then… 10 Rounds 200 M Run (start at end of parking lot) 5 Ring Row 5 Russian Swings 5 Double Under (x3 Singles) Rest 1:00 (Jog Back) *Record best round
Good luck to all of our competitors as they take on the Fittest Games 2013 this weekend!
Level Two A. Power Clean x2x10 @ 70-75% Rest :45 B. Front Squats work to a heavy Single in 15:00 C. Front Squat x3 @ 85% of Today EMOM for 3:00 D1. RDL x10x3 Rest :45 D2. Walking Lunges x10/leg x3 Rest :45
Ab Circuit: Coach’s Choice
Level One Skill Headstand to Handstand Holds Wall Walk
Kick up
15:00 AMRAP 200m Run 10 Ring Rows 10 Push Ups 200M Skips
“Every thought you produce, anything you say, any action you do, it bears your signature.” – Thich Nhat Hanh
We hope to see everyone out at the Fittest Games this weekend to cheer on our AWESOME competitors! Good luck to everyone who is competing...Judy, Jeff, Miguel, Shane, Gilbert, Janss, Stacey, Toonie, Gold, Leigh, Dayna, Mikey, Doug, Kristen, Erin and Blake!!!
Last year was the first year we included an online community page into Circle of Awesomeness Challenge, and it was hands down the best addition we’ve ever made. Being active on the COA facebook page seemed to go hand in hand with great results. Which is why we are expanding the online resource and adding more in person group interaction. Below is a rundown of some of the most common ways folks helped each other out during last years challenge.
DON’T DO IT!!
Almost daily someone would post a comment that sounded something like this “I’m really craving/want a (fill in the blank with your biggest vice) right now! Which was followed immediately by 10+ comments of encouragement not to cave. Never underestimate a little daily positive encouragement.
Delicious Recipes
If anyone ever says there is not anything good to eat on “Paleo,” then they haven’t met any of our 2012 COA Challengers. Every week challengers posted recipes, links, and advice on ways to make “healthy eating” not only nourishing for the body, but pleasing to the palate. When changing habits its important to have “wins” or small positive experiences. Making a delicious healthy meal and being able to partake in a variety of those healthy delicious meals are encouraging “wins” that keeps you moving through the daily challenges.
Shared Success
Changing the way you eat, or changing deep seeded habits is intimidating, or at worse, seems completely insurmountable. Seeing others struggle and succeed with the same challenges you’re facing gives you hope. In the end hope is the most powerful weapon we all have, it makes the impossible attainable. So, I’ve included some of the success of last years challengers below. If you participated in last years challenge, I encourage you to scroll back through our Facebook group and see some amazing, inspiring, and even hilarious stuff that happened in 2012!
I cheated a couple times last week, sometimes not on purpose. Day two, week two going strong. Yay! When ever the cravings hit, i shovel veggies in my mouth. It’s getting easier.
I didn’t know what sugar cravings were until I stopped eating it! Found a yummy substitution though. Put some raw almond butter on a plate, top with blue berries and toss it in the microwave for 15 seconds. Perfection!
Seriously, I wish my sweet co-workers would stop handing me candy and cookies! I’ve turned them all down so far. Today we should get extra points for saying no! Happy V-Day Challengers! We. Can. Do. This.
Well, I tried to cheat this morning and have a diet Pepsi. You know what? Tasted like sh#t. I guess that transition is official…
My body keeps getting smaller but I keep lifting heavier and heavier weights? I don’t get it, but I like it 🙂
Man, I feel great. No cravings for sweets at all. The homemade food I’m eating on the Challenge is better than most restaurant meals I’ve eaten
Back comfortably into my size 6 jeans. Yay, 2012 Awesomeness!
Since the challenge started I’ve gained 7 pounds and reduced my body fat measurement 0.1%. I’d call that a win. #strengthprogramworks
Officially lost 15.3 pounds during the challenge! The majority was from the waist region, the rest was from my face when the beard was trimmed.
I lost 10lbs! But that isn’t even the best part, I lost 10.4% body fat!!!!!! I can’t believe it! Thank you to all the coaches and to all of you for the support. I am so grateful for CFA!
Last year was a monumental year for our challenge we had 55 people take the plunge and make the commitment to spend 6 great weeks bettering themselves. Tomorrow I’m going to share with everyone some of the powerful tools challengers used to accelerate their success last year, but today I’d like to share with everyone two great new additions to the challenge in 2013.
Expanded Community Support
A big part of success is surrounding yourself with a strong community of supporters. One of our goals for this year’s Circle of Awesomeness challenge is to amplify that community support. Instead of one interactive group meeting you will get 6 interactive group meetings with your fellow Challengers. These session are designed to not only educate but to be a sounding board of struggles, and successes for the entire group. In addition to support from other athletes we encourage you gather additional support from your spouse by attending our group meetings with you for free. Our online community will also be expanded in the form of more informational articles, motivational stories, coaches feedback, and video progression.
CrossFit Open Prep
We also recognize that a diverse group of folks take on the challenge each year. So we are including a weekly video series of skill progression specifically to help everyone prepare for this year’s CrossFit Open. We will be working on two seperate movements that we’ve seen in every Open.
Double Unders
Kipping Pull-ups
Each Monday we will post our skill progression and Skill WOD for the week. Our hope is that with some dedicated active learning folks will progress past higher level skills that have given them fits in the past. Study’s show that it take 6-8 weeks to acquire a new skill which is right in line with when we start the Open!
The Circle of Awesomeness Challenge is always a great time for us as a staff at CFA, because get a chance to see athletes conquer challenges, and hardships that have eluded them in the past. It’s fantastic to watch so many people focus themselves and dedicate themselves to achieving their goals, and that’s why we are so excited to get this year kicked off!
The specific dates for all of next week tests are now listed on the COA Challenge Event Page, and remember the early bird discount pricing runs through midnight tomorrow (Wednesday 1/16). Tomorrow I’ll share with you some success tips from last year and Friday we will announce all the Fitness Tests! And remember….
