Independence Day Performance Nutrition Challenge
The most detailed and demanding challenge we have ever had at CrossFit Rubicon starts next Monday, April 29 at 12:01 Am and runs to our closing blow-out party on Friday evening, July 1st, just in time for you to celebrate your life independence! We’re doing something special this time, I’m going to program some VERY aggressive body transformation protocols, from Two a Day Split Ratio Training to Intermittent Fasting to Calorie Carb Cycling, for those interested in a drastic life change that will be your new foundation. We are going to hire a professional photographer at contests end for the winners and any interested to show the world what dedication and hard work really looks like!
You are being tested this week to find your new baselines, prepare to work by sleeping more and hydrating like it’s a sport. Every single person that applies a decision to this challenge will be a different person when we are done, myself included. Are you ready? What is it that you want to be this July 4th week? Are you going to celebrate the best you’ve ever been in your life? You are worth the hard work and you will work harder than you have ever worked before. This is about a personal challenge, a personal call to arms. Are you ready? You have to decide. The rest is teamwork.
More details coming all week.
Welcome back to Judgment Week.
Bring your ‘A’ game. It’s time to play.
Main Course: Get in early, do micro warmup then right into Berg’s Warmup
CrossFit Olympic Total, best of three attempts at
Clean & Jerk
- For those who are just starting with us and have yet to master these movements, there will be a scaled version of this test.
- Move with purpose, you have only 35 minutes to complete both lifts. If you run out of time, you are done.
The order for performing the lifts will be snatch then clean & jerk. The best single attempt for each of the lifts are added together for the Total. There is no time limit for each lift or for the length of the session in which they are all performed, but they must be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the lifts. Multiple progressions to the best attempt are not allowed; do not work up to your best snatch, then change an item of equipment or clothing and work up to it again to try to better your first effort.
The barbell is placed horizontally in front of the lifters legs. It is gripped, palms downwards and pulled in a single movement from the platform to the full extent of both arms above the head, while either splitting or bending the legs. During this continuous movement, the bar may slide along the thighs and the lap. No part of the body other than the feet may touch the platform during the execution of the lift. The weight which has been lifted must be maintained in the final motionless position, arms and legs extended, the feet on the same line, until the referees give the signal to replace the barbell on the platform. The turning over of the wrists must not take place until the bar has passed the top of the lifter’s head. The lifter may recover in his own time, either from the split or a squat position, and have his feet on the same line, parallel to the plane of the trunk and the barbell. The referees give the signal to lower the barbell as soon as the lifter becomes motionless in all parts of the body.
Clean & Jerk
The first part, the Clean: The bar is placed horizontally in front of the lifter’s legs. It is gripped, palms downward and pulled in a single movement from the platform to the shoulders, while either splitting or bending the legs. During this continuous movement, the bar may slide along the thighs and the lap. The bar must not touch the chest before the final position. It then rests on the clavacles or on the chest above the nipples or on the arms fully bent. The feet return to the same line, legs straight, before performing the Jerk. The lifter may make this recovery in his own time and have his feet on the same line, parallel to the plane of his trunk and the barbell.
The second part, the Jerk: The athlete bends the legs and extends them as well as the arms to bring the bar to the full stretch of the arms vertically extended. He returns the feet to the same line, arms and legs extended and waits for the referees signal to lower the barbell as soon as the lifer becomes motionless in all parts of the body.
In the words of Rip:
Here are some basic precautions that need to be followed for safety:
- Don’t be stupid. Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.
- Don’t be greedy. Learn to recognize the difference between greed and ambition, and be merely ambitious.
- Don’t be pig-headed. If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.
- and then….
‘Our Brothers Keeper’: Judgement Week WOD #1
50 Double Unders/150 Single Unders
50 Rubicon Burpees*
50 Double Unders/150 Single Unders
* Each burpee will require a jump to a height where both hands will touch the pull up bar simultaneously.
The pushup on every burpee will be a hand release pushup.
There will be no ‘snaking’, no ‘flopping’ and no corners cut what so ever.
Should you ‘almost’ get the rep? It will not be counted, you will do it over.
- record your time total or number of reps to be completed should you not finish before the cutoff time, and singles or doubles to comments,
Food for Thought:
by Tony Blauer