When:Official Start Date 23^rd April – Measuring/Testing Date 21^st April

End Date: 29^th June – Measuring/Testing Date 30^th June

(Yes I realise technically that’s 68 Days however it takes into account late comers in the following week)

Why: Watch The video

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Challenge: To keep to 90% compliance of the nutrition, Create the biggest percentage change on both performance and body composition. All competitors will be remeasured along with their compliance to the nutrition plan.

How: Every 2 weeks you will be assigned a new meal plan, shopping list and compliance checklist. You will invited to the accountability page where you can get tips on preparation and modifications to the meal plan. You will also have a video which will go through the preparation of your meals for the day.

REGISTER HERE

*WARNING* This is only for people who are committed to making a SERIOUS change in their body composition. Don’t do this if you are going to step into half hearted.

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WOD

1 set Max Effort Pull-ups

“Diane“

21-15-9 reps of:
102.5/70kg Deadlift
Handstand push-ups

Laurie Galassi 2:53 (155lbs), Annie Sakamoto 3:31 (155lbs), Candice Ruiz 3:57 (185lbs).
Post time to comments.

5 min rest then

5 Min AMRAP Double Unders or 21-15-9 of Wall Ball, Double Unders

21.1.12
“Nancy“
5 rounds for time of:
400 meter run
42.5/30kg Overhead squat, 15 reps

20.1.12
Seven rounds of:
35 Double-unders
1 Jerk

Make one jerk attempt per round.

19.1.12
Deadlifts
5-3-3-1-1-1-1

18.1.12
Tabata Fight Gone Bad Variant

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest.
Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 9/6kg ball, 10 ft target. (Reps)
Sumo deadlift high-pull 35/25kg (Reps)
Box Jump 20″ box (Reps)
Push-press 35/25kg (Reps)
KB Swing (Reps)

There is no additional rest between exercises.
Each exercise is scored by total number of reps after each of the eight intervals.
The score is the total of the scores from the five stations. Post score to comments.

17.1.12
Back Squat
5-3-3-1-1-1-1

Shoulder Press
5-3-3-1-1-1-1

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WOD

“Fran“

Three rounds, 21-15- and 9 reps, for time of:
42.5/30kg Thruster
Pull-ups

rest

“Death by 10m”

We aren’t greedy at CF Alive but we do have some great big goals such as outgrowing the space and showing people why CrossFit Alive is the greatest community on the Northern Gold Coast to be a part of and train with! Don’t fear us growing out of the space though if we can do that quickly we will take upstairs for an office, knock out the current downstairs wall and boom – 80 sq.m more becomes extra playground!

You guys of our awesome community can help us grow by continuing to get your friends in touch with us for introduction sessions or Elements. Just be aware the Elements intakes are the start of each month so new athletes must be signed up before the end of the month prior to them starting. But the best thing to do is get your friends, family, buddies to contact us and we can walk them through the process and you’ll end up with another of your close ones experiencing the CrossFit you love! More win!

WODs

Saturday 14.1.12
‘Lynne’

Five rounds for max reps of:
Body weight bench press (or scale to another horizontal press)
Pull-ups (or scale to ring rows)

Post reps for both exercises in all rounds.

1 or 2km row finisher

Friday 13.1.12
For Time:
100 Box Jumps (24/20 in.)
10-1 Toes-to-Bars & 1-10 Ground To Overheads 40/25 kg
100 Box Jumps (24/20 in.)

Post total time.

Thursday 12.1.12 (optional rest)
Gymnastics Class
Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

Strongman Class
1.2.3.4.3.2.1 of:
Big Tyre Flip
In between rounds 100m Farmer’s walk 32/24kg each hand (6 walks in total)

Wednesday 11.1.12
Hang Power Snatch
5×3

‘Switchblade’
5 intervals each 2 min long:
3 Hang Power Snatch (3RM)
5 Box Jumps 32/24″
7 Lateral Hop Burpees (Hop over, hop back, burpee)
Rest the remainder of the 2 minutes

Tuesday 10.1.12
‘Nate’

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Monday 9.1.12
Back Squat
7×3

Barbell or Pendlay Row
5×5

AMRAP 5 of:
Weighted Overhead Situps 20/15kg

Sunday 8.1.12
Rest Day

Saturday 7.1.12
‘Randy‘

75 pound Power snatch, 75 reps for time.

Post time to comments.

Friday 6.1.12
‘Cindy’
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

‘Mary’
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Thursday 5.1.12 (optional rest)
Endurance & POSE
10 x 1/2 Gasser for POSE technique

Death by 10m

Wednesday 4.1.12
Shoulder Press
5-5-5
3-3-3
2-2-2

Find your 1RM box jump in the hour.

Tuesday 3.1.12
Power Clean
5×5

‘The Chief’
Max rounds in 3 minutes of:
3 Power cleans, 62.5/42.5kg
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

Push to the edges of your current limitations and a little bit further. Stay there and get more and more comfortable. When that feels good go further; always pushing, searching, drifting sideways around the corner like an expert rally driver.

Sometimes you’ll spin, even the best do, but at least you know where too much is… for now. You never get close to your potential if you are always under complete control of everything.

