Saturdays Fight Gone Bad event got some good press. Check out the write up on OC Register here:
The Paleo Challenge is done!!It has been eight weeks since we started and many of you guys look great. Competitors please come and take your after photos with one of the coaches today. We will determine the winners on Monday. The winner will be determined by popular vote. Each member of the gym will receive two votes. Top overall, and runner up. The overall winner will receive three months of free training with us. Good luck to all of our competitors.
Here is the story of my stepdad who accepted the challenge two months ago.
“It has been 9 weeks for J and I and heres what is up. I have gone from a loose 50 inch to a loose 46 inch waist. My weight started at about 315 and today is 291 (24# lost) I am eating till full and have no cravings for old style food.We have cut protein/fat ratio from 10/20 grams to 20+/1.5 by using only lean cuts.No pasta.cheese.bread.and only 2 cups of 2% for my coffe thermos.We now have a vague memory of restaurant burgers.Breakfast.and quiznos turkey swiss and ranch footlong’s. I have every intention to carry on until I am at 220 or so…Thank you for the challenge. I also have dropped 1 med altogether (I am type 2 diabetic) and my a1c was down .4 points a month ago which is substantial.I have excellent energy and I do not fear a rebound since I just cannot eat old style ever again.Pic with long sleeves is today. Love you Justin…R”
Raymond C. Pochatko
WOD
Courtesy of CrossFit Calgary
Thruster Ladder 1-15
Coach′s notes: For this WOD you must perform 15 sets of thrusters without breaking up the sets, however, you must set the bar down between each set. In other words, perform the first set, which is one thruster by picking the bar up from the ground, doing the thurster and then returning it to the ground. For the second set perform 2 thrusters, again starting from the ground and ending the set by returning the bar to the ground. Continue in this fashion through 3, 4, 5, etc. Remember you cannot break the set up. For example if you are in round 10, you must perform all 10 reps without putting the bar back on the ground. If you fail before rep 10 you must redo that set. Thus rest as you see fit between sets so as not to fail. Guys use 85 lbs and gals 55 or scale the load as required. Heads up, this is 120 reps.
Big ups to Pinks for hitting 95# on her Overhead Squat yesterday. Her squat above is flawless. Hips back. Knees out over the feet. Torso is up. Active shoulders. She not only was the top female but also beat half of the men. Weighing in at 115# that is 83% of her bodyweight. I predict she will OH squat her bodyweight by Thanksgiving. On the mens side Ross hit 165#(2 months of CrossFitting) with Andre taking the gold at 175#.
Thanks to everyone of you guys that came out for Fight Gone Bad and the Race for a Cure. Both events were such fun to be a part of. On Saturday 10 of us participated in Fight Gone Bad down at CF Laguna Beach. They were great hosts and made us all feel very welcome. As a team we did amazing. The sun was definitely out in full force but many of you posted up personal bests. Next year I hope we can bring many more down to represent us.
Punky picking up 255#. Gettin there girl…
AJ its been so great having you brother. Austin (AJ) Brooks joined us back on May 1st as a good looking, enthusiastic kid. Four and half months later he emerges from our brotherhood as a man. Having the opportunity to coach, mentor, and bleed/sweat/puke alongside him has been a treat. He has left my gym a standard of work output and sheer guts that is legend. AJ you will be missed, never replaced and will always have a spot on my “A” team. University of Washington is damn lucky to get such a fine young man. Study hard. Row harder. Be a leader. Never ever settle for less than the best. And lastly establish a standard of excellence as you did right here in my gym. Ill miss you brother.
