Fit To Be Bare Winners!!! Friday March 19th


AND THE WINNERS ARE:
Grand Prize Winners (each receive 1/2 the pot)
Men:  Jez C.
Women:  Katie J.
Second Place (receive 1 month classes free and 1 bottle of OPT VMG)
Men:  Jim K.
Women: Jen W.
Third Place (receive 1 bottle of OPT VMG)
Men: Scott G.
Women: Nancy P.
Honorable Mention
Men: Joe (THUNDER)
Women: Kathleen G.
Photos will be posted next week.  We first need to attain permission from the winners to post the photos.  As a reminder, judging was based primarily on the before and after photos looking for full body comosition change and definition changes.  If there was a tie (and there were a few), then we reverted to the food logs (were they submitted, and if so, what was the quality of nutrition as compared to the academics and guidance provided).  I hope we get permission from the winners to post the photos.  The changes are absolutely phenomenal.  Every participant walked away with a better understanding of how food affects them.  For those participants that stuck with it for 9 weeks, there were clear body composition shifts in the photos.  The FTBB community online was tight and supportive.  I can’t wait for our next FTBB (expect it this Fall).
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CrossFit WOD:

GREATER THAN 4 MONTHS CROSSFIT EXPERIENCE
Starting in Heats of 5, separated by 3 minutes:
With a 3 minute repeat timer set on the clock execute the following for max points:

Event 1: Row – 3 minutes – max calories (1 calorie = 1 point)
3 min rest
Event 2: Deadlift (275#/185#) – 3 minutes – max reps (1 rep =1 point)
3 min rest
Event 3: L-sit – accumulate as many seconds as possible in 3 minutes (1 sec = 1 point)
3 min rest
Event 4: Overhead Squat (95#/65#) – 3 minutes – max reps (1 rep = 1 point)
3 min rest
Event 5: Pushups – one max effort of reps without pausing anywhere during pushups .  Must start pushups immediately at end of previous 3 minute rest period. (1 rep = 1 point)

Deadlift:  full hip extension at top.  No dropping the bar.
L-sit:  Feet do not need to be above hips, just off the ground.  Legs must be straight (knees locked out).  For RX’d, legs cannot be crossed or bent.
OHS: Crease of hips below knee (get below parallel).  Stand up fully at top (hips fully open).  No bend in elbows allowed.
Pushups: chest and hips to the deck simultaneously.

LESS THAN 4 MONTHS CROSSFIT EXPERIENCE:
Same WOD but following changes:
   -1 minute intervals of work with 2 minutes of rest
   -Deadlift is 135/95 lbs
   -OHS is (65/35)


The first heats will consist of the “Less than 4 month” group.  The clock is still set for 3 minutes.  They will stop working after one minute, rest for the remaining 2, then start the next exercise at the next “beep.”

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“Strange evolution when people have come to believe that we are its greatest dillusion.  Be wary we’re just a collection of cells, overrating themselves.  We’re avoiding the truth.”
-Dave Matthews

LIVE STRONG!!!

   

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