It’s that time of year – the CrossFit Games Open is starting tomorrow. We have several athletes competing in the Open with most of them competing at our gym on Sunday at 10am. Come on down and cheer them on! Good luck to Chad, Damien, Dennis, Matt, Andrew, Mike C. and Stan.

Skill
Handstand Holds/ Handstand Walks

Strength
Front Squat
3×3@ 70% of 1RM

Candice is still going strong even though she is due in a couple of months.

Partner WOD
AMRAP 15
10 Wall Ball 20/14
10 Box Jumps 24/20
10 Push-ups

Only one partner working at a time.

With deadlifts and rope climbs today, tall socks were an important fashion accessory. A shout out to Andy M., MH2, Ryan, and Aaron B who smoked the WOD. Karen also made it up the rope with no feet. It is fun to see you all getting stronger.

Skill
Rope Climbs

Strength
Deadlift
3×3 @ 70% of 1RM

WOD
3 Rounds
600m Run
20 KB Swings 1.5/1p
1 Rope Climb

Congratulations to all of you who finished your Whole30 challenge. Completing 30 days of 100% clean eating is a difficult challenge. It takes planning and dedication. You should all be proud of what you have accomplished. I heard from many of you that you feel better, your performance in the gym is better, and that your friends are noticing changes in your appearance.

I think you are all winners for changing how you think about food and for the experience of knowing how great you feel when you are eating well. Here are our winners for this challenge:

FIRST PLACE MEN – We had a tie! Jack W. and Alex P. came within a point of each other in the food logs. Both men lost weight: Jack lost 8lbs and Alex lost 2lbs. Alex lost 4.5 inches off his waist and Jack lost 3! Way to go gentlemen guys. Alex and Jack will split the $200 prize.

FIRST PLACE WOMEN – Lizzie B. had the highest number of points on her food log at 144. Not only did she lose inches all over her before and after pictures are amazing and her performance in the gym reflects her proper fueling. Lizzie wins a $200 prize.

WHOLE30 SPIRIT AWARD – $70 – Who else but Diane S.? If you were on facebook at all you saw Diane fully embrace the Whole30 lifestyle. She created amazing meals and shared mouthwatering pictures. She asked great questions and cheered on the Whole30 community. Way to go Diane!

WEIGHT LOSS WINNER – $70 -Sandy lost 9 lbs and 6 inches during her Whole30 challenge. Her performance in the gym mirrors her success on Whole30. Great job, Sandy!

DEDICATION TO PERFECTION – $70 – Julia turned in beautiful, detailed logs each week. She was very careful in her scoring and in her label reading. Julia lost 6lbs and plans to continue eating Paleo.

VERY VEGGIE AWARD – $70 – Lori and her tons of veggies! Lori never failed to eat her veggies 10 and 11 cups some days. Nice job, Lori!

FINISHED STRONG – For Jenny and Jeanne who both finished strong, a refund of the $40 entry fee. Awesome job, ladies!

Your prizes will be waiting for you at the gym!

For those of you that finished, please let us know how you feel now. What did you learn? What would you tell someone that has never done Whole30?

Thank you to everyone who brought in a friend for our Free WOD Saturday. There were lots of new faces today. Our next Free WOD Saturday is March 3rd.

This was a great week for hitting some goals at the gym. Heidi did her first rope climb, Lizzie made it up the rope without any feet, and Fish got his muscle-up! Nice work!

Our next OnRamp begins on February 27th. Classes are on Mondays, Tuesdays, and Thursdays at 7pm. We only have a couple of spots left for this session so if you are interested, please email info@bodyandfuel.com to get started.

Today @ CFBF:

WOD
“Cindy”
AMRAP 20
5 Pull-ups
10 Push-ups
15 Squats

We did several 3 Rep Maxes this week. It is important that you record these numbers somewhere. You can purchase a WOD Book at CFBF to assist you with recording your progress and to help give you an idea where you should be on your lifts or bring in your own notebook. Whatever method you choose is fine – just know that number… it is important!

Skill
Pull-ups

Strength
Deadlift 3RM

WOD
10 minute cap
500 meter Row
Deadlift, 10 reps (185/115)
Max set of pull-ups
Deadlift, 10 reps
Max set of pull-ups
Deadlift, 10 reps
Max set of pull-ups
500 meter Row

Skill
KB Swings

Partner WOD
AMRAP 20
25 Sit-ups
21 Push Press 85/55
400m Run
One person working at a time – while one is working, the other is resting. Both must complete sit-ups before moving on to Push Press. Both must complete Push Press before heading out for the run together. Sit-ups do not start until both partners are back.

The CrossFit Games Open starts next Wednesday. Check out this video to get inspired!  If you have yet to register, sign up here.

Today @ CFBF:
Strength
Ground to Overhead 1RM

WOD
AMRAP 3
GTO @ 60% of 1RM

then

AMRAP 3

10 Push-ups
10 Sit-ups
10 Squats

Today is Valentine’s Day and what a great time to remind you that you can share your love of CrossFit with the ones you love!  This Saturday morning we have Free WODs at 7:30 and 8:30.  Bring your friends, family, and neighbors to sweat along with you.  Please sign-up for class online and non-CFBF members select “Free WOD” as payment.

Congratulations to all of our Nutrition Challenge participants! Winners will be announced in the Sunday blog. Make sure you get your food logs turned in as well as your measurements and “after” photos if you took them.

Skill
Rope Climbs

Strength
Back Squat 3RM

WOD
15 min. cap
15 Deadlifts – Bodyweight
2 Rope Climbs
12 Burpees
12 Deadlifts
2 Rope Climbs
12 Burpees
9 Deadlifts
2 Rope Climbs
12 Burpees

For the past month several of our athletes have been participating in a Whole30 Nutrition Challenge.  We’ve heard that sometimes it is difficult to explain this new way of eating to friends, family, and co-workers. Below our partners at Whole9 give a nice blurb on how to handle those questions about your “diet”:

We eat real food – meat, fish, eggs, vegetables, fruit, healthy oils, nuts and seeds. We choose foods that were raised, fed and grown naturally, and foods that are nutrient-dense, with lots of naturally occurring vitamins and minerals.

This is not a “diet” – we eat as much as we need to maintain strength, energy, activity levels and a healthy body weight. We aim for well-balanced nutrition, so we eat animals and a significant amount of plants.

Eating like this has helped us to look, feel, live and perform our best, and reduces our risk for a variety of lifestyle-related diseases and conditions.

(Read the entire article, Nutrition in 60 seconds, on the Whole9 blog page.)

We look forward to hearing about how all of our Nutrition Challenge athletes are feeling after 30 days of clean eating.  Remember, food should make you healthy, not sick.

Today at CFBF:

Skill
Handstands and Handstand Push-ups

Strength
Shoulder Press 3RM

WOD
AMRAP 10
21 KB Swings 1.5/1p
12 Pull-ups
400m Run

Today we had a potluck to wish Mike well on his new adventure in sunny California.  Although Mike is leaving the state, he is not leaving all of his CFBF peeps behind!  Mike is still available for nutrition and lifestyle coaching as well as endurance training programming.  (Read the testimonials on our web page from all of his happy and fit clients!)  Mike is passionate about helping others achieve their goals and his knowledge travels over state lines.    You can reach Mike at mike@bodyandfuel.com.   Mike, thank you for all that you have done for the gym and all of the people that you have helped. You will be missed.