Spring Benchmark #1
- 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.
- Back Squat:
- WOD Phase #2: 10 min cutoff
- 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
- combined reps of three unbroken attempts
- Max Pullups
- 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
- combined reps of three unbroken attempts
- WOD Phase #3
- Max Burpees in 5 minutes
- Max Burpees in 5 minutes
Dessert:
recover thyself
Food for Thought:
“Every day people engaged in the clever defiance of their own intuition become, in midthought, victims of violence and accidents. So when we wonder why we are victims so often, the answer is clear: It is because we are so good at it.”
by Gavin De Becker
Yay, I got to Back Squat…finally
-255#x11 so calculated Max ~350#, last CF Total Max 405# ***had some ‘issues’ getting right arm in position…
-Pull-Ups, uh…no 1 arm/left Ring Rows (10,11,10) 31
-Push-ups, yeah…no ***sandbag post, 1 I will be doing these by time challenge is finished
-Burpees, yeah right…no 1 arm/left Row for meters (5 mins) 1023m
Back Squat: 5×223 – Theoretical Max = 260
Pull-ups: 28 (15,6,7)
Push-ups: 37 (15,10,12)
Burpees: 34
Back squat : 7 X 143, Calculated max: 176
Pull ups (12, 8, 9), 29 with red band
Push ups (15, 12, 11)
Burpees: had to stop due to dizziness from the concussion
BS: 5×225
PUs: 32 (18,8,6)
Push-ups: 64 (27,25,12)
Burpees: 62
Strict pull-ups, less than a min between sets.
BS: 11 x 215 (Caveat–several reps I did not get below parallel per Chef. Has not been an issue lately but it was today. I’ll eliminate the inconsistency).
Pull Ups: 16 dead hangs (8, 5, 3)
Pushups: 30 (16, 8, 6)
Burpees: 26
BS: 255 x 9 (295 max)
Pull: 16 strict (7/5/4)
Push: 34 (20/8/6)
Burpees: 36
Correction…BS: 225 x 9
BS: 123 x 8 => theoretical max = 156 So excited I am catching back up to where I was!!
Pull ups: 15 (substituted ring pulls)
Pushups: 28 (knees)
Burpees: 40 (also knees)
I really need to pay attention to the AM/PM light indicator on my alarm clock.
Is that a PR???
totally… hah
BS: 175 X 3
Pullups: 25 (11,8,6) kipped
Pushups: 32 (18, 11, 6)
Burpees: 32
A good place to start.
Pull-ups: 29+19+12 = 60 (-11)
Push-ups: 34+11 (DNF) = 45 (-18)
Burpees: 60
tip for today: if you are still in search of a good tracking tool for your food logs, try http://www.myfitnesspal.com . It’s got a really large database and the smartphone app has a barcode scanner to make things a lot easier for tracking when you’re not at your computer.
HB Back Squat: 13 reps at 103#
Pullups: 15 (red band)
Pushups: 16 (Hand release on toes). Need to work on not snaking my pushups and keeping my back engaged.
Burpees: 44
Squats – 225 X 5 (-5 reps knee issues)
Pull-ups – 15+9+8 = 32
Push ups – 34 17+16 = 67
Burpee 36
Back squat
175×5 , 205×5, 230×3
Pull ups-10, 4, 3 total 17
Push ups- 30, 8, 11 total- 47
Burpees-45
BS: 230×4
Pull Ups: 12, 6, 4 = 22
Push Ups: 17, 12, 8 = 37
Burpees: 40
Squat: Didn’t get a chance to get to 85% did 140# X 6 (ran out of time)
Pull Ups: 14 (kip)
Push Ups: 35
Burpees: 52
BS: 153 x6
(this was below my 85%, but my hips were feeling tight and I was too lazy to change the weight from my partner’s similar #s)
Pull-ups: 29 kipping (16, 5, 8)
Push-ups: 42 HR (21, 11, 10)
Burpees: 52 … but I can’t honestly call them Rx’d. Quite a few were floppy/sloppy and my first 2 or 3 I forgot to HR…
Squat: 235×11 (TM 321)
Pull Ups: 17 strict (9,4,4)
Push-Ups: 38 (15,15,8)
Burpees: 43
What’s your secret? You’ve been getting so much stronger. Cool to watch!
Tip: Add lemon essential oil to your water. It tastes so good and the 4 liters go down a lot quicker. It has a ton of health benefits also!