So what limits do we push? Load, speed, height, breathing, stamina, reps, flexibility. It doesn’t matter – choose one or two today and another two tomorrow. Vary it, we’re after complete fitness and all the adaptations that come with it.

The hardest battle to win is the battle of you versus yourself, everyday. When you go to the uncomfortable place, do you step over the line into the unknown or shy back to relative comfort?

You could take the best fitness programs in the world and not produce a single champion, winner or warrior if they choose to back down every time the comfort zone starts to slip away and the unknown rears up. You can add all the accessory work, extra workouts and squeaky clean nutrition. Still won’t get you into the unknown – where your fitness will jump in leaps and bounds, where you know no limitations. Just do or do not.

What will you do?

“Do or do not, there is no try” ~ Yoda

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WOD for home
Tabata Handstand Hold (against wall)
8 rounds of 20 seconds work; 10 seconds rest

then

Tabata Burpees, 100 Burpees for time or 50 Burpees for time.
- Choose the option that will test your comfort zone – that allows you to stay out of your comfort zone the most. It’s often not the longest option.

plus

Go do something you love. Surf, swim, run, climb, dive, play, be active.

Now some in the business of providing health and fitness would say I’m mad for writing this (especially today of all days), but, resolutions are garbage.

You already know your goal/s. Don’t wait, act. Reflect on where you have got to, what stopped you in the past and if it is still an important goal, act. Build an action plan or reflect upon and improve your current one. No stop & start, just the winding exciting journey that is life. There isn’t time in this life to check out for months or years at a time.

The type of goals I follow aren’t ones I can put off until next new years resolution, they are those that pulled at me so strong I had to decide then and there. Take the leap or push it away with a multitude of excuses. Jump off the risky deep end, make sacrifices and perhaps wind up short of the mark.

These are things that go through ones head. Why is it important? Is it worth all the effort? What if I fail? What then?

Then keep going, go again, get a better plan, more consistency and show that you’re a fighter, a warrior, someone of massive character that doesn’t give in, ever. That right there is the difference in succeeding where others do not. Which are you? Warrior… or not.

Everyone’s goals are different. See yours through.

Tonight I continue on my journey and bring in the new year with a workout.

Midnight WOD
Once thru for time:

20 Snatch 45/30 kg
12 Muscle-ups
1 15ft Rope Climb

20 Thrusters 45/30 kg
12 Pull-ups
1 15ft Rope Climb

20 Cleans 45/30 kg
12 Ring Dips
1 15ft Rope Climb

20 Overhead Squats 45/30 kg
12 Burpees
1 15ft Rope Climb

20 Deadlifts 45/30 kg
12 Handstand Push-ups
1 15ft Rope Climb

Power through and post total time, but remember to enjoy the journey!

Now that’s will lead to a very conditioned posterior chain that you could bounce ping pong balls off and will chew up cellulite or fat for breakfast!

http://beyondthewhiteboard.com/workouts/31846-deadlift-1-10-1-20-1-30

To be posted as the total of all 6 barbell loads but not the total across all successful repetitions.

WOD
Deadlift 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads)

Hollow Rock
20-20-20
To be done for quality after each repetition set.

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WOD
WOD 5

The “Chuck n Roll”

Two markers are set up 10m apart. Three minutes to complete 6 x 10m shuttle runs (up and back = 2). In the remainder of the time, complete as many burpee/deck squats as possible.

Once the three minutes is up, your next three minutes begins immediately. You have these three minutes to complete 12 x 10m shuttle runs. In the remainder of the time, complete as many burpee/deck squats as possible.

This process is repeated (adding six shuttles in every three minute block) until you are not able to complete one rep of the burpee/deck squat following the shuttle runs.

To qualify to continue to the next three minute block, you must complete at least one rep in the previous block..

The standard for the burpee/deck squat is as follows:

Begin standing. Drop to the ground so your chest hits the floor. Return to your feet and jump so both feet leave the ground with your hips and knees open. Clap your hands above the top of your head. Upon landing, roll back onto your back until your shoulder blades hit the ground. From this position, return to your feet, either by rolling from your back straight into the bottom of a squat, or using your hands to assist you. From this standing position, jump so both feet leave the ground with your hips and knees open. Clap your hands above the top of your head. This is one rep. It must be completed behind the line of your shuttle run marker.

The standard for the shuttle running is as follows:

Some part of your body must touch the ground beyond the line of your marker

Scoring -

Your score is the total number of rounds completed multiplied by the total number of reps completed over all rounds.

Eg – Complete 4 – 3 min rounds and the following burpees/ deck squats

4 rounds – 20, 15, 10, 5 burpee/deck squats total = 50 reps

4 rounds x 50 reps = 200 your score– This is a multiplier!! Tactics once again will play role

5 rounds – 20, 15, 10, 5, 1 burpee/deck squats toatal = 51 reps

5 rounds x 51 reps = 255 your score!

Giddy up though it’s time to do work, perhaps not fast this day but getting it done all the same. 3,2,1, Go!
WOD
‘Daniel’
50 Pull-ups
400m Run
21 Thrusters 43/30
800m Run
21 Thrusters 43/30
400m Run
50 Pull-ups