Week 4 Workout + Scoreboard
This workout proved to be the toughest yet, with the odds of even finishing one round being very low. A few people had to sit this one out due to injuries, while everyone else sweated through it and made the most of this grueling workout.
Week 4 Workout
In 12 minutes, complete as many rounds as possible of;
150 x Wall Ball @ 12 lbs
90 x Jump Rope
30 x Assisted Pull Ups
30 x Assisted Dips
Week 4 Scoreboard
Chuck – 1 Round + 33 Jumps – 10 Points
Scott – 1 Round + 24 Jumps – 9 Points
Jon – 1 Round – 8 Points
McKayla – Finished 9 Dips – 7 Points
Susan – Finished 20 Pull Ups – 6 Points
Judy – Finished 5 Pull Ups – 5 Points
Amanda – Finished 13 Jumps – 4 Points
Overall Standings as of Week 4
Jon – 32 Points
Chuck – 29 Points
McKayla – 28 Points
Judith – 26 Points
Scott – 24 Points
Susan – 17 Points
Jason – 16 Points
Amanda & Judy – 14 Points
Luis - 7 Points
Stephanie - 6 Points
With just one workout away from the final scores, anyone could still jump ahead by up to 10 points! Everyone still competing will be finished with the 5th and final workout by the end of this week. Good Luck!
Week 3 Workout + Scoreboard!
Week 3 Workout
In 18 minutes, complete as many rounds as possible of;
15 x Box Jumps
12 x Push Press
9 x Toes to Bar or Knees to Elbows
Week 3 Scoreboard
Amanda – 9 Rounds – 10 Points
Jon – 8 Rounds + 12 Push Press – 9 Points
McKayla – 7 Rounds + 14 Box Jumps – 8 Points
Judith – 7 Rounds + 4 Push Press – 7 Points
Jason – 7 Rounds + 3 Push Press – 6 Points
Scott – 7 Rounds – 5 Points
Chuck – 6 Rounds + 6 Push Press – 4 Points
Judy – 5 Rounds + 3 Box Jumps – 3 Points
Susan – 4 Rounds + 12 Push Press – 2 Points
Stephanie – 3 Rounds + 8 Push Press – 1 Point
This week came along with some different challenges. For some of you, the weight was what slowed you down, while for others, the jumps were the killer on the lungs. Congrats to all of the women, who were pushed hard this week an encouraged to get as close as possible to the 75 lb womens standard! After this week some people may stop appearing on the weekly score board, but will remain on the final leader board by keeping their previously earned points. Remember, the final scores can total up to 50 points and there is still a chance for any one person to earn 20 more points!
Overall Standings as of Week 3
Judith – 26 Points
Jon – 24 Points
McKayla – 21 Points
Chuck – 19 Points
Jason – 16 Points
Scott – 15 Points
Susan – 11 Points
Amanda – 10 Points
Judy - 9 Points
Luis - 7 Points
Stephanie - 6 Points
Week 2 Scoreboard
The second workout of the Solar Fitness Games; the Snatch Workout has now been completed by all participants! As you recall, there were 4 barbells that needed to be worked through. The more barbells you were able to pick up and rep out, the better you did. Jason and Judy tied at 20 reps on the third bar. Jason used a heavier weight than Judy, so the load will be used as a tie breaker and thus Jason scored higher than Judy. The full results are below. Following the Snatch results are the updated overall standings for the Games.
