+42)
    Pull-ups: 47 (+10)
    Push-ups: 69 (+12)
    Burpees: 99 (+2)

    Tip: The crock pot has become my friend over the course of the challenge. Yesterday we did corned beef which yielded enough left-overs for an entire week of lunches. Then I found this recipe for corned beef hash using jicama and it was delightful.

    Corned Beef Hash
    Heat 2 Tbsp. coconut oil in large skillet over med-hi heat.
    Add diced onion and cook until softened.
    Add Jicama Home Fries and cook until heated through.
    Shred or dice your corned beef and add to skillet.
    Cook, until heated through and crispy. Do NOT stir often…this allows the hash to get more crunch.
    10 minutes before taking the hash off the heat, fry your eggs.
    Place hash on a plate, top with fried eggs and sprinkle with salt and pepper.
    Add a few deshes of hot sauce.

    Jicama Home Fries:
    1 lb jicama
    1/2 tsp. salt
    1 med onion, finely diced
    1/2 Tbsp + 2 Tbsp. coconut oil
    1 tsp. paprika
    1/2 tsp. chili powder
    1/4 tsp. salt
    1/4 tsp. ground black pepper

    Half peel jicama and cut into 1/2 inch cubes. Place jicama and 1/2 tsp salt into slow cooker and add enough water to cover by 2 inches. Cover and cook on high, 12-24 hours.
    When jicama has finished soaking, drain, pat dry, and refrigerate until ready to use.

    Heat large skillet over med-hi heat, until quite warm. Add 1/2 Tbsp. coconut oil and allow to melt. Toss onion in pan and saute, about 8-10 minutes, stirring often, until well browned. Transfer onion out of pan, and return pan to heat.
    Add 2 Tbsp. coconut oil to pan and allow to get hot. Add jicama cubes, shaking to make an even, single layer. Cook, without stirring, until golden on the bottom, about 5 minutes. Carefully flip cubes with large spatula and make another single layer. Repeat process until jicama is browned on most sides, about 15 minutes total.
    When jicama is the appropriate color, add back onions, add paprika, chili powder, salt and pepper to the pan. Stir to blend and heat through

    source: http://fastpaleo.com/recipe/paleo-corned-beef-hash/

    • 131118

      99 Burpees….wow

  2. 131118

    HBBS: 255#x3, did not go to failure, first day of any ‘significant’ weight on bar for squats, felt solid
    Pull-Ups: 22, 17, 14 so 53 total (+7)
    Push Ups HR: 20, 15, 12 so 47 total (+10)
    Burpees: 58 (-5)
    ***pretty happy with today overall, felt awful (bad dinner??)

  3. 131118

    HBBS: 195×8
    Pull-ups (dead hang): 21,5,8 = 34 (+9)
    HR Push-ups: 22,13,9 = 44 (+0)
    Burpees: 61 (+2)

    Really need to work on squatting. feels like I’m going backwards.

  4. 131118

    BS Test: 153 x 5
    Pull: 21
    Push: 41
    5 min Burpees: 61

    Mixed bag
    higher on BS and Burpees
    Lower on Pulls / Pushes

    • 131118

      Actually… even more mixed when I checked again.
      Up 5 on pull-ups.
      Down 6 on pushups.

  5. 131118

    HBBS: 93 x 9 (increased my max rep total by 18.5!)
    Pullups: 15 (+5)
    Pushups: 29 (+2)
    Burpees: 43 (+18)..I was actually looking forward to testing this one again!

    • 131118

      Nice work! It is always good to see improvement! 🙂

  6. 131118

    So experts are predicting that Crossfit will be the most popular workout in 2014.


    Opening a Crossfit box has a 2% failure rate…pretty pretty good.

    • 131118

      Let’s do it…..we’ll prove that Wokverinea and Buckeyes can coexist! 🙂

    • 131118

      Haha Jason…we do coexist…at Rubicon!

      HBBS: 405 x 8 (+3)
      Pull Ups – Red Band: 22 (+7)
      HR Push Ups: 56 (+16)
      Burpees: 65 (+24)

      In the words of the poet Ice Cube, “Today was a good day”

  7. 131118

    BS: 173 x 8 = T1RM of 219 (PR!)

    Pull-ups: 12 (6,3,3) – strict
    Push-ups: 41 (20, 13, 11)

    Burpees: 66 (flopping)

    Didn’t do this test at the beginning but very happy with these numbers!

  8. 131118

    BS: 83*5
    Pull-ups: 12 (red banded)
    Push-ups: 29
    Burpees: 38

  9. 131118

    BS 128×5 which made my 1MR 149# PR + 26
    Pull ups red band 23 (+6)
    Push up knees 43 (+17)

    Burpees 69 (+10)

    Feeling really good!

