Are you a happy caveman?

YOU MADE IT!!! The 30 day challenge is over!  Hopefully everyone has seen great changes, not only to their bodies, but also to their energy levels and WOD times.  Don’t think of this as an end to the changes you made to your lifestyle, but a new start. Think of the last 30 days as a long experiment to see which undesirable foods you need, and which ones you can live without (for me, I NEED pasta every once in a while, I can live without bread).  Moderation is the key with those “bad” foods.  Today we’ll be retesting “Jackie”, so come on in and PR!

“Jackie”

Name: Andrew (Andy) Engler

Date of Birth: 7/21/1975

Occupation: Home Builder / Remodeler

CrossFitting Since: April, 2013

First CrossFit Experience (How did you discover CrossFit): I had heard about Crossfit in passing several times over the last few years, but hadn’t really considered it (or any exercise for that matter).  A couple good friends of mine moved to Colorado, joined a CrossFit box and couldn’t say enough good things about it.  They seemed to thrive physically, told me about the team atmosphere and camaraderie, the obvious health benefits (my buddy went from being a BIG guy to being extremely fit in less than a year) and thought that I would enjoy it.  We also had many conversations about nutrition (Paleo in particular), I did lots of research and it just made sense.

How has CrossFit Changed your life (physically, emotionally and spiritually):

Earlier this spring, I was carrying my 3-year upstairs to bed and noticed that I was particularly winded.  I had been carrying (what I thought) were a few extra pounds at the time, but later that night I stepped on the scale and wasn’t very happy with the number that appeared or the way that I looked in the mirror.  My pants were all very tight and my energy level was horrible.  The next morning I e-mailed John and signed up for Foundations.  After the introductory work-out I was hooked.  I don’t really do anything halfway, so I went full-bore Paleo from the start.  My wife began to notice changes in my appearance in the first couple weeks and as I stepped on the scale each morning the weight seemed to melt away.  The first couple weeks I was at the box 4-5 times and since then I’ve been in 5-6 times per week.  I know that I have a long way to go, but CrossFit has helped me feel so much better physically and mentally.  After a 5:30 a.m. WOD, I have incredible energy throughout the day.

Favorite CrossFit WOD: “Eva”.  That was brutal, but after looking back at what we did, it felt really good.  Honestly, whichever WOD we just finished is my favorite.

Favorite Lift: The deadlift has been the one thing that I seem to be able to do relatively well.  John attributes that to me being a builder and how we “just know how to pick up heavy things.” My front rack position was horrible when I started.  It is marginally better now, so I feel some accomplishment when we do front squats and I don’t fall over.

Least Favorite WOD: Most WOD’s terrify me at 8:30 pm the night before.

Favorite CrossFit Moment: 1A would be the first time I got “Toes-to-bar”.  It took me a month, but once I did it I flew off the bar with excitement.  Stupid over exuberance, though, I managed to smack my elbow against the wall on the way down.  Yeah, that still hurts.  1B would be the time I watched a video of my buddy’s wife doing 13.4.  I told him that it inspired me.  His response was, “Great, another guy telling me that my wife looks great on an internet video.”

Why do you CrossFit:  I like the way it makes me feel (and look).  I think it helps me to be more of a well-rounded individual.  My family has a history of Type-2 diabetes and I don’t want any part of that.

Cheat Meal of choice: I’ve been CrossFitting for 10 weeks now and haven’t really had a cheat meal.  When the Whole 30 ends, I’ll probably devour a good-sized portion of Bob Chinn’s garlic rolls, soft-shell crab tempura and crabmeat vermicelli.  I can wash that down with a 6 pack of IPA, half a bottle of good scotch and a nice bottle of red wine.

What do you do on your days off from CFW/CFD: I try to spend as much time with my wife and daughter, although I have been known to be found playing golf.

Advice for someone considering CFW/CFD:  Try to read as much as you can about CrossFit.  When I see the WOD for the next day and there is a movement I’m unfamiliar with, I’ll “Google” it, so at least I have some idea what the heck it should look like.  Make CrossFit a commitment to improving your health. I don’t see how anyone can get results by coming in one or two days a week & take it from someone who has seen results, proper nutrition is key.  Injuries are part of the deal, so get used to the idea that you won’t feel great every day, but your body will heal and in the long run you’ll be better off.

EMOM 15 minutes

3 front squats
3-10 ring dips
RKC plank

“Untitled”
For time:
30 pull ups
50 double unders
50 wall balls 20/14
400m run with ball
25 wall balls
25 double unders
15 pull ups        Compare to:120814

Team Running Cindy

20 Min AMRAP
1 Person Runs 250m
1 Person performs AMRAP:
-5 Pullups
-10 Push ups
-15 Squats
Then Switch

Ideally, the 250m Run and 1 Rd of Cindy take about the same amount of time.

If there is an odd number of people, 1 person can do an AMRAP of 1 Rd of Cindy + 250m Run

CrossFit Games Regional Team Event 6
With a Partner, complete for time:
100 Double-unders (50 Each)
50 Handstand push-ups (While partner holds handstand)
40 Toes-to-bar (while partner hangs from bar)
30 Shoulder to overhead (while partner holds bar in front rack) 160 / 100 lbs
90 foot Walking lunge with bar in front rack (together) 160 / 100 lbs

Patti, Trish, and Melissa during “Bricks for Brit”

Pauly’s wife, Patti, was diagnosed with cancer last week and will be having surgery today.  In her support, we will be doing “Amazing Grace”, a WOD which benefits women Mammograms in Action.  Everyone at CFW & CFD wishes you and your family a successful surgery and a speedy recovery!  To show our support, wear some PINK to class!

Power Clean / Front Levers

“Grace for Patti”
For Time:
30 Clean & Jerks 135/95 (scale to ~65-70% of heaviest clean and jerk today)

Compare to 121020

can i haz a back rub?

Skin the Cats / Single Leg Deadlifts

5 rounds:

3 skin the cats

10 total single-leg deadlifts

“#doesntlooktoobad” 

10 minutes as many rounds as possible:
10 Burpee plate overheads (25# / 15#)

Overhead Squat / Hollow Rock 

“Glycemic Syntax”
21-15-9