Monday 08.06.12

Kelli on the podium for her 3rd place finish at Saturday's Festivus Games!

Paleo Week 1 Results 

1. Stacey E – 39 

2. Cindy S – 34 

3. Doug D – 33 

3. Jan F – 33 

4. Dan F – 28 

5. Tracy H. – 15 

Folks are achieving their point totals in different ways – either through strictly adhering to the concepts of Paleo, or through committing to some Paleo rules, submitting recipes, and getting all their ZZZZZZs at night. Either way, we’re impressed and we hope you take Week 2 day by day, seeking to make as many whole food choices as you can. Last, here is your must-make recipe for the week - Paleo Hummus (find tahini on the bottom shelf next to the regular peanut butter at Hy-Vee). Pair it with homemade sweet potato chips (or the plain flavor store-bought ones from the brand Food Should Taste Good, found on the bottom shelf in the organic chip section at Hy-Vee), plaintain chips, fresh sliced sweet peppers, or baby carrots.

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Reminder:

WCFM Ladies Nite

Friday, August 10 at 6:30 PM 

Join me for a WOD, then cap your night off with a tasty beverage at The Pearl.

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Festivus Games Recap 

This past Saturday, August 4, Coach Sarah with Warriors Sara and Kelli drove up to Quad City CrossFit (QCCF) in Davenport to compete in the Festivus Games – a competition specifically for new and semi-experienced CrossFitters (i.e., non-Elite). These were the first Festivus Games ever, and CrossFit gyms across the nation hosted this same event. We not only competed with CrossFitters around the region, we also competed virtually with other CrossFitters around the nation. We checked in rather early, but that gave us a chance to chat with the owners of QCCF, meet some of the judges, and do some recon on our surroundings. QCCF’s new space (they moved last September 2011) is an awesome warehouse with 4 garage bay doors, high ceilings, and plenty of open space for spectators and competitors. I indeed had a little gym envy. There was no A/C running for this event, but plenty of fans moving the air around.

Competition started for the women with the intermediate division on the rowers while the males maxed out on deadlift. I loved and hated having heavy barbells clanging to the ground as a distraction as I muscled my way through 2000 m. Kelli, Sara, and I all practiced our rowing on Monday before the competition, just to see about how long it would take to finish. All of us finished below our practice times with Kelli finishing 2nd in her heat and Sara taking 1st in her heat!

Working out our nervous jitters during the row helped each of us feet pretty good going into the max deadlift portion of the competition. I tell ya, each of us MUST have felt pretty good because all of us hit new PRs. Kelli and Sara WOWED with 250# and 245# maxes!! These two ladies now have the heaviest max deadlift of all the women at WCFM. Fantastic.

With the row and the deadlift out of the way, all that was left was the 10 minute chipper WOD. Again, we all practiced this WOD on Monday: 10 burpees, 20 pullups (jumping pullups for novice), 30 situps, 40 KB swings (35# intermediate/26# novice), 50 air squats (below parallel), 100 doubleunders (200 singles for novice). The first heat started after a brief lunch break, and just before the thunderstorms rolled in. The midday air was hot and humid. I was up first and I definitely hit a wall, not making it through one complete round before the 10 minute time cap. Just 27 doubleunders short of 1 complete round, I was gasping for air. Fortunately, Kelli and Sara ROCKED their heats with each of them starting up a 2nd round of the WOD as thunderstorms poured down outside. They each rocked so well that Sara finished in the Top 10, and Kelli took home the bronze, earning a cash prize of $25.

I am so proud of Warriors Sara and Kelli, who represented WCFM so well. They maintained awesome attitudes during the whole event and all of us had a great time. QCCF was an awesome host - the event moved so smoothly because of their organizational skills and volunteers. I encourage every one of our athletes to participate in the next event that rolls around because there is no better way to gauge how far you've really come than to put your hard-earned skills to the test. I'll be posting more pictures, and even some video soon, so stay tuned.

WOD

1 RM OHS

Then

1 OHS (115/75) every 20 sec from the ground for 10 reps

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1 minute

Max Deadlift (225/155)

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"G.I. Jane"

100 burpee pullups