Remember to put your name on the board for the performance/weightloss challenge. We will be starting the competition on Tuesday!
WOD
As many rounds in 20 minutes of:
- 5 Hand Stand Pushups (scale as needed)
- 10 Push Press (89# Men /67# Women)
- 15 Box Jump (24# / 18# )
The girls do deadlifts.
I just found a great list of crossfit body weight WODs perfect for those who want to do crossfit while traveling or out of town. check it out!
http://www.board.crossfit.com/showthread.php?t=21576
A list of Girl and Hero workouts is here, a lot of them are bodyweight:
http://www.crossfit.com/cf-info/faq.html#WOD0
travelling….
5 HSPU (1/2 range of motion)
10 PP #25 free weights in each hand
10 double unders
9 rounds and 10 PP
btw thanks Ben for that sweet link, i will def keep that in my bookmarks
For entrants whose personal goals do not involve weight loss, how will the competition be scored? One could improve performance and secondarily to that improvement actually gain weight. Also, one could also make decision regarding diet and nutrition that will aid in losing weight quickly but detract from perfomance and fitness levels. That said, can this be simply a performance improvement competition understanding that directionality is weight change (either way) should be a result of improved fitness and not a primary goal? Another option would be body composition improvement as opposed to just merely weight loss.
Thoughts?
Ian,
The contest will have 2 winners, one for performance and one for weight loss. Everyone who enters goes into both pools.
Scoring will be done through a % performance gain and % weight loss. We know people are on different levels and it would be really hard for an experienced CrossFitter to win performance because they probably won’t see the % improvements that a newer CrossFitter will experience. I’m sure people could game the weight loss side of it, but harming performance isn’t a goal of ours and I hope people would realize that when they enter the competition.
Of course it’s not perfect, but for most people, I think it works. It’s always optional.
HSPU w/ knees on box, 67# PP: 11 rounds
9 rounds
HSPU on knees
67# PP
10 rounds
HSPU w/ toes on box
37# PP
18″ box
9 rounds? 10? + HSPU + 3PP
HSPU w/ toes (3) then knees (rest) on box
67#/24″
7 rounds plus 5 HSPU plus 10 PP plus 10 box jumps
18″ box
HSPU with knees on box
25#/20# PP
This was the first workout I really felt like quitting in the middle of.
11 rounds, #47, small box
12 rounds + HSPU + 8PP
HSPU’s not all full range of motion
11 rounds + 5 HSPU + 5 PP (RX’ed)
14 rounds
HSPUs from knees on box, 20# PP, 18″ box
Yay box jumps!
Good job! Next time we will go heavier for you 🙂
9 rounds + 5 HSPUs (off box), 10 PP
18# box, 20lbs
8 rounds rx
8 rounds
Paige, don’t forget to record the weight and how the workout was scaled. Thanks!
5 rounds + 5 PU, 10 PP, and 5 box jumps. knee hspu, 45#, 24″ box
11 rounds + 5 HSPU + 10 push press (45#/35#)
(HSPU knees on box)
5 rds.
Rx’d except HSPU were cdone with 2 Ab-Mats.
Not my best.
+ 3 HSPU
8 rounds + pp + 7 box jumps. (Or it may have been 9 rounds + the rest. I keep losing track.) 35#pp and HSPU on knees. 18″ box.
12 rounds, 45 lb bar, 24 inch box
8rds, HSPUs w/knees on box, 45#PP