So where are they now?

Well it's been 3 weeks since Maxey and Vadim got there dunk on. (By the way, I believe Marnel has scheduled the fat testing truck to come out in August. More on that later.) And, since that time things have gone pretty silent. Just a refresher on what this is all about; 2 friends making a bet that doing CrossFit 5 times a week and following a responsible diet would yield one of them to lose more fat than the other. So, now, 21 days later, where are they? Here is the rundown:

Vadim (following paleo)
weight loss = .5 lbs (however)
Back squat increased 40 lbs
OHS increased 70 lbs (for a set of 3)
Aerobic capacity increased

Maxey (doing the clean)
weight loss = 8 lbs
decrease in stomach size
increase in leg size

Read more about their efforts (serves as a really good guide) at their blog (here).

CF regional WOD 6

20 calorie
30 burpees to a 6" plate
40 ground to overhead (44/26)
50 toes to bars
100 m walking o.h. lunges (45/25)
200 m sprint

If you can do this...

Then you can do the team wod. Seriously, today's wod was sick. I don't think that there was anyone that looked at it and thought, "uh, not that bad." But, when 14 minutes passed and the wod was still going, most dreaded the last several minutes. However, they all finished. If you can push yourself for fitness, you can push yourself for bragging rights. With that said, we'll see you at 11 AM on this Saturday for some team wod practice, and definitely on the 16 at 10 am for the real competition.

WOD

21-18-15-12-9-6-3
muscle cleans (95/65)
300m run after each round

What's all of the talk about

It's about this week's team workout on Saturday. This is not mandatory, but it's a basic prep for the team competitions on the 16th. Some of the other boxes that will be there are LG, Moxie, Silicon Valley, and Lifeworx. They are all committing 2-4 teams and we can't be out done. Shoot me an email lance@crossfitsj.com if you have any questions, otherwise we'll see you Saturday.

WOD
8 x 2 cleans

3rds
200m row
10 burpees
10 oh lunges (44/26)

What did I miss

I can't believe with the heat and the holiday that so many of you turned out in the last two days. It is a lot better than some of us. If you want to see what you missed (both WODs and how people did) please check out beyond the whiteboard. On another note, there are only 11 days left until the Grand Re-opening. We need to get teams together. We are hoping for at least 1 rx'd team (2 guys, 2 girls). We will be holding a pre-comp wod this Saturday at 11 am. Come with a team or pick one up there. Lastly, start hydrated.

WOD
AMRAP 12 minutes
10 Front Squats (135/95)
5 power jerks (135/95)
200 M run

Happy 4th

Happy 4th everyone. Please look at the pic for the WOD.

Reminder

Just a reminder that if you want to work off your BBQ before your BBQ, you'll have one shot. Join us at 9am on Monday morning for a good, old fashioned CFSJ holiday WOD.

WOD

3min Max Calorie Row
Rest 2 mins
10 min AMRAP
30 double unders
20 weighted sit ups (20/16)
30 walking lunges
Rest 2 mins
3 min max 50m shuttle runs

July 4th schedule

Sorry for the late post on this, but the 4th of July schedule is one class, 9 am. Come and down and work out with me (taking pictures of you suffering). Nothing like a CFSJ holiday WOD.

WOD
AMRAP 8 mins
12 kb snatches (53/36)
12 goblet squats (53/36)
50 m suitcase walk (72/53)