So the numbers are in and the coaches have collaborated to determine the top 3 male and female contenders for the Paleo Challenge. It was very hard to choose since ALL of you did really well and improved in many ways over the last 4 weeks.
Congratulations to ALL of you first!!!!! I am truly proud of each and everyone of you for the positive changes you made and will continue to make after this experience. Remember this was only a starting point. What you do from here is what matters most. Feel free to email or call me to chat about what to do now.
How this works:
Email me with your vote for the male and female you feel deserves to win the Paleo Challenge.
We determined the top 3 using this criteria:
-Consistency in training
-Consistency in diet and logging in success journal
-Overall most improvement in all areas combined,
–body fat % decrease,
–lean muscle mass increase,
–decrease in times in the Mile and Fran
–increase in strength with the shoulder press
-Least amount of contributions to the accountability jar
Brett Bartlett–1.5lbs lost, 3.2% body fat lost, gained 4lbs muscle, lost 1 inch, decreased mile by 14 seconds and increased shoulder press by 10#
Matt Blanton–3.4lbs lost, 7% body fat lost, gained 11.5lbs muscle, lost 5 inches, lowered his Fran time.
Jeff Zuhl–11lbs lost, 1% body fat lost, lost 10lbs of muscle, lost 6.5 inches, decreased mile by 1:03 and increased shoulder press by 10#
Shannon Johnson–9.6lbs lost, 3.77% body fat lost, 2lbs muscle lost, 5.5 inches lost, decreased mile time by 15 seconds and maintained strength in the shoulder press
Ilana Fisher–3lbs lost, 1.2% body fat lost, maintained muscle mass, 3.5 inches lost, only increased her Fran time by 8 seconds doing harder pull ups.
Kristin Johnson–9.2lbs lost, 1.1% body fat lost, 6lbs muscle lost, 3 inches lost, decreased her Fran time by 58 seconds.
I have the before and after pictures as well as all the numbers so you can take a look when you are in for class to see for yourself. Please use the same criteria above when voting for the winner.
I started to do an honorable mention list but all of you ended up on it! So Congrats again and look for a Zone Challenge in January or February 2010!
Work: Front Squat Ladder
With a continuous running clock do 1 Front Squat in the first minute, 2 in the second minute, 3 in the third and so on until you are unable to complete the required reps in that minute.
I got two kids. I work too much. I dont have time. It hurts. It’s too hard. It’s too expensive. I dont know how. I dont have enough energy.
I… I… I… I got every excuse in the book. We all do. STOP! Making excuses and just do it! These two guys pictured below are stationed in Kabul, Afghanistan and as you can see they have no excuses. Their life depends on it. Put yourself in their shoes for a minute. Close your eyes and pretend your away your family, friends, cell phone, car, nice cozy bedroom and a beautiful wife and pretend your stuck in the middle of a desert half way across the world. Think about what they go through every day to keep us safe. Now, whats your excuse? Ya you should feel like a lazy piece of $#!+. Be grateful for everything you have and take care of yourself as if your freedom counted on it.
-By Brian Kunitzer (CrossFit Scottsdale Ambassador)
“Sport plays a wonderful role in fitness. Sport is the application of fitness in a fantastic atmosphere of competition and mastery… Sport in many respects more closely mimics the demands of nature than does our training. We encourage and expect our athletes to engage in regular sports efforts in addition to all of their strength and conditioning work.”
The above quote was taken from page 8 of the second issue of the CrossFit Journal. This quote was on my mind Saturday both during and after the CrossFit Scottsdale (CFS) community potluck at Northsight Park.
Saturday was a great day all around. The weather was perfect, the food was delicious, and all of the CFS students who showed up brought their usual great attitudes. (Who would have thought that 20 extremely competitive people could play a football game without any major arguments or shoving matches). However, on Saturday night I realized that I have been so caught up in my personal and professional life that I have largely ignored the top of the CrossFit pyramid. Growing up I was always playing sports and going to the gym was simply an extension of whatever sport I was playing or training for. I still go the gym 4 days a week so why is it that I had not played a football game in over a year and I had not played a basketball game in over 4 years?
Judging from the comments I heard on Saturday I know I am not the only one who has ignored the top of the pyramid. We are in much better shape today than we were when we started CrossFit. We run faster. We jump higher. We lift heavier weights. The next challenge (and I encourage all of you to join me) will be to apply the new me to the football field, the basketball court, or whatever sport I am fortunate enough to participate in. Because of CrossFit I feel like a better athlete, now it is time to get out there and prove that I am!
How’s your snatch? Do you even have one? Is it good? No pun intended, a snatch is one of the most complex Olympic lifts we will do. Training this lift starts today at C.F.S. Here are a few words of wisdom from “The Oly lifting Coach of CrossFit” Mike Burgener who will be here November, 2010 for a two day CrossFit specialty certification, ya I said 2010 that’s how booked out Coach Mike is…
“You don’t drop under the bar! You don’t fall under the bar! You pull yourself under the bar hard and fast!” Mike Burgener says to Jason Khalipa. He isn’t finishing his pulls and is slow to snap underneath the bar. The athlete from CrossFit Santa Clara is strong as an ox and winner of the 2008 Crossfit Games, but he isn’t moving fast enough to snatch big weight. Burgener reminds that strength is worthless in Olympic lifting without speed. “Quit thinking strength, strength, strength,” Burgener demands. “You’ve got to think finesse, finesse, finesse.”
Check out this video by Dutch and his boy Matt Mursky on the snatch. Pretty crazy these guys started out in their garage.
I would like to give both Brady Myers and John Harvey the award of A.O.M for working their tails off all month and becoming our first “Firebreathers” to receive this award. Brady started CrossFit 3 months ago and was a little skeptical on how he could get in any better shape than he was. Like most I told him to just show up and forget everything he has ever learned before. Brady started with about 3 full pull ups and now hes up to 10+ and is the leanest fit, fighting machine shape he has ever been in before.
“Harvey” aka Big John aka Lil John has lost over 35#s in 6 months. As a former NCAA div I football player and natural athlete John started gaining weight once football was over and was bored of the same old GLOBO GYM. Just as unsure as Brady, John started slow and has been one of the most consistent students yet. Dialing his diet in and cutting booze out for 31 days John looks like a new man, seriously we had to change his nickname from Big to Little.
Keep it up boys and know that wherever you end up CrossFit will always make you better. Mentally and physically you are stronger because of it.