Snatch Scoreboard
Chuck – 23 Reps on Final Bar – 10 Points Awarded
Judith – 10 Reps on Final Bar – 9 Points Awarded
Scott – 7 Reps on Final Bar – 8 Points Awarded
Jon - 2 Reps on Final Bar – 7 Points Awarded
Jason – 20 Reps on Third Bar – 6 Points Awarded
Judy – 20 Reps on Third Bar – 5 Points Awarded
McKayla – 16 Reps on Third Bar – 4 Points Awarded
Susan – 14 Reps on Third Bar – 3 Points Awarded
Stephanie – 13 Reps on Third Bar – 2 Points Awarded
Overall Standings
Judith – 19 Points
Chuck – 15 Points
Jon – 15 Points
McKayla – 13 Points
Jason – 10 Points
Scott – 10 Points
Susan – 9 Points
Luis – 7 Points
Judy – 6 Points
Stephanie – 5 Points
There are 4 more workouts to complete, most of you have already started on the third competition workout and are preparing for the fourth and fifth weeks of the competition. You may have noticed that not all ten athletes who started the competition finished the second workout. As the weeks go on, other people may drop out due to illness / scheduling issues. However anyone can rejoin the competition starting at week 3. If you still want to compete in week 3 and haven't already, you must inform me by Thursday, March 22nd otherwise the scores will close and the week 3 scoreboard will be posted on Friday. There is the opportunity for one individual to earn a maximum of 40 more points! The workouts will continued to get more varied, and if Burpees and Snatches weren't your strong suit, the future workouts will continue to separate those who are functional and efficient from the rest!
Week 1 Scoreboard
The results are in and all competitors have finished the first metabolic conditioning workout of the Solar Fitness Games. Each workout comes with the opportunity to earn up to ten points, with a perfect score at the end of the Open being fifty points. Competitors will be ranked in order and will be given points from 10 to 1. Scores will be posted each week after the final athlete has finished the workout.
Burpee Scoreboard
Judith – 92 Reps – 10 Points
McKayla – 86 Reps – 9 Points
Jon – 79 Reps – 8 Points
Luis – 75 Reps – 7 Points
Susan – 68 Reps – 6 Points
Chuck – 63 Reps – 5 Points
Jason – 61 Reps – 4 Points
Stephanie – 59 Reps – 3 Points
Scott – 51 Reps – 2 Points
Judy – 30 Reps – 1 Point
Keep working on your snatches this week! The last few athletes will be scored between now and Friday. Look for the official scoreboard this weekend!
Competition Workout #2: Snatches
Snatches
The second week of competition starts off with another time limited workout. This time it is a ten minute time limit. The seven minutes of burpees last week seemed to fly by for some, lets hope this week is the same. The workout will essentially consist of 4 rounds of snatches that are broken down as follows;
Round #1 – 30 Snatches with a low weight
Round #2 – 30 Snatches with a moderate weight
Round #3 – 30 Snatches with a high weight
Round #4 – Max amount of Snatches with a maximal weight
The weight each person progresses through will be determined by their current strength levels. The most emphasis will be placed on the most recent max effort push press workout. Power clean weight and overhead squat experience will also be looked at. During round #1 a load will be selected so that only about 10 reps can be performed at a time. Round #2 will use a load that can be done about 5 reps at a time. Round #3 will use a heavy load at which only 3 reps can be done with good form. The final round, because it will use a maximal weight, will be done in sets of 1 to 2 reps.
This loading scheme will be different for every person based on strength an experience! In essence, this means that everyone will do a 'modified' workout this week, but don't worry – its all about reps!
What is a Snatch?
There are some competitors who have progressed to doing dumbbell snatches with 15 to 25 lb dumbbells. In the Base Strength standards I posted a few weeks ago, individuals should be able to do 10 dumbbell snatches for speed. The key here is emphasizing quickness, not weight. In this workout, the weight will be predetermined for you and it is up to you do move as quickly as possible with the given weight.
A barbell snatch is a combination of a dumbbell snatch, deadlift, power clean, overhead squat, push press and push jerk. This workout allows your choice of what type of snatch to use;
A Muscle Snatch involves very little leg movement after the momentum is gained from the floor. This snatch will most likely be used in the lighter weight as it relys mostly on shoulder strength, but allows longer endurance.
A Power Snatch is a type of snatch that after the momentum is gain, and the barbell is moved over head, the athlete will dip slightly and lock his or her arms out under the bar, just like a push jerk. This makes standing up with the weight overhead easier because it recruits the larger muscles of the legs. This will allow you to use heavier weights but demands more from the heart and lungs. This is the type of snatch pictured above.
