Fitness: 3 x 5 Linear Progression
Add 5-10 pounds to last week’s exposure.
Performance: 90% x 2, 80% x 10
Post loads to comments.
20 Minutes, Not For Rounds:
10-15 Kipping Toes to Bar
15-20 Games Standards Box Jumps 24/20
1:00 Plank Hold
Play around with technique and also with max and sub max sets. Use today to work on finding a pace that allows you to do more work overall and not burn out. For box jumps, all versions are acceptable: step up/step down, step up/drop down, jump up/jump down, jump up/step down. If you can’t yet perform toes to bar, sub knees to elbows or 5-10 Floor Levers instead.
Post what you worked on to comments.
Michael C., one of our LFPB Challenge winners (and last September’s Athlete of the Month!)
- Please note that ALL CLASSES ARE CANCELED this Saturday, as we are hosting the Iron Maidens Raw Open all day.
- DON’T FORGET TO RSVP TO CLASS: Click on the Class Schedule and RSVP tab in the left-hand column (under General Information) and select the class for which you’d like to RSVP.
Recapping the Look Feel Perform Better Challenge
We wrapped up another successful LFPB Challenge on Saturday night at our Community Potluck. Congratulations to our winners!
- Shawn T.
- Michael C.
- Joe B.
- Sarah P.
- Allie B.
- Kelly L.
Instead of offering you our thoughts on how well the Challenge went, we’ll let a few of our participants speak (anonymously) for themselves. Here are some highlights from their post-Challenge reflections…
The past seven weeks have been a very enlightening life experiment. I am actually quite surprised by how just a few tweaks to my lifestyle have brought about such noticeable changes.
I lost the 15 lbs that I had gained over the previous 18 months.
You tend to make better dietary choices when you’re not hungover all the time.
Setting aside time for active recovery/meditation/yoga was also a welcome addition to my day—it helped managed my anxiety during an incredibly stressful month at work.
Adopting the Paleo/Zone diet also ended up being more fun than I thought it would be—I tried a ton of new recipes, discovered my new all-favorite butternut squash chili, and cooked more than I had in recent months.
I am pleasantly surprised that I have made steady progress with my bench, snatch, jerks, and squats. I can feel myself getting stronger, I can see my form slowly improving and I’m challenging myself to take bigger leaps of faith. (For example, I’ve been attempting all WODs as Rx-ed to see if I can handle it first…if I can’t, I pull back, but I’m trying to challenge myself to go outside my comfort zone.)
It really hit me how what we eat has an impact on everything from energy, sleep, performance, mood, skin, concentration, and so much more.
I am more alert and energetic during the day. Before the Challenge, I would have a cup of coffee in the morning at home, and by the time I got to work, I needed more. Now, I only need that cup in the morning. I still have another cup from time to time, but it’s mostly for the taste and pleasure of drinking it as opposed to the need. I feel I have more concentration and focus, which I never even thought I had any issue with before.
I have suffered from acne since college. During this Challenge, many people commented on how clear my skin is and that my complexion is brighter. I noticed all of these changes with eating clean about 60-70% of the Challenge.
I lost about 7-9 pounds. Made it back to my lightest weight in 18 years.
Kettlebell Kitchen really helped me stay on track during those periods.
I had been operating under the assumption that I needed to work out harder to lose fat weight and improve my numbers in the gym. Turns out I had it backwards—by improving my dietary habits I lost weight, which in turn has improved my performance and increased my capacity for harder work in the gym.
I feel so much stronger and my stamina during WODs is through the roof. I did 60 bar-facing burpees this week, without resting, which I would have not thought possible six weeks ago.
Seeing that I’d definitely dropped body fat in those photos was heartening in a way that watching a number on a scale usually is not. Perhaps, most positive of all was when I went to my doctor recently. I’ve been on blood pressure medication for the past three years for insanely high, stage 2 hereditary blood pressure. This particular doctor’s visit, I realized I had forgotten to take my meds that morning so was bracing myself to hear some outrageous blood pressure reading. Unbelievably, my doctor told me my blood pressure was completely normal without the medication and asked what I’d been doing to bring it down. (CrossFit South Brooklyn!) I couldn’t believe it. I thought I’d be on those pills for the rest of my life, but it looks like if I keep this up, I may not need them after all.
I ate more carefully and consistently—not to mention just generally more healthily. So much kale.
And of course, congratulations to the people who may not have won anything related to the LFPB Challenge, but instead excel at cooking, baking, and eating…
- Best Main Dish: “Noah’s Progenex Fed Meatballs“ (Coach Noah says he used a bit more red pepper than the recipe called for… and no Progenex.)
- Best Side Dish: Carissa C.’s Shaved Brussell Sprouts with Proscuitto Goodness (Accost her in the gym if you want the recipe!)
- Best Dessert: Kate R.’s “Almond Butter Semi-Paleo Crack Bars” (Recipe forthcoming in the comments.)
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