Cash outs and barbell warm-ups.
The 2014 Look, Feel, and Perform Better Challenge
The 2014 LFPB Challenge is upon us! It’s a 6 week organized group effort aimed at cleaning up diet, training, and recovery habits. Here’s the quick dealio…
Sign your name on the list in the community area of the gym. Once you complete the following steps we’ll check them off as such and you’ll be in. Please complete all steps by January 5th in order to be eligible for prizes.
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Buy-in of $30. This must be cash and can be given to Front Desk staff. When you hand in your dinero you’ll pick up a “LFPB Challenge 2014” packet*. This will include a summary of challenge guidelines, sample meals, etc.
*The packet will be available at and after the meeting on Sunday, 12/29 at 5pm.
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Answer a few brief questions and submit your “before” photo according to the guidelines on our new Look, Feel, Perform Better website! These are private will not be published or seen by anyone but the judges without your consent.
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Track your points earned daily on the LFPB spreadsheet.
- Perform the Test WOD and record results.
You’ll either follow a Level 1 track or a Level 2 track for the full 6 weeks. More info available on this in the overview here. There’ll also be coach and community support in the LFPBC forums, a new feature we’ve added this year.
If you’ve participated in one of these challenges before, what types of positive adaptations did you achieve? If this is your first time, what do you hope to achieve?
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8 Unlikely Animal Friendships The Onion
6am with Jess and D.O. I was the only 6am-er doing Saturday's workout so I received a private from David. Clean and jerk: 50 (kg), 60, 70, 80, 85, 90. Received a lot of attention on the jerk including a bunch of mobility work. Really need to double down on the mobility work as it is fairly clear that the overhead position is limiting me. Had a bit of trouble finding tension after the segmented deadlift resulting in a lack of pop on the cleans. Front squats: 135×5, 185×3, 205×1, 225×1, 235×3, 245×2,F. Should have had the 3rd rep at 245. Just released a little tension in my back, got pulled forward and didn't fight for it.
Haven't participated in the LFPB challenge before as diet is usually not a problem for me. But I've been slacking recently (too much sugar, too many cheat days), so I'm thinking about using the challenge to reset my habits.
7am with DO, saturday's workout.
130# on clean+split jerk, same as last week, but working on my split landing, its an alien position and I'm trying to find that sweet spot. I really love this lift, I just wish it didnt have to happen the day after snatches, maybe we spread them out a little further apart next cycle?
LP on the FSq up to 170#x3x3, had to belt up on the last set because I was losing form a bit.
Had some really good pointers from DO, and finished with a nice voodoo floss and shoulder straightening with a 50# dumbell on the mat. In general a very fulfilling session.
Looking forward to the LFPB challenge this sunday, I need this bad.
PS: apparently nude selfies are not what they had in mind for the before pictures. :p
6am with Jess and DO. It was so nice to be back in the gym after being in holiday mode for the last week! 73# on the snatch. It was better than last week, but still need to commit to getting under the bar. LBBS at 175x3x5 for TTD. Starting to feel more comfortable here and got some helpful cues from Jess. Cash out with the 16kg kb.
I'm looking forward to the LFPB challenge. I haven't done it before, but I'm hoping to achieve consistency in making healthy decisions and I think this framework will make it easier.
Most popular article on the New Yorker's website right now… "Kettlebell Poetics: The Cult of CrossFit." It's a much more lyrical, reflective, and personal piece than anything I've read.
Today was a lesson in why I should not try for a 3RM in FSQ 13 hours after trying for a 3RM in HBBSQ. Failed my third rep at 175. Tried again 5 minutes later and failed my second rep. I'm pretty sure I would have gotten it had I not just done 185 on the HBBSQ last night.
Cleaning was no bueno today. I've really got to stop taking my failures so personally. 🙁
LFPB: Not really sure how I feel about this Zone thing. I do think I need to bring a little more thought to Paleo than just "eat anything you want from this list, in whatever quantities," but weighing and measuring is a bridge too far for me. I think I may do Level 1 but ban a few additional foods that I know are problems for me, like French fries.
@Stella – You are so strong!!
I'm pretty disciplined when it comes to recovery and nutrition, but when things get too restrictive I go off the rails. I'm interested in learning more about this challenge and hope to make it on Sunday. If Siena and Elaina are with me how disruptive do you think they will be? Your guess is as good as mine. Anyone bringing children, or will this be a formal presentation? If there's powerpoint, I won't bring them.