A Squat Snatch is when you catch the bar in a fully lowered squat position and raise up from an overhead squat. The places most of the work on the legs, rather than the shoulders. This is the most technical type of snatch and requires great mobility and balance as well as pure strength and endurance.
The official video for this event can be found here:
http://www.youtube.com/watch?feature=player_profilepage&v=boRe82OwxU4
Confirmed Competitor Order
Friday
Stephanie, Judith, Susan
Monday
Jason
Tuesday
Judy L.
Wednesday
Chuck, McKayla & Jon
The First Workout of the Solar Fitness Games is . . .
As Many Reps As Possible
in 7 Minutes
of Burpees !
Burpees are extremely metabolicaly demanding. This Metcon may seem short, especially if you participated in the 30 to 40 minute endurance Metcon at today, but don't be fooled. 7 minutes of straight burpees will be 7 minutes of agony.
A full demo and warm-up will be given before the athlete attempts the workout. Due to the time cap on the competition workout this week, most athletes will also complete a max effort or resistance training as they normally would. Depending on the fitness level of the athlete, a second try at the 7 minute workout will be offered at the end of the one hour session.
The standards set by Crossfit for a full burpee is that the chest and hips must touch the floor at the bottom, and both hands much touch the target, which will be set 6 inches above your maximum standing reach. How you get from point A to point B will not be scored or scrutinized.
The video is a full explanation and demonstration of the workout. The two women featured in the video were the second and third place finishers at the 2011 Crossfit Games in California. They both finished the workout with over 100 reps completed!
http://www.youtube.com/watch?v=UU9vmUk8jUg
Click the link below to download a PDF of the official workout description and standards.
Revised Order of Competitors
Thursday
Stephanie & Judy L.
Friday
Judith C., Luis & Susan
Monday
Jason & Luis**
Tuesday
Stephanie**, Susan** & Judy L.**
Wednesday
Stephanie**, Chuck, McKayla & Jon
Good Luck & Go Hard!
One Week Left! Competition Prizes + Info
News
There is just one week left to finish your preparation training for the Solar Fitness Games! It is not too late to register for the Open and anyone can participate.
The prizes for this round of the competition have been announced and are posted below! Each round will have greater and greater prizes!
Take a look at the order of competitors too see your standing
Payments for the registration ($10) and any training packages can now be made using a credit card for your convenience.
Prizes
The top 60% of athletes will move onto the Qualifiers in April. If you finish in the bottom 40% and want to re-enter the competition in April you can re-register for $10. In addition to moving on to the next round the top prizes are as follows;
Gold
Crossfit Training 3-Pack
Magazine Subscription (Dependent on Gender)
Silver
One Copy of Mark Sissions "The Primal Blueprint"
Bronze
Magazine Subscription (Dependent on Gender)
Order of Competitors: Week 1
Wednesday
Stephanie
Chuck
Mary
Jason
McKayla
Jon
Thursday
Judy L.
Friday
Judith C.
Luis
Susan
Monday
Stephanie**
Jason**
Luis**
Tuesday
Susan**
Judy**
**Denotes an opportunity to improve on your final time. Those without an asterisk can speak with me if they would like another try at the workout of the week.
How are the Athletes doing?
The Tabata
Push-Ups: 9 to 12
Push-Ups: 9 to 18
The AMRAP
The Bodyweight MetCon
15 x Squats, Push Ups, Rows
12 x Squats, Push Ups, Rows
Base Fitness Levels
Endurance Standards
Complete a 1 mile run in 9 minutes
Strength Standards
Stamina Standards
Core Standards
Movement Standards
Oxygen Magazine Meal Plan: Week 2
A few days ago I posted a modified one week meal plan from the February issue of Oxygen Magazine (the one with Erin Stern on the cover) that removed all gluten and wheat. If you have already started the meal plan, great! If not, don't worry. This post contains week two. Now you can gather all the items you need and buy in bulk.
The magazine suggests that you repeat weeks one and two again to complete one month. After this month, depending on what your diet was like before, you should have more energy, steadier hunger levels, and be fueling your body to build up some lean muscle! To learn more about who this diet is for and what the average calories and macronutrients of each day are, please read the information found in the week one article.
