Paleo Challenge 2014 Results will be announced tomorrow (Wednesday)! The top three overall will get gift certificates to Connector Cafe in Lowell, MA and the winner winner will also get $300 in cold hard cash!
We want those three to get a post all to their own as they are the pinnacle of Paleo perfection. However we also wanted to give some shout outs to people who did amazingly during the entire challenge but may not be on of those top three. The Paleo Challenge was 7 hard weeks of lifestyle change. Hard is relative for sure because some people were coming from complete unknown paleoness while others used the challenge as just a kind of clean up period. Still, even if you kept somewhat paleo before the challenge it doesn’t make your commitment or progress any less awesome. Everyone who participated deserves congratulations even if you made it only part of the way due to whatever circumstances.
So here are our honorable mention performances…
(PEOPLE LISTED HERE STILL MIGHT BE ONE OF THE TOP 3)
When we ranked the best overall performers we took all things into consideration: total points on the paleo scoreboard, improvement in the benchmarks, and weight loss compared to overall bodyweight. This wasn’t an exact science because some judgement by us had to be done to make these decisions. Some people didn’t necessarily lose weight but still had amazing changes because they changed their eating habits. Others might not have had a massive improvement in “Fran”, for example, because their time was already very good, so it is all relative. This doesn’t diminish improvements one way or the other but in some instances we had to use our judgement on what we deemed the best of the best.
A great example of how Paleo is for everyone and not distinctly a weight loss diet is the overall improvement by Mellissa Davidson. Mellissa started the Challenge very physically fit by any standard but quickly learned her eating habits were…well…questionable. She did away with the breakfast sandwiches and english muffins and #whammy, she improved across the board (PRd all lifts by at least 10#, 1:00+ improvement on an already RX Fran, improvement on burpees and pull-ups). Mellissa is getting a special highlight because she actually gained 3 pounds through the Challenge and lost 1.6% body fat. We wanted to give Mell such a special shout out because it shows how dedication to a healthy lifestyle is for everyone. Too many times we hear from people who are already fit in terms of their outward appearance and performance #s that they don’t need Paleo because they don’t need to lose weight, etc. It isn’t just about weight loss and hopefully performances like this from Mellissa show that being healthier overall is something everyone can benefit from!
We had an awesome number of perfect points getters. That’s right, not a single cheat throughout the entire 7 weeks. Stacy Doyle, Christina, Alyssa, and Mike Rayner all had perfect points. Really amazing commitment there. It showed in their performances too. Alyssa improved on everything and went from DNF on the 100 burpees to 9:06. Rayner had the biggest CnJ improvement in the gym with 30#. Stacy improved on everything and lost 5# of bodyweight , and Christina similarly improved on everything in her testing while also leading the charge in the Paleo Challenge FB Group. Dedication does pay off!
Brian Kelley had some amazing improvements too. He improved by 10# or more on both lifts, went from getting 14 muscle ups to 22 in the 12m challenge (that’s nothing short of amazing), had a 1:19 improvement on “Fran” (which was already Rx), and almost a minute on the 100 burpees. Lindsay Oneta lost 8# and improved 20# on her Back Squat, Dana lost 12# himself, and Naomi had the second best improvement overall in three categories! She improved by 3:00 on both “Fran” and the pull-up test and 15# on her back squat! Considering her job is spent at bars and clubs every night of the weekend that’s pretty impressive. Candice Galvez, despite her need for rice in her diet, improved almost across the board as well and was a leader in points.
There are many more people who surely had some impressive showings that I wish we could list. There were enough great improvements in singular categories that we could make a post a day this week and it wouldn’t cover it. Congratulations to everyone who participated. Hopefully you all proved to yourselves one way or another that you can make changes that are lasting in your life, even if your strictness comes and goes. You all deserve a big shout out even if you aren’t listed here.
Stay tuned tomorrow for the winners!
Strength: Bench Press
Find a 1rm
WOD: 20 Minutes
Cindy= 5 Pull-ups, 10 pushups, 15 air squats
Scaled Option: Run 2000m
Reminder: Scores for “14.2″ must be ENTERED BY YOU by 8:00pm Monday. People looking to attempt the WOD or redo it can do so at 4:30 Open Gym. No redo’s are allowed during regular class times unless already cleared by coaches due to extenuating circumstance.