KB’s Vegetable Beef Stew
1 lb Stew Meat (or more if you’re feelin’ it)
2 TB Olive Oil
1 large Onion, diced
Salt
Pepper
3 Garlic cloves, crushed
1+ cups Carrots, diced
1+ cups Celery, diced
2 lg. cans Crushed Tomatoes
1 carton Beef Stock
2 Soup Bones
2 Bay Leaf
2 TB Thyme
Brown the stew meat in a dutch oven (or large soup pot) over medium high heat. Remove meat and set aside. Add olive oil. When oil is hot add the onion, carrots, celery, salt, pepper, and then garlic. Cook for five minutes, stirring frequently to keep the garlic from burning. Once vegetables have softened, add the crushed tomatoes, beef stock, soup bones, and bay leaves. Let simmer for at least two hours, stirring occasionally. Serves ~8
back squat: 155×8 for calc max of 196
pullups: 11 strict dead hang
pushups: 40
burpees: 38
Jeris C:
back squat: 85×11 for calc max of 116
pullups: 20 with green band
pushups: 40 on knees
burpees: 50 on knees
Squat => 175 x 3
Pullups => 15 (green band)
Pushups => 33 (like a BOSS)
Burpees => 47 (need to pace myself – started really well and fizzzzz…)
Notes: Mood (tired from 11 hr drive), Sleep (4hrs), Soreness (3/10)
pullups: 22 (dead hang)
pushups: 51
burpees: 46
All lower than before
though I had just gotten off a plan from LAX (queue Miley Cyrus). Better next time.
Back squat 245 x 10
Pull-ups: 9, (5, 2, 2 (not a proud day for me))
Push-ups: 44 (20, 14, 10)
Burpees: 44
Tip/recipe for today:
Paleo chill – Takes about 6 hours as you start off in a sauce pan and go to crock pot
2 pounds ground beef (I got mine from DelHaven farms in Stephens City, grass-fed AND grass finished)
1 medium yellow onion, diced
1/2 red pepper
1/2 yellow pepper (or green, your choice)
3 cloves garlic, minced
1 can diced tomatoes (28 oz, organic, sugar, salt free of course)
1 8 oz can tomato paste
2 cups carrots, diced
1 cup mushrooms (I used baby portabella)
2 tablespoons chilli powder
1 teaspoon smoked paprika (didn’t have this so I used cummin instead)
1.5 teaspoons of cayenne pepper
Salt and pepper (amount is your choice)
2 cups of beef broth (I found some at Giant from natures promise, no sugar)
1 tablespoon coconut oil, or olive oil I used coconut oil
Put coconut oil in pan and set to medium high for about 3 minutes to get pan and oil nice and warm
Add onions and cook until translucent (almost invisible), now add garlic until you get that nice aroma coming from the pan
Add ground beef and brown just up to the point where it’s almost cooked
Add vegetables (mushrooms, carrots, peppers) and cook for about 8 minutes
Put tomatoes, beef broth, tomato paste, and spices in crock pot, mix well.
Now put beef and vegetables from saucepan in crockpot and mix with tomatoes and spices (mix well!!)
Let sit on low for about 4 hours. I let mine sit for about 5 hours on low.
Serve by itself, over shredded squash, or like I did tonight over one whole cut up large cucumber, talk about delicious!!!!!!
Squat: 180×9 (High bar)
Pullups: 22 dead hang (13-5-4)
Pushups: 38 (17-10-11)
Burpees: 41
So I’m recovering as per the desert instructions do I get a point?
That’s a joke by the way lol.
BS: 225×5
Pullups: 12 (red band) 5, 4, 3
Pushups : 42 (18, 12, 12)
Burpees: 32
Bs 133*7
Pu 16
Push 43 (knees)
Burp 41 (knees)
Pulls were with blue+purple band
BS: 113×7
Pullups (green band): 25 (13,7,5)
Pushups (knees): 31 (15,9,7)
Burpees (knees): 38
Tip for the day:
I came across 2 recipes for egg cups/egg muffins and combined them because they both sounded good. The recipe made 18.
14 eggs (I would have just done 12, but I had 2 leftover from my last carton, so figured why not)
2 packages frozen spinach, thawed & drained
1 red bell pepper, chopped
4 chorizo links
1 sweet potato, shredded.
coconut oil spray
Preheat oven to 350 degrees. Take chorizo out of casing and brown in a pan while oven heats up. Scramble all your eggs in one large bowl. Stir in chopped bell pepper and the frozen spinach. Make sure you get as much water out of the spinach as possible before you throw it in with the eggs. Once chorizo is cooked through, drain on a paper towel and then add to eggs.
To assemble the egg muffins, liberally spray your muffin pan with coconut oil (they tend to stick). Press a small amount of the shredded sweet potato into the bottom of each muffin (enough so its like a crust). Pop in the oven for about 10 minutes. Take out and then spoon in the egg mixture (I filled mine up pretty much all the way). Cook for another 15 – 20 minutes.
I’m sure you could do any combo of meat/veggies that you want to mix it up!
Here are the original recipes: http://paleomg.com/spinach-sweet-potato-egg-nests/, http://paleomg.com/on-the-go-egg-bites/
BS: 73*10
Pullups: 20 (green band)
Pushups: 25 (knees)
Burpees: 33
BS: 225×5
Pullups: 25 (dead hang)
Pushups: 48
Burpees: 53
Back Squat: 225 x 10
Pullups (kipped) 34
Pushups: N/A
Burpees: N/A
I had to leave early and did not finish the class.
Back Squat: 275 x 10 (ran out of time)
Pullups (kipping): 17
Pushups (hand-release): 34
Burpees: 40
BS: 115 x 8 (wm: 134)
Pull ups (purple): 12, 9, 7= 28
Pushups: 15, 9, 10= 34
Burpees in 5 min: 48