Rack Pulls. About 3" below my knee
Worked up to 375. 390 was pinned to the hooks
10-9-8-7-6-5-4-3-2-1 Strict Ring Dips
Brooklyn Boulders
V0
V1
V2, V2, V2, V2 (kept trying to get better at this one route but didn't seem to make much progress)
Then a bunch of handstands on parallettes and 3×5 Back Flips
10 am today with Jess and Noah.
First time snatching in one month. I worked up to 63#- I want to keep it there until I start actually catching the bar in a squat and getting everything absolutely perfect.
Also my first time squatting with weight in one month. 135 x 5 x 3. A bit disheartening as I finished the last cycle at 160 but there you go. My knee felt fine throughout which is the main thing.
Crash-Bs -Rowed 3 x 500m with 2 mins rest, twice, with 5 mins between the two sets. This felt surprisingly good and I was pretty consistent with my pace.
4RNFT 5 pull-ups-thin green band, 10 RDLs 28 kg KB, 15 air squats with band and box.
LFPB- I have done many Paleo challenges and generally eat that way most of the time but I am pretty much exactly the 'level 2 eater' so I guess I am going to give this zone thing a shot. It sounds a bit scary and time-consuming, and like a lot less food than I am used to eating, but I think I need to do it and it will help to have support, accountability etc.
I feel like if a challenge helps you change one bad habit for good, then that has been a successful challenge- for instance I used to put three spoons of sugar in my coffee. Now the thought of that turns my stomach.
Make-up post from last night
6:30 class with Arturo and Josh
Snatch
115 x 2
135 x 2
145 x 1
150 x 1
155 x 1, F, 1
Arturo noticed that I was too upright in my mid hang position. Need to keep my shoulders in front of the bar. And Noah noticed that I need to be more aggressive with the overhead push. Two things to work on next week.
HBBS
45 x 5
135 x 5
185 x 3
225 x 1
255 x 1
285 x 3
295 x 2 (Bailed on my third rep. I exhaled on the bottom and lost position.)
Cash out with 24 KB. Was fairly light.
This will be my fourth challenge.
– 1st year: I was new to paleo so I tried to stay 100% strict without any cheat days. Failed miserably.
– 2nd year: More aware of what works for me. I allowed a couple of cheat meals when the craving is there. But it still difficult to follow since Aileen was not on the diet. It was difficult to coordinate dinner.
– 3rd year: Aileen started paleo and results were much better for me. I stuck with it for the entire challenge. During the challenge, I slept great and my taste buds were reset.
Came in to OG to deadlift and do some accessory work. 145x3x5. Josh gave me great cues that I hadn't heard before, such as imagining you're pushing the floor away with your feet as you lift. Jump-roping and three rounds of 10 reps of LTEs with 20#, GHD sit-ups, and weighted GHD hip extensions.
LFPB: I've done a couple Whole30/60s on my own and still experience some of the reset benefits. I tend not to respond well to being told what to do with this kind of stuff, so I might forgo the competition and participate in my own way, but I'm coming to the meeting with an open mind! I've heard people talk a lot about how much they loved it in previous years.
Just noticed that I was logged in as Chris fox I guess. Chris fox was not doing back flips at BKB, 🙂
AM session at CFGC
Power Snatch: 165×4, 185×4, (200×4)x3
Power Clean+Jerk: 205 (4+1), 235(4+1), 250(4+1)x3
Front Squat+Jerk: 250(2+2), 270(2+2)x4
PM at OG
Front squat 330x3x4
Press 176 4×4
Aw man I was so excited about Fox climbing and backflipping!
OG session
Snatch
95×3 115×2 135×1 145×1 155×1 169xF,F,F 165×1 169×1 (PR) 171xF
Was really fighting for that PR and then dropped back down for a crisp one at 165 and hit 169 really cleanly right after. Thought I'd push my luck but 171 wasn't there so moved on to C+J
Clean and 2 Jerks
135×1 155×1 175×1
Clean and Jerk
195×1 210xC,C,1 220xF,F 205×1,C,1
Still having trouble keeping my back tight on the jerk, I'm getting under them a lot better but my back will go soft and I have to bail.
Tabata L-Sit Hang and Plank mash-up with 1:00 of hollow hold afterward.