We have gone through 2 Paleo Challenges now in our existence at CFL and as we keep growing as a community we are bringing more and more people into the Paleo lifestyle. Anyone who has been trying to eat this way for any amount of time, especially people new to the game, know that the 2 hardest things about keeping Paleo are being prepared and snacks/quick things. There are a couple of services out there, some that we even offer, that try to alleviate this problem, and I think we have officially found the best one.
I’m happy to announce that we will be carrying Paleo Naturals products as an official retailer starting this Monday night! They were here on Saturday with some of their product and people really liked what they had. They have everything from paleo snack/protein bars, granola, and shakes, to soups, salads, and other whatnot. We will have an entire display that will be stocked weekly with all of their products that we sell based on popularity. Products are guaranteed fresh as they come the same day each week to restock and they actually take back products that are past their “good by” date.
Paleo Naturals is a local company right out of New Bedford, MA and serve CrossFit boxes exclusively. They know what we want and need because they live the lifestyle too! All products at CFL will be for sale just like anything else we provide and can be paid with cash or membership charge. In my opinion the best thing about their products is the price. Very solid amounts of snack food can be had for $2-4 and things like soups and chili for $5-8. Really incredible considering the quality and quantity, and best of all the convenience of 100% Paleo foods being available right here at the box!
The whole setup should be delivered and installed by the end of the night tomorrow so get ready to get your Paleo on this week!
Strength: Squat Clean
Find a max set of 2 TnG
WOD: EMOM 12m
5 Toes to Bar
4 Power Clean 115/80
3 Thrusters 115/80
Your score for this WOD is how many rounds you DO NOT COMPLETE. Your goal is 0. Every round you do not finish or sit out you owe 10 burpees after WOD.
*RX +: EMOM 12m
1 Muscle Up + 2 Ring Dips
4 Power Clean 145/100
3 Thrusters 145/100
To get the full RX+ You must do both the scaled up weight and the MU+RD. However, if you can do one of the two definitely try. You will get RX for the WOD not RX+ but we want you trying for your best.
Work on an L Sit hold for 10 minutes. Work on mobility and practice at hardest possible (bar then rings then paralette)
Come play with Jack at 10am or 11am! People wanting to do the Open WOD at 12 should shoot me an email tonight to confirm. Thanks!
Strength: Power Snatch
EMOM 11m, 3 TnG Reps
WOD: For Time
20 STOH 185/120
40 Lateral Burpees
*Work can be broken up any way you choose. For example, you can do 10 STOH then 10 burpees. You do not have to do it in order.
INTRO CLASS FOR SATURDAY, 3.8.14 IS AT 11:30AM
Tomorrow is another great day for CrossFit at CrossFit Lando with Open WOD 14.2. We have Paleo Naturals coming it to give out some free samples and educate people on their business, and we have all the CFLers going after this fun WOD in our second event style format for our Saturday morning. Going to finally be kind of warm too! What more could we ask for?
Please read the following carefully about how tomorrow is going to go…
If you were here last week it will be very similar. Gym will open at 9:00am. When you get here write your name on the board for a heat time. WE ARE STARTING A BIT EARLIER THIS WEEK…HEAT 1 WILL GO RIGHT AT 10:00AM. We strongly encourage you to get here as early as you can to warm up especially for this WOD as there is a lot to go over as a group and we need to start at 10:00am for the first heat. That means 9:30 warmup, 9:45 talk and setup, 3-2-1 GO at 10:00am.
I am sure any of you who know the WOD are not too happy with the OHS or CTB Pull-ups, or both. The way the rules go you only need to complete 1 rep to be eligible to keep competing in the Opens, so if you cannot do a CTB pull-up it’s OK. You have a few options, either try to get your first one and basically call it quits after 3 minutes, or band your pull-ups as you normally do for CTB and do the workout like anyone doing RX and go as long as you can. If you get through the first set of 10 OHS then your score will be 10 but you can get the full workout in.
Chest to bar means chest to bar. This is where you all end up hating me because we are going to be VERY strict on this. Your clavicle line or lower needs to physically hit the bar on every CTB rep. No freebies, no close enough. This will be strictly enforced, unfortunately it’s just how it goes. You know, like rules and such.
For tomorrow and any Saturday during the Opens we really would like people to be here for the entire class/event because it just makes the energy awesome and the event that much more fun, but if you can’t stay because of other engagements you don’t have to. We appreciate all the support of the community getting behind all our athletes.
For a breakdown on 14.2 and some advice/strategy, go here.
