Strength:
Press - 3RM
Work up to your 3 rep max, take as many sets as you'd like, post max

'Press' means NO leg help, only shoulders/arms

WOD:
CrossFit Benchmark: Annie
50-40-30-20-10
DU’s
Anchored Sit-Ups (I may do our standard sit up instead of anchored cuz I don't like them)

Scale 1: 3x Singles

*NOTE: DO NOT BE SCARED BY DOUBLE UNDERS... just scale it to singles

Reminder, here is what the challenge was:

The Challenge:
How much can you improve in 8 weeks!
1) Complete Hero Wod "Wittman" on or around 12/7/11
2) Train for 8 weeks
3) Complete "Wittman" again on or around 2/4/11
4) Calculate % improved
5) Win the adoration of many beautiful people of your desired sex

This is a CrossFit Littleton thing and we thought it would be a great way to really track some progress and compete with Rich and his whole gym (they don't know about it, but we do!).  Link for any other info is here:

WOD
20 min AMRAP
15 Kettlebell swings (24kg or 53lb or 1.5pood) (I will use 45lb cuz that is what I have)
15 Power Cleans (95lb)
15 Box Jumps (24")

Scale this however you want if you feel you need to, this is for anyone to compete in, you just have to make sure you do it the same again in 8 weeks.


Results from first time:
Brian: 5rds, 15 KB swings, 3 Cleans

Scale 3: 45lb KB, 25.5" Box Jump
(we have a 18.75" box and a 6.75" box...obviously)

Joe: 5rds + 15KB swings

I think I did it as Rx'd. 50lb DB because the 55lb was being used, 95lb clean, and ~24" box.

The Challenge:
How much can you improve in 8 weeks!
1) Complete Hero Wod "Wittman" on or around 12/7/11
2) Train for 8 weeks
3) Complete "Wittman" again on or around 2/4/11
4) Calculate % improved
5) Win the adoration of many beautiful people of your desired sex

This is a CrossFit Littleton thing and we thought it would be a great way to really track some progress and compete with Rich and his whole gym (they don't know about it, but we do!).  Link for any other info is here:

WOD
20 min AMRAP
15 Kettlebell swings (24kg or 53lb or 1.5pood) (I will use 45lb cuz that is what I have)
15 Power Cleans (95lb)
15 Box Jumps (24")

Scale this however you want if you feel you need to, this is for anyone to compete in, you just have to make sure you do it the same again in 8 weeks.
_

WOD (thanks Littleton):
“Helen”
Three rounds for time:
Run 400 meters
21 Kettlebell swings (24kg/16kg)(53lb/35lb)
12 Pull-ups

15min cutoff

This is a GREAT benchmark workout.

I think I am sitting this one out because I just got my jumprope and want to play with it so I might just make up a workout

WOD:"The Horrible Hundred"

Complete the following for time:

25 Deadlifts (m - 215# / w - 175#)
25 Squat clean (m - 125# / w - 85#)
25 Thruster (m - 75# / w - 55#)
25 Overhead squat (m - 45# / w - 35#)

You will use one bar for the entire workout, stripping weights for
each movement. The rx'd men's 45# bar will loaded in the following
order to start the workout: 15# plates, then add 25# plates, and then
add 45# plates. The rx'd women's will be 35# bar loaded in the
following order: 10# plates, then add 15# plates, and then add 45#
plates.

Wanted to have a "big" lift kind of day to set up a metcon for Saturday.