Day Eight
Breakfast: 3/4 cup Oatmeal + 2 tbsp Raisins + Dash of Cinnamon + 1 cup Whole Milk
Snack: 1 chopped Pear + 1/2 cup Cottage Cheese + 1 tbsp Almonds + Dash of Cinnamon (Mix Well)
Lunch: 2 oz Turkey Breast Lunch Meat + 4 cups Organic Mixed Greens + Any Veggies you wish
Snack: Blend 1 scoop Whey Protein + 1 cup Whole Milk + 1 tbsp Nut Butter + Ice
Dinner: Tomato – Orange Chutney Chicken with Baked Kale Chips (Recipe on page 100 of Oxygen magazine)
*Save half for lunch tomorrow.
Day Nine
Breakfast: 2 Whole Eggs + 2 tbsp Salsa + 1/4 chopped Avocado + 1 cup Juice
Snack: 1 cup Greek Yogurt + 1 oz Walnuts + 1 tsp Honey
Lunch: Leftover Chutney Chicken
Snack: 3 cups Popcorn + 1 tbsp Butter
Dinner: Spinach Meatballs: 1 lb Grass fed Ground Beef (Rolled in 6 Meatballs) + 3 oz Cheddar Cheese + 2 cups Diced Spinach (mixed into meat)
*Save half for lunch tomorrow.
Day Ten
Breakfast: 2 Whole Eggs + 1 cup Whole Milk + 1 Grapefruit
Snack: 4 oz Trail Mix
Lunch: Leftover Meatballs
Snack: 1 Organic Apple + 2 tbsp Nut Butter
Dinner: Tandoori Crock-Pot Chicken (Recipe on page 99 of Oxygen magazine)
*Save half for lunch tomorrow.
Day Eleven
Breakfast: 1 bunch Baby Bok Choi + 3 Whole Eggs + 1 tbsp Butter + 1 cup Juice
Snack: 1 cup Blueberries + 1 cup Greek Yogurt + 1 tbsp Walnuts
Lunch: Leftover Crock-Pot Chicken
Snack: 1 Pear + 1 slice Cheese
Dinner: 12 oz Steamed Wild Caught Haddock + 2 cups Steamed Broccoli + 1 tbsp Olive Oil or Butter + 1 tsp Lemon Juice
*Save half for lunch tomorrow.
Day Twelve
Breakfast: 3/4 cup Oatmeal + 1 oz Raisins + Blend 1 Banana + 1 scoop Whey Protein Powder
Snack: 1 Organic Apple
Lunch: Leftover Haddock
Snack: 1 cup Greek Yogurt or Cottage Cheese + 1 cup Strawberries + 1 tbsp Ground Flaxseed
Dinner: 4 oz Turkey Breast Lunch Meat + 2 cups Mixed Greens + 1 shredded Carrot + 1/2 Avodado + 2 tbsp Any Dressing
Day Thirteen
Breakfast: Blend 1 cup Grapefruit Juice + 1/2 cup Raspberries + 1/2 cup Strawberries + 1 Scoop Vanilla or Fruity Whey Protein Powder
Snack: 1 Chopped Pear + 1 cup Greek Yogurt or Cottage Cheese
Lunch: Romaine Salad + 1 Hard boiled Egg + 1 Cucumber + 1/4 Sliced Red Pepper
Snack: 1 Orange + 1 slice Cheese
Dinner: 10 oz Pan Fried Chicken Breast + 3 cups Sauteed Spinach + Minced Garlic to taste
*Save half for tomorrows lunch.
Day Fourteen
Breakfast: 3/4 cup Oatmeal + 1 oz Trail mix + 1 cup Whole Milk
Snack: 20 Grapes + 1 slice Cheese
Lunch: Leftover Chicken Breast
Snack: Baby Carrots + Celery Sticks
Dinner: 5 oz Salmon + 1 Sweet Potato + 2 tsp Olive Oil or Butter