Open WOD 14.2 (first heat starts right at 10:00am, gym opens at 9:00am)
3 minutes to complete:
2 rounds of
10 OHS 95/65
10 CTB Pullups
If the athlete completes the reps they rest the remaining time. At 3 minutes they start again and have 3 minutes for 2 rounds, this time reps go up by 2. This continues until athlete cannot finish in 3 minutes. Score is total reps.
SkWAT Team: Max Effort in 3 minutes, Deadlift 315/215
We are back with a new member of the month for March!
Lauren D’Arrigo might have had the longest pre commitment romance with CrossFit in history. I can still picture her at our Open House sort of cowering by herself watching in pretty much complete fear as the WOD demonstrations went down. Then about a month or so later she popped back up in a Thursday night intro class that I coached. I remembered her as the girl from Charlestown. A few weeks went by and she didn’t come back and we just assumed she was another interested but not enough prospect who went elsewhere. Then suddenly she popped back in and has been crushing it ever since!
She has gone from a scared newbie to super dedicated in her year of CFL. Her progress is a testament to her hard work and incredibly positive attitude, which is more remarkable considering she was finishing a doctoral program in Physical Therapy. If you need any fashion advice she also happens to be the winner of the Most Fashionable Award at the One Year Anniversary Party.
Here is more about Lauren in her own words:
1. How did you get started with CrossFit (in general)?
2. What did you do before CF for physical fitness?
3. What has been your biggest lifestyle change(s) since starting CF?
4. Favorite lift/movement/wod?
6. What interests/activities do you have/do outside of CF?
Strength: Overhead Squat
Work on skill for 15m in sets of 2
- Open WOD 14.2 has a lot of overhead squats in it. If you don’t have them down then spend today getting comfortable with the weight of 95/65. If you are good at overhead squatting then work for a heavy set of 2
WOD: 3 Rounds
31 KB Swings 53/35
11 Pistols (alternating)
Landos: just a note…the post for tonight for tomorrow’s WOD will go up around 8:30. We want to see the Open WOD announcement and make sure we aren’t doubling up on movements Friday and Saturday. I know you all are glued to the computer at 8:00 so wanted to make sure I put you at ease!
Next Bring a Friend Day: Sunday, March 9. No previous experience necessary!
Open WOD 14.2 is announced on Thursday, March 6! If you are registered for the Opens please read this tonight. Thank you!
Depending on the week’s programming we like to throw in a day that is less impact on the body and more conditioning oriented. Might have longer runs, interval rows, double unders, things that don’t add too much stress stimulus to the body with excess weight and gets your conditioning done in a different way.
Don’t think I haven’t noticed, however, that these days tend to be a bit light in attendance. Certainly when they fall on Thursday I understand that many people take Thursday as an off day. But for those out there who feel a long WOD that doesn’t involve a barbell or something else heavy is a waste of your time, think again.
CrossFit is all about constantly varied intensity and time domain is a big part of this. While the long time domain of 20+ minutes isn’t something we do (or would want to do) very often it is important. Your body works in a number of different metabolic pathways, the last of which being the oxidative. While it is the least efficient, it happens to be the energy system we use for long WODs and it can last quite a long time. If we never train in this pathway then we never get better at it. Think running 8 miles. While you definitely aren’t going to do that with the intensity you do “Fran” at you still get a great workout and great training in this long term pathway. If you are trained in it then when you hit one of these longer WODs you will have energy to keep going.
The other thing is carefully programmed long conditioning WODs can be used like active recovery days. If you are touched up and sore from the week, but not crippled, sometimes the best thing to do is get in a nice long workout where impact is less but you still get the work in. I am sure some of you have found that fully resting for multiple days almost makes soreness linger too long. Working out hard without added physical stress to the body, or excessive reps, can aid in recovery. If you are a slow recovery person try getting in a conditioning WOD in as an active rest day and see how it helps your recovery.
Strength: Shoulder Press
WOD: Partner WOD
As a team you have to complete 6 rounds (each) of the following:
Each round is 1:10
:45 Max Effort Row, then 4 Burpees in :25
*Scaled up: 6 Burpees, complete 7 rounds (each)
Score is total meters rowed as a team.
One partner works at a time. Your score is total distance rowed. One partner rows :45 while other rests. Immediately at :45, the rowing partner gets off and does 4 burpees AFAP. At the end of the 1:10 (:45 for row and :25 for burpees) next partner starts.
If an athlete doesn’t finish the burpees in the :25 time (including getting out of the rower) team gets a 100m distance penalty.
Scaling: Scaled up is a possibility having athletes do 7 rounds each
We got handstand push-ups in our WOD today.
