Blog Archive

Kris, the Spring 2011 winner of our Make Good Challenge!

Workout of the Day
– Please follow prescription and report scores. We will be using this data going forward to track our athletes’ progress.

Strength Testing
Five or Six sets of:
Close-Grip Bench Press @ 30X1 tempo
(place your middle finger directly in line with the outside of your shoulder – find this position by laying on the bench and extending arms straight up like Frankenstein, press forearms into the bar, now slide them down and put your middle finger where the middle of your forearm was in contact with the barbell)
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

Conditioning Test
For time:
50 Burpees

(Compare results of conditioning to February 1st, 2011 – the strength portion is slightly different (better, of course) in that we have prescribed a narrower grip, but one from which we can create better data since it dictates that the positioning of your hands will be the same every time we test this)

Five rounds for time of:
25 Kettlebell Swings (24/16 kg)
7 Push Presses (135/95 lbs.)
400 Meter Run

Time is EXTREMELY tight today, so please try to be to class on time.  Most classes will only be able to get 3 rounds of the metcon today, though Gina and Steve snuck in 4 rds.

Make Good Challenge Results

Wow!  I was amazed at the improvement in the workouts as well as the body composition changes that our participants in the Make Good Challenge made over the last 8 weeks!  Our winner, Kris H., pulled off the very difficult feat of building muscle AND losing fat!   This was the big difference and what put him over the top.  Lots of competitors were able to lose muscle and fat, or build muscle and gain some fat, but Kris was the ONLY one who gained muscle and lost fat.  Wow!

Let’s look at the scoring breakdown:

Initial Workout

Place Name Score
1 Rob B 305
2 Henry H 253
3 Blake 242
4 Jenna 221
5 Tom W 217
6 Cam 211
7 Kris H 201
8 Rob D 197
9 Gina P 182
10 Travis P 170
11 Ryan N 147

Remember that in this challenge, low points wins, so after our first workout, Rob B was in first place with 1 pt, while Ryan N was in 11th place with 11 points.

Next up was the last workout, 8 weeks later, with competitors placed in order of their point improvement from their first workout.

Name Score final score improvement improvement rank
Rob B 305 307 2 Ryan N 1
Henry H 253 271 18 Rob D 2
Blake 242 274 32 Kris H 3
Jenna 221 242 21 Blake 4
Tom W 217 227 10 Jenna 5
Cam 211 224 13 Henry H 6
Kris H 201 241 40 Gina P 7
Rob D 197 241 44 Travis P 8
Gina P 182 199 17 Cam 9
Travis P 170 184 14 Tom W 10
Ryan N 147 208 61 Rob B 11

You can see the final workout totals, the point improvement (Everyone improved!) and then a re-ranking by points improved.   Ryan N dominated the improvement by adding 61 points to his workout, a stunning 41% increase!

Next came the body composition measurements.  Remember, this was two separate measurements, equally weighted with everything else.  We ranked each participant on fat lost and muscle gained in pounds.  We knew some competitors would gain muscle, some would lose fat, and some (might) attain the holy grail of muscle gained AND fat lost.  How’d it turn out?

Muscle gained (lbs)
Rob B 5.23 1
Kris H 5.11 2
Blake 0.4 3
Cam -1 4
Rob D -1.23 5
Gina -1.27 6
Travis -2.46 7
Ryan N -3.45 8
Tom W -5.3 9
Henry H -6 10
Jenna -6.33 11

Rob B did what he had to do, coming in first in this category.  At the beginning of the challenge, he was so lean he knew he wouldn’t be able to do much as far as leaning out.  So far, Rob has two first places and an 11th place, but the next category will be tough for him to keep his point total low.   Kris racked up 2nd place in muscle gained, and, coupled with his third place in total improvement, he is in good position headed into the last measurement.

Fat lost (lbs)

Kris H -6.09 1
Henry H -5 2
Rob D -4.77 3
Tom W -4.74 4
Gina P -3.69 5
Ryan N -3.55 6
Travis P -3.54 7
Jenna -2.67 8
Cam -1.9 9
Blake 0.57 10
Rob B 1.78 11

Kris H. racked up a surprising win in this category, losing over 6 lbs of straight lard in 8 weeks!  I say surprising only because of his strong showing in gaining muscle as shown above.   As expected, the two leanest competitors at the outset, Rob B. and Blake, added fat as one would expect during a challenge in which their main opportunity for improvement is muscle gained.

When we added up the rankings of each of the four areas of the challenge, it came out as follows:

Final Rank Total Points
Kris H 13
Rob D 18
Henry H 20 Tied for 3rd
Blake 20 Tied for 3rd
Rob B 24
Ryan N 26
Gina P 27
Tom W 28
Jenna 28
Cam 28
Travis 32

Kris H. takes home the grand prize, $255 cash and 3 months of unlimited CrossFit classes!  Rob Dahlgren won second, and Blake and Henry H tied for third place!  Rob won $128 and 2 months free unlimited CrossFit, while Blake and Henry split third prize, $64 and a month of free unlimited classes at Cactus CrossFit.

Even better is the average improvement by each MG Challenge finisher was 13%, and they lost an average of 3 lbs of fat!   Congratulations to all of our competitors and especially to our winners for being consistent in the gym and with their nutrition!  Thanks everyone!

01 Feb 2011

Test Day

Workout of the Day
Strength Testing
Five or Six sets of:
Bench Press @ 20X1 tempo
Rest 3 minutes between sets
Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
For time:50 Burpees
(Compare results to August 30, 2010.)

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