#cfignis

[x-opher]

2 PRs and a funeral.

I guess you can call busting the coach’s personal slosh pipe she’s had for years a PR too… but one I don’t ever wanna break.

305 lb front squat tonight… that makes for a 55 lb PR from January. Also tried my legs at yoke carries for the first time… 490 lb for 30 ft repeats. Before class, coach told me I should be at 600 lbs… apparently I’ve got some work to do.

I’m on this new “diet trend”, as my wife would say. It’s from the blog of fourhourworkweek.com. It basically has 4 simple rules: - don’t drink calories (I pretty much only drink water and black coffee with the occasional sweet tea… so this isn’t that hard) - no carbs that are, or can be, white… he goes on to say unless it’s within 1.5 hours of an intense resistence based workout, but I’m just using this portion as an excuse for an almond milk protein shake. - eat the same few meals over again - mostly proteins, veggies and legumes (to keep caloric intake high enough for sufficient energy levels) - take 1 day off a week to eat whatever - anything is fair game. The science behind this has to do with caloric spiking to keep the thyroid from becoming under productive due to low carb intake.

I like this, because I basically did paleo like this (with cheat meals) and once saw significant loses. The only problem I found was decreasing energy levels when combining with intense (CrossFit) workouts. I’ve been on this for a week and after feeling as good today as I did after the WOD from yesterday, plus hitting the PRs, I’d say I’m a fan of this.

My scale is jacked up, and I’ve yet to take measurements/pics… but I will this weekend, and hopefully find a decent scale.

Hope ya’lls Friday is treating you right. Happy weekend.

[x-opher]

Brutal but fun wod today. Due to number of people in class, it ended up being teams of 5, so that helped. My portion included 70 dead lifts, 30 wall balls, 20 KB swings (Big Bertha 70 pounder) and an 800 m run. Some how our team ended up with extra of everything and still came out on top finishing in 16:16. We had a good team - perfect balance of power, speed, agility and endurance for this wod. Like I said, a lot of (hard, painful, miserable, sweaty) fun. Now to make a feast of eggs and random meats I can find in the fridge.

[x-opher]

therealdubtastic came to our box this past weekend to deliver some pain games. Karen + Grace. 13:56. And actually, I loved it. I don't know if it was a cosmic alignment or if this is just my thing, but it was great. Also helped that I had Jason to pace/push me the whole way. Not that it matters, but friendly competition can be just the nudge to push harder now and rest later. I think we dropped the bar on the last rep about the same time... but, he programmed the wod. Also, he knocked some serious minutes off his previous time. I don't know I would even do it again... it was still hard as hell.

[cfignis-events-blog]

1st Annual Ugly Christmas Sweater WOD and After Party

Saturday, 12/21/2013 - 7:00pm - The Box

Time to raid your Granny's closet, go on a thrift store run, or bust out your knitting kit! #CFIgnis would like to invite you to get into the holiday spirit with us andddd bust out a WOD while we're at it.

Rules:

Rule #1: Wear a Christmas sweater to the box...the fugliest one you can find.

Rule #2: Wear your sweater for the entire WOD. If you remove it, a steep penalty will be applied...to everyone. ;)

Rule #3: Be prepared to vote!! WORST sweater wins a prize!!!

Happy sweater hunting! Post WOD shenanigans:

BYOB and an appetizer (Paleo preferred, but not a must)

No party would be complete without a "Dirty Santa" gift exchange...$15 limit! You can gift as couples or singles.

Email links to any preferred Spotify playlists to Kelli. Otherwise...NO complaints allowed about the music! ;)

2014 Whole 30 Challenge - Starts Wednesday, 1/1/2014!

If you are ready to change your relationship with food forever then this challenge is for YOU!! This is a 30 day commitment to eating only whole foods. Are you ready?!?!

Step #1: Order your copy of "It Starts with Food" and read it prior to 12/31. This book will change your life, I guarantee it!!!

Step #2: Get your measurements & body fat percentage taken prior to 12/31

Step #3: Start planning for January because the Male & Female with the highest percentage of fat loss will WIN a FREE 1 month membership!!! How's that for motivation?!?

We will continue to post tips, tricks and other helpful hints on here as well as our Pinterest page...so stay tuned!!

Events in the Making

Date: TBA - Informational/educational session on sustainable farming by Jennings Hollow Farm. 

Date: TBA - "Work Day Crop WOD" at Jennings Hollow Farm.

Past Events:

1st Annual HalloWOD and After Party - 10/26/2013

Chamber of Commerce Ribbon Cutting Ceremony (Grand Opening) - 10/29/2013

God's Food Pantry Thanksgiving Food Drive (throughout November 2013) and Coach's WOD Challenge - 11/29/2013

[x-opher]

Hero WOD: Whitten. 45 minute time cap - which I was so friggin glad to see.

My initial plan of attack was to start at RX then scale after a round or two. After two rounds, I figured what's the point? Still same amount of work, just splitting it up more. So I stuck with it, trolling along.

RX'd 3 rounds plus 22 KBS and 11 Box Jumps.

Effing tough. Near the end, I was wishing for unconsiousness or time cap... thankfully time cap came first. For this to count as RX tho, we had to get at least 4 rounds... didn't get it. The runs actually did me in. I've got to get these feet issues resolved. Then again, doing max 3 rep strict press, max box jumps till failure and multiple max pushups till failure with 2000m of running mixed in yesterday didn't help at all, I'm sure.

But I'm getting better... at least I hope. Now if that scale number will start dropping and clothes start fitting better I'll feel like it's all worth it.