These are one of those special movements to CrossFit that make it what it is. Movements that on first glance you say “no way” only to realize 3 months later you are so close to doing: pull-ups, rope climbs, body weight lifting movements. All of them seem so unbelievably undoable when you first step in the gym (trust me I remember the look on all of your faces when I mentioned pull-ups during your intro class), butt eventually if scaled correctly when working on them it happens, that RX movement. I’m sure most of us can agree that if somebody before we found CrossFit told us we would be upside down on a wall doing push-ups we would say they are crazy. I distinctly remember one time in college seeing a guy doing them as I walked down to get a solid treadmill session in and said out loud to myself “I will never be able to do that in my life”, and now look at me…I can do like 1 or 2.
Handstand pushups are very hard but like many of these difficult movements are very scalable. When scaling ANYTHING remember the point of scaling is to build towards eventually doing the movement as RX. It does us no good to just do something way easier than the movement at hand. You will be doing the scale forever. Take scaling to regular push-ups (a very reasonable scale for HSPU) for example. When scaling to push-ups then scale to the hardest push-up you can so you are building the strength to do the movement Rx one day. Someone who is average at HSPU would do this 10 in 2 or 3 sets each round, so doing push-ups the same way wouldn’t be out of the question. Sometimes when people are scaling to push-ups they scale too easily, so keep this in mind.
If you have never been on the wall then today we will try to get there!
WOD: 4 Rounds
10 Deadlift 225/155
rest 10 full minutes
WOD: 2 Rounds
15 Front Squat 135/95
30 Toes to Bar
15 Front Squat 135/95
With the Challenge over this next 6 weeks is the most important to your training and lifestyle…the reintegration to regular life. To help with this we will be hosting a Nutrition Seminar at the end of March.
This seminar will be lead by Sarah Mitzel. Sarah has been a competitive CrossFitter for 2 years, qualifying for Regionals as an individual in 2012 and competing on a team with CF Route 1 in 2012 and 2013. Before CrossFit she was a professional competitor in Figure and won a number of competitions and earned her Pro card.
Sarah’s seminar will focus on practical application of nutrition to your lifestyle and specifically your body type and goals. She will also talk about the benefits and purpose of specific nutrition planning and guidance, service that she has offered for years to clients ranging from professional CrossFit and bodybuilders to every day people trying to reach weight loss goals.
Date and Time TBD!
The Paleo Challenge may be over but that does not mean you go back to eating “regular” again. For the last 7 weeks you have cooked, baked, researched, learned, and tried all new Paleo foods. Let’s keep this Paleo thing rolling. After all, it was a lifestyle change we were looking to make, not a fad.
2 Tablespoons olive oil
1 large onion, diced
1 pound of turkey or port bacon, cut into 2 inch slices
2 cups diced carrots
2 cups diced celery
1 pound of organic grass fed ground beef
1/2 teaspoon sea salt
1 teaspoon ground black pepper
1/2 teaspoon smoked paprika
1 cup chicken broth
2 large heads cauliflower, trimmed, chopped and steamed until very soft
2 tablespoons olive oil
1. Heat olive oil in a very large frying pan.
2. Saute onion for 15 minutes until soft.
3. Add bacon pieces to pan and saute in bacon fat for 10 minutes or until soft.
4. Add carrots and celery to pan and saute in bacon fat for 10 minutes
5. Add ground beef to pan and saute until brown, just a few minutes.
6. Season with salt, pepper, and paprika.
7. Add chicken broth and cook down until 60% evaporated.
8. Place cauliflower in food processor and puree with olive oil until smooth
9. Pour ground beef mixture into a 9 x 13 inch baking dish.
10. Pour mashed cauliflower over beef mixture.
11. Bake at 350 degrees for 30 minutes.
*Recipe from Elanaspantry.com*
Strength: Jerk Complex
2 Push Jerk, 1 Split Jerk
WOD: 15m AMRAP
15 Wall Ball 20/14
5 STOH 135/95
Important for Today: Shoulder to Overhead
Here is a video on 4 movements that are all considered “shoulder to overhead”. In order they are the Press, Push Press, Push Jerk, and Split Jerk.
For the Jerk Complex today you will be doing 2 push jerk and 1 split jerk all without racking the bar. In the WOD any of these 4 would suffice for the shoulder to overhead (STOH).
Take a look at the video and get familiar with the movements
Sunday, March 9 @ 10:00 am is our next Bring a Friend WOD. No previous CrossFit experience is needed and if they sign up you get $10 off your next month. Easy $$ baby!