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Sunday, January 31, 2010

30-Day Paleo Challenge - DAY ZERO

SUNDAY 100131

Today, CrazyWife and I are embarking on one of our New Year's Resolutions. Probably the most popular (and hardest to stick to) resolution of all time. To lose weight, to eat right, to "diet", or generally to stop eating crap. Whatever form it comes in, they are mostly the same. But this time, we are turning it into a contest with some of our friends and anyone else who wants to tackle the most infamous of resolutions with some fellow die hard supporters.

In the 100 words of Fitness outlining what CrossFit is all about, the first 14 words outline what exactly we should be shoving in our pie holes (or fueling our workouts).

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.

Simple right? It is once you get the hang of it (and you throw out all the crap that is stuffing your cupboards, refrigerator and freezer). That brings us to our challenge...

The CF Yongsan 30-Day Paleo Challenge

Starting on Monday, 1 February, the challengers will eat a strict, 'Paleo" diet for 30-days in order to lose weight, lose fat and generally feel better. Challengers will submit "before" pictures this week showing a front and side shot in their swimsuit and include their current height, weight and pants size.

RULES:
--There is a $20,000 Won buy-in. There will be one cheat allowed during the week, and one cheat allowed on the weekends. For every cheat above your weekly limit, there will be a $5,000 Won penalty added to the pot. There will be a maximum two cheat penalty per day or just $10,000 Won.
--The winner is the one who looks best in their "after" pictures and has dropped the most pants sizes and managed the fewest penalized cheats. There will be no prize for most weight lost since challengers are expected to gain some muscle mass while working out at the gym. This will help contribute to more fat loss. Winner gets the pot.
--Challengers will post their progress to the comments of this blog. Daily updates will be posted each evening and comments will keep track of cheats, recipes and other significant events associated with the contest.
--Email us with any burning questions at crossfityongsan (at) gmail.com and use the resources listed below to get smart on the Paleo lifestyle. GOOD LUCK!!!

CHEATS:
For our purposes a cheat will be defined as a single serving of one of the following foods that is not "Paleo". One beer = one cheat. Two beers = two separate cheats. Hamburger, fries and a diet soda = three cheats...
Milk and dairy products
Peanuts and peanut butter
Beans
Wheat products (bread, pasta, crackers, cookies...)
Rice
Sugar, honey and artificial sweetners
Candy, gum and chocolate
Soda and diet soda
Alcohol

RESOURCES:
The Paleo Diet
Dr. Michael R. Eades
Robb Wolf
Paleolithic Solution Podcast
Mark's Daily Apple
PaleoBrands Foods
Caveman Food Blog
Paleo in a Nutshell Part I: Food
Paleo in a Nutshell Part II: Exercise
www.crossfit.com

Saturday, January 30, 2010

Little Runny Karen

SATURDAY 100130

Four early risers braved the cold to meet in head-to-head competition and a battle of the sexes. Boys vs. Girls. The workout was Little Runny Karen. Two teams of two fighting through 150 total reps at Wall Ball with a sprint across the basketball court and back while your partner takes up the fight for more Wall Ball reps. Great fun!!!


Newcomer Elisabeth showed some good range of motion and hip flexibility with a good squat. Strong hip drive is what propels the medicine ball up so high on the wall, not the weaker muscles in one's arms...


Nicole and Gabriel battling it out while Alex and Elisabeth were running the length of the basketball court...

LITTLE RUNNY KAREN

Girls - 5:30 (6lb medball)
Boys - 7:27 (14lb medball)

Great work everyone!!!


Gabriel battling it out with Nicole in the 100 perfect push ups workout...


Nicole trying to catch Gabiel and get to her 65 perfect push ups...


They had to do as many perfect push ups as they could in a row, and then during their "break" they had to sprint the length of the basketball court carrying a medicine ball. They continued to repeat this cycle until they got to 100 and 65 respective push ups.

