CrossFit Tri-Cities

2011 LBFBPB Challenge:  Facts and Honorable Mentions!

Here is a synopsis of some of the cool things that happened during this year’s Paleo Challenge.  Interesting stuff!

-49 participants began the LBFBPB Challenge on May 2, 2011, and 35 participants completed all the scoring criteria through the 6 weeks ending on June 11, 2011.

-ALL participants who completed the final “Back Squat for Max Reps” event, opted to use the next bar heavier (30lbs) for the 15 bonus points.

-Average number of additional reps completed above the preliminary “15 Minutes of Murph” event was 28.  Most achieved by any participant, was 67 additional reps from Jill Chandler.

-Thanks to our Resident Southwest Airlines Pilot Greg Giusinde, he was able to donate 4 sets of “buddy passes” to the winners!

-Around 1431 Days worth of food journals were reviewed and graded by our coaches!  Jon, Yohanna, Dan, and Eric!

-The most common flaws in food journals throughout the 6 weeks were (although some did improve this drastically!):

1. Not eating enough protein
2. Not eating enough fat
3. Not eating a Protein, a Carbohydrate, and a fat source at every snack and every meal.

Before and After Photo results (top 3 men and and women):

Men:

1. Kelly O’Brien
2. Ryan Debora
3. KC Brown

Women:

1. Brook Noring
2. TIE Barb Flanagan and Jessica Doyle!

Honorable Mentions of Performance!

Both for the max rep back squat attempts, and the “15 Minutes of Murph”, there were some huge performance gains in both events!  Below are the top performers in each final event!  Awesome stuff!

Max Rep Back Squat (Men):

1. KC Brown PRELIMINARY = 36 reps @ #135 FINAL = 50 reps @ #165
2. Mike Ziegler PRELIMINARY = 22 reps @ #135  FINAL = 34 Reps @ #165
3. Steve Batza PRELIMINARY = 33 reps @ #75  FINAL = 25 Reps @ #105

Max Rep Back Squat (Women)

1. Marlo Sikich PRELIMINARY = 41 reps @ #75 FINAL = 42 Reps @ #105
2. Diane Lockhart PRELIMINARY = 55 reps @ #75 FINAL = 35 reps @ #105
3. Debbie Eng PRELIMINARY = 50 Reps @ #75 FINAL = 32 reps @ #105
4. Stephanie Hoffmeyer PRELIMINARY = 50 Reps @ #105 FINAL= 32 reps @ #135

Most improved “15 Minutes of Murph” (Men):

1. Mike Mitchell (60 additional reps)!
2. Brian Chandler (56 additional reps)!
3. Kelly O’Brien (55 additional reps)!

Most improved “15 Minutes of Murph” (Women):

1. Jill Chandler (67 additional reps)!
2. Diane Lockhart (49 additional reps)!
3. Melissa Kresl (46 additional reps)!

Great work everyone!!!!

STRENGTH/SKILL

Deadlift:

5-5-5+

CONDITIONING

A:  90 Seconds Overhead Walking Lunges 45/25 (Reps)

-30 Seconds Rest

-90 Seconds Wallball 20/14

-30 Seconds Rest

-60 Seconds Russian Twists (2 Count) 25/15 plate or kettlebell

-30 Seconds Rest

-60 Seconds Pushups

-3 Minutes Rest

B:  Perform all reps just completed, in order, for time.

OLYMPIC WEIGHTLIFTING CLASS IS CANCELLED TONIGHT!

11am Class will be meeting at Leroy Oaks Forrest Preserve off of Dean Street.  Bring your running shoes and your water!

Click here to reserve your spot in any of our classes

2011 LBFBPB Summary:  Part 1

WOW!  What a wrap-up to this year’s Look Better, Feel Better, Perform Better Challenge!  There’s a lot to write and get out there for everyone to read, and for us to summarize!  To start, let’s get the word out on our big winners for this year’s challenge!!!  We had no clue who was going to win until the photo results came in, thanks to Rudy Tapalla and his crew at CrossFit Chicago!  They even had a difficult time judging the photos because everyone did so well!  We will let the photos speak for themselves, and please take the time to read what each participant had to say about their past 6 weeks, it’s powerful stuff.

Thank you to the participants for letting us post their before/after photos!  We know this is a big deal, and we also know that you wouldn’t let us post them if you were not happy with the results!  Thank you!

And thank you to all the Coaches for their help and encouragement for this year’s challenge!

The final standings were close for both the males and females, as we added up “points” over the past 6 weeks.  Points were given for:

• Weekly submission of food journals.
• Before and After Photo submission (subjective to the judges)
• Prelim and Final workout results (performance based)
• 6 week write up of experiences (bonus points given if we selected their write-up as having the most impact)

(more…)

LBFBPB Challenge Update!

This is the final week of the Look Better, Feel Better, Perform Better Challenge!  We will be wrapping up the Back Squat portion of the final workouts, getting your “After” photos taken, and waiting for the final week of food journals to be turned in!  Great job on everyone’s part this year for giving it your best effort!  Below is a timeline of what to expect, with all of the deadlines for this year’s challenge!  If you have any questions, please let us know!  More imporantly, good luck on the final events, and “Murph for Miller” this Saturday!

Food Journal Deadline:

-Week 5:  Wednesday, June 8th.  Should include all days from May 30th until June 5th.

-Week 6:  Tuesday, June 14th.  Should include all days from June 6th, through June 12th.

6 Week Write-Up Deadline:

-Wednesday, June 15th.  This write up, as outlined in the packet everyone received in the beginning, should summarize anything you’ve learned, accomplished, changed, etc.  This is an important part of this year’s challenge!  While there is no minimum or maximum for how long it can be, we encourage everyone to share their experience(s) over the past 6 weeks!

Final Workout Deadline:

Workout A:  Max Rep Back Squat

-We will allow ALL classes to perform this portion of the workout, throughout the entire week!  NO EXCEPTIONS OR MAKEUPS AFTER Friday, June 10th!

-BONUS POINTS! Yes, we’re going to throw in a bonus to the Max Rep Back Squat for anyone who’s interested.  You’re stronger, healthier, and more capable now.  If you scale up into the next barbell weight, above where you started on your prelim, you will be awarded 15 Bonus Points PLUS the points for the reps you get!  You can still stick at the bar weight that you did the preliminary workout with, but you will not be eligible for the bonus points.  Scale up and be rewarded!

Workout B:  15 Minutes of Murph

-The final day to do your “Murph” portion of the challenge is Saturday, June 11th at “Murph for Miller”!  NO EXCEPTIONS OR MAKEUPS AFTER SATURDAY, June 11th!

-We will have 2 makeup hours prior to “Murph for Miller” this week:

-Tuesday, June 7th @ 9am

-Wednesday, June 8th @ 7pm

-These hours will be the first 15 minutes only, without the excitement and fun of the BIG day on Saturday!  We want anyone who can’t make it on Saturday, to still have the opportunity to get their final workout in!

After Photo Deadline:

-All “After” photos will be taken no later than Tuesday, June 14th.

-You can have your “After” photo taken during any of our classes this week.

STRENGTH/SKILL

Back Squat:

3-3-3+

OR

Look Better, Feel Better, Perform Better Challenge:  Max Rep Back Squat.

CONDITIONING

10-9-8-7-6-5-4-3-2-1 Reps of:

-KB Front Squat 55/35

-Ring Dips or Handstand Pushups

-Pullups

Then finish out with an 800m Run after the last round is complete!

Click here to reserve your spot in any of our classes!

Olympic Weightlifting Class tonight at 6pm!