  10. 131118

    BS: 93×10 (+12.4 calculated max)
    Pull ups: 25 strict (+11)
    Push ups: 50 (+14)
    Burpees: 68 (+17)

    Slower Cooker Pollo Sin Arroz
    — use cauliflower rice instead of real rice

    1 head cauliflower, made into “rice” (I use the blender method)
    8-10 boneless skinless chicken thighs (2.5-3 lbs)
    1 onion, diced (about a cup)
    1 green bell pepper, diced
    6 cloves garlic, minced or pressed
    1/2 tsp dried oregano
    1/4 tsp dried red pepper flakes
    3 oz tomato paste (I bought a 6 oz can and eyeballed half of it)
    2 Tbs olive oil, divided use
    2 Tbs red wine vinegar, divided use
    1 Tbs capers
    1/2 cup pimento-stuffed green olives, halved (about a 4 oz jar)
    1 small bunch cilantro, leaves only, minced (about 2 Tbs)
    1.5 tsp salt (divided use)
    1 tsp ground black pepper (divided use)
    In a large microwave-safe bowl, combine the onion, garlic, oregano, and 1 Tbs olive oil. Nuke on high for 2.5 minutes, stir, then nuke for another 2.5 minutes. Stir in the tomato paste (it’s easiest to combine while it’s still hot), green bell pepper, red pepper flakes, and capers. Set aside.
    Put the chicken thighs in your slow cooker. Toss with 1 Tbs vinegar, 1/2 tsp salt, and 1/2 tsp pepper. Scrape in the onion mixture and stir to combine, nestling the chicken thighs in the sauce.
    Cook on low for 4-6 hours (preferably closer to 4).
    Turn the crock pot up to high. Put the cauliflower “rice” in a large microwave-safe bowl. Nuke on high for 2 minutes, stir, then nuke an additional 2 minutes. Stir the cauliflower and olives into the slow cooker and let it cook for a few minutes until fully softened. You can skip the microwaving step if you’d like but it’ll take 30-45 minutes to cook.
    While the cauliflower “rice” simmers, combine the remaining oil, vinegar, salt, and pepper in a small bowl with cilantro. Before serving, stir the cilantro mixture into the crock pot.
    Serve; I like mine drenched with Cholula hot sauce, but if you want to get fancy, dollops of homemade chimichurri sauce (recipe) would be awesome.

    I thought this was a bit bland so I added extra hot peppers, which helped.

  11. 131118

    Back Squat 95.5 x 15
    Calculated Max = 143# (+27#)

    Pull ups (red and blue bands) 26 (+6)
    Push ups (knees) 42 (+15)
    Burpees 58 (+10)

    I have “educated” everyone at my work about eating Paleo (mostly because they always bring in snacks and I have to turn them down) My coworker sent me this link from a bakery that is making Paleo bread. They offer an almond loaf or a coconut loaf. I haven’t tried it yet but looks pretty interesting. Not sure about the texture but I’m thinking about placing an order to give it a try.


    • 131119

      Forgot but I also did a quick warmup before class with Coach Rick and Tiffany

      21-15-9 Wall ball shots with 14# ball and KB swings with blue KB 4:30

  12. 131118

    Solid start to test week
    BS: 175×12 (+6 reps), calculated max at 245 (+35)
    Pullups: 50 (+19) — 25, 14, 11
    HR Pushups: 41 (+7) 25, 9, 7
    Burpees: 71 (+7)

    Tomorrow we have Farmers Carry. What worked really well for me last time is about 1/2 to 2/3 of the way through I switched to a hook grip. Pinched my thumb underneath by index and middle fingers. Helped save the grip and finish strong. Try it out!

  13. 131118

    Back squats: 140×6
    PU: 25 blue band
    Push up: 64 (yikes I probably did these wrong)
    Burpees: 63

  14. 131118

    BS: 268lbs x 10 reps (No change in reps, however, I was lifting approximately 9lbs. heavier than last time. My fault for not lifting the exact same weight as last time. I’m sure my reps would have been in the mid to high teens.)

    Un-assissted pullups: 15 (No change)

    HR push ups: 46 (+6)

    Burpees: 48 (+2) flopping like a fish

    I feel that there wasn’t a dramatic increase in numbers due to the fact that I still haven’t bought a Rubicon hoodie. It’s on the list.

  15. 131119

    Test Week! Actually really enjoyed the challenge. Lot’s to work on.

    HBBS: 220×4
    Calculated Max: 249 (-1.5)
    Pull-ups: 27 (+9)
    Push-ups: 44 (+6)
    Burpees: 48 (+3)

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