"Female Winners of the No Grain Challenge + Release of 14.5 CrossFit Opens Workout"(3.28.2014)
I want to personally thank everyone who participated in the first ever team No-Grain Challenge and congratulate all of you on your amazing effort and incredible results. Many of you experienced reaching new goals and new PRs. Many of you saw results that you liked and kept at it, not because it was a game, but because you started to feel better about yourself, your body and your performance. All of you got a chance to attack this challenge head on with the support of another peer at the gym who hopefully pushed you beyond your comfort zone and helped you fend off some of those hellish cravings. All of you showed up and worked hard day in and day out and it really shows. I couldn’t be more proud!
Here are some of the highlights:
Total female competitors: 39
Total overall weight loss from the females: 79 lbs (Gina G. lost 13 lbs, Aimee L. lost 13.5 lbs, )
Total overall inches on the waist lost for the females: 59 inches
Improvement on dead lifts female: average of 15 lbs more (Melissa R. added 65lbs)
2000 meter row for women- collective time improved overall by 7 minutes and 8 seconds
And now the moment you’ve all been waiting for…. drum roll please…….
The Female Winning Team:
Ashley lost 2 lbs, 2 inches off waist, shaved 27 seconds off row, added 50 lbs on deadlift
Amy lost 5 lbs, 2.5 inches on waist, shaved 48 seconds off row, added 20 lbs on deadlift
I. Dynamic and Mobility Prep Warm-Up
Competition Phase Prep
Butterfly Pull Ups(no more than 5 at a time)
90 Degree Quad Stretch(2 minutes/each leg)
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
row 150 meters
5 face pulls
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Core/Elbow Flexors + Running/Rowing MAP Based
A1. Overhead Med Ball Slam, 18-21 reps x 3 sets, rest 1 minute
Video will be shown on webpage
A2. DB External Rotations @ 30×1, 8-10 reps/each x 3 sets, rest 1 minute.
B AMRAP 18 Minutes of the following:
10 Wall Balls
5 Ring Rows
25 Jump Rope Singles or Run 200 Meters
B. Fitness Phase
Bend Intense(Deadlift or Assistance Work) +Upper Body Pull/Upper Body Push COND. + Posterior Chain
A. Deadlift @ 30×1, @ 80%, 2-3 reps x 3 sets, rest 2 minutes between sets.
B1. Weighted Pronated Pull Ups @ 30×1, 2-3 reps x 4 sets, rest 1 minute.
B2. AMRAP Barbell Push Press @ 115/75, 95/65, 75/45 x 25 seconds x 4 sets, rest 2 minutes between sets.
C1. Back Extensions @ 30×1, 12-15 reps x 3 sets, rest 1 minute.
C2. DB Bent Over Row @ 30×1, 4-6 reps heavy x 3 sets, rest 1 minute.
C. Competition Phase
Opens 14.5 Workout
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