Another good benchmark we can start tracking on the Personal Bests page.  Results from last time:
All dated 2/13/11 (ish)
Rich: 13:43 Rx'd
Joe: 15:20 Rx'd
Brian: 15:31 (75lb DBs, 45lb DBs, 30lb DBs, 45lb plate)

This was 4.5 months ago so I want to see PRs (or just from me if you guys aren't caught up)

WOD: 30 Man Makers for time. (M:35#/W:25#)

The Man Maker is done with a dumbbell in each hand. Squat and place the dumbbells on the floor. Kick out to a push-up position. Do a push-up, then a left arm row with the dumbbell. Then do a push-up and a right arm row. Kick back into a squat position and then do a dumbbell squat clean into a thruster. Here is exactly what it should look like:

Video Example

Needed a workout I could do on lunch and that would be reasonable on my knees (not heavy squats).  We did this a little less than 2 months ago, here were the results:

Rich: 9:47
Joe: 14:21 (with an extra push up on half the reps)
Brian: 12:26
Brady: 13:57 (with 30s)

Let's get back into this guys!

Rant of the Day:
Got a link through Mark's Daily Apple to a 7 Biggest Diet Myths Article.  Much to my surprise, the first item is (in summary) about how "low-fat is healthy" is 1980's marketing BS.  Here is a great quote:

"In the 1980s, new dietary recommendations came out imploring everyone to adopt low-fat diets. Only recently has it become clear what a mistake that was. Calling the recommendation an "uncontrolled experiment on a whole population," Dr. Michael Alderman said low-fat diets might have helped spur the national rise in obesity and diabetes."

Fat is NOT bad for you, it is good for you.  I hope that with the Internet and how fast information is proliferated, in comparison the the '80s, that perhaps this truism will make it's way to every household.  The problem is that there are so many companies who have Billions invested in products that are Low-Fat and they will continue to pepper people with messages that they are making great choices by eating low-fat (or frankly just to avoid fat in general).  Even the products that would be viewed as "progress" have just been the same product wrapped in slick marketing (if you shine up a turd, it is still a turd).  What is so concerning is that these companies and their advertising are much more pervasive, persuasive, and prevalent than true research or facts because profits are at stake (alliteration aside,  I am a HUGE capitalism fan so I have no problem with a company producing a product and then trying to make money on it...although I am growing tired of advertising strategies).  In other words, the healthy world (us) know fat is good, we know grains are bad, because we want to know...most people are still convinced of the opposite because that is what they see and have always understood.

What prompted my rant though isn't advertising or that I found yet another source that is telling the truth about fat.  It's that people are unwilling to stare evidence in the face and react almost viscerally when I tell them about my "Caveman diet".  The first reaction I get is usually, "I could never give up (insert carb word here), you must have incredible willpower" (great job making an excuse for yourself before we've even started the conversation).  Next I try to explain simply and without being preachy how we, as humans, were designed to eat certain foods and that grains are not part of the equation.  Another common reaction I get is "your cholesterol must be soo high, that much fat is bad for you".  First, I am here to tell you that is false.  Second, my health markers are all fantastic.  If the person is currently trying to lose weight they usually talk about how they have pretty much given up meat.  Awesome, good choice...because you know who is the picture of health?  A vegetarian..that malnourished look is in right now. 

They refuse to even entertain the idea, so why did you even ask?  Also, I am not even close to an elite athlete, but I would say I look pretty darn healthy, and rarely am I talking to someone about this who looks healthier than I do (again, not because I am that fantastic, but because they are likely out of shape because they are an American human and the statistics say so and we are talking about diet/exercise).  What makes them think doing the same thing (eating according to the BS food pyramid) will produce different results?...there is some joke about the definition of insanity there.  All the while they are talking to someone who is in good shape and good health and is doing something different than them...ya know, gee, maybe that person is onto something.  But nope, they will argue with me and then continue being unhappy with their body and trying misery diets (pretty much all of them, because you have to be miserable to succeed).

I'm not trying to convert anyone, and I hate helping people who aren't willing to help themselves..but when people are generally unhappy with their body, and their diet, and they ask me, I will tell them as much as I know about what i'm doing.  If they had even an iota of an open mind they might be happy and healthier, which is the whole point.

Lets add some times to the personal bests site.  Rich and I did this workout back in November.  My time was 11:47 and Rich was 8:23. 

21-15-9
Thrusters (95lbs)
Pull-ups

Here is your goal time.  http://www.youtube.com/watch?v=xJ27XzR3HJc