100 Perfect Push ups

Nicole - 7:49 (65 push ups - 14lb MB)
Gabriel - 7:55 (100 push ups - 20lb MB)

Gabriel missed getting to 100 by two reps so he had to run the length of the court with 98 reps complete and that was enough time for Nicole to sneak in and finish her 65 push ups for the win by just six seconds. Great work guys!!!

Look Better Naked

Stay tuned for more info on CrossFit Yongsan's first ever 'Biggest
Loser' 30-Day Paleo Challenge.

Several of us will be competing to see who can stick it out and endure
the more drastic body composition changes for the better.

We will be kicking this off on Monday 1 February...!!!

Saturday, January 23, 2010

CrossFit Level One Work

SATURDAY 100123

Alex, Eric and Henry showed up for some work on the Athletic Skill Level I courtesy of CrossFit Seattle.

Hips - 50 free squats
Push - 10 push ups
Pull - 30 second static hang
Core - 30 sit ups
Work - 25 kettlebell swings (16kg)
Speed - 400m run (2:04)
Hips - Deadlift 3/4 bodyweight
Push - military press 1/4 bodyweight
Pull - 10 medicine ball cleans
Core - 10 sitting knees to chest
Work - 25 wall balls

We didn't get to all of the Level I skills so we have more to work on for next time...

Work - 800m run
Speed - 500m row (1:55 men / 2:20 women)
Hips - 10 inch vertical jump
Push - 3 dips
Pull - 3 pull ups
Core - 10 second L-sit
Work - 2000m row (8:10 men / 9:50 women)
Speed - 10 dumbbell snatch per arm (35lb men / 25lb women)
Work - Christine: 15 minutes - 3 rounds for time - 500m row, 12 deadlifts, 21 box jumps
Work - 1 mile run (9:00)

Fran

SATURDAY 100116

FRAN
21-15-9 rep rounds of:
Thrusters (95lbs)
Pull ups

Henry - 6:15 (65#/Jumping pull ups)
CrazyHusband - 6:24 (65#)
Gabriel - 6:34 (45#)
Steve - 6:37 (65#)
Eric - 8:23 (45#/Medium band)
Alex - 8:24 (45#/Large band)
CrazyWife - 8:47 (54#/Large band)



Eric getting after his pull ups...


CrazyWife workin' hard...


Alex getting some much needed encouragement from Gabriel...


Steve with a perfect lock out overhead -- he's ready for more weight...


Henry workin hard for his pull ups...


...and a pretty good lookin squat for an old man...

Saturday, January 09, 2010

SATURDAY 100109

Eric, Alex and Gabriel braved the cold to lift some weights today.

CrossFit Warm Up Ladder
1 rep of each exercise, 2 reps of each, 3 reps...

Back Squat

We eased our way up to 5-10 reps at 105. Everyone focused on good form and getting hips lower than knees to effectively engage the hamstrings.


Newcomer Eric showed off some great form and good hip flexibility. He is going to get strong very quickly.


Alex rejoined us after a long family/holiday hiatus. Welcome back Alex.


Gabriel is ready to start back squatting regularly now that he has solidified his technique. Keep up the good work.

We finished with 10 Minutes of Push Ups.

Gabriel - 138
CrazyHusband - 131
Eric - 113
Alex - 92

Saturday, January 02, 2010

CF Yongsan Baseline Workout

SATURDAY 010210

Baseline workout
800m run (treadmill)
40 squats
30 sit ups
20 push ups
10 pull ups

Jim - 5:09
Gabriel - 6:36
CrazyHusband - 7:12
Aldrich - 8:31
CrazyWife - 9:37

Jim and CW finished up with some 5rep Deadlifts. Jim worked his way up to 415 but couldn't quite get it. CW got up to 155. Good work.

Aldrich and Gabriel tried out the Dan John Rapid Ascent to give them more options besides just the bench press. If they never 'had' to bench again I would be thrilled.

Power Cleans 8-6-4
65-75lbs

Shoulder Press 8-6-4
65lbs

Front Squat 8-6-4
65lbs

Good work gentlemen!!