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13 Oct
by: Published in Uncategorized

Pre WOD:  25 mins to complete:

5 x 5 Back Squats (all at the same weight)

WOD 1: For time:

400M Run then

10 – 1 reps of:

Wall Balls (20/14)
Deadlifts (135/95)

6 min cap

WOD 2: For time:

400M Run then

1 – 10 reps of:
Wall Balls (20/14)
Deadlifts (135/95)

6 min cap

==

Samantha A. Q & A…

Please note that the following answers are from Sam’s own experience and yours may differ!

Q1)  How did you first get into figure competitions?
A1)   I signed up on a whim – may or may not have had a few cocktails.  I had been following a few women on Instagram who competed and was blown away by the dedication they had to the sport, and honestly, their bodies were amazing—I wanted to see what it took to try to achieve that “look”.

Q2)  What are the biggest physical challenges of competing in figure?
A2)  Competing is both mentally and physically challenging.  I spend hours in the gym, between crossfit and bodybuilding, lifting and doing cardio, all to try and build lean muscle.  I’ve also learned how much nutrition has an impact on my workouts…how far I can push myself based on what my intake is (and when I need to pull back).

Beyond all of that, I learned that with this sport you need to have a good relationship with yourself and your body before you compete. You need to be prepared to be critiqued and judged on your physical attributes. That process can be exhausting.  However, if you have a healthy relationship with yourself the journey can also be completely exhilarating and rewarding.

Q3)  What are the biggest dietary challenges of competing in figure?
A3)  Having a restricted diet can be socially isolating – learning how to manage my diet and maintain a social life has been one of  the hardest part of this entire process.  I’ve held a rather strict paleo diet for nearly 3 years now so I thought I was prepared to take on this dietary challenge…I was wrong.  When preparing for a show not only are the foods you eat become restricted, but I follow a very regimented plan.  I eat the exact same thing for every meal, every day with one exception.  I weigh and measure EVERYTHING I eat and I eat every 2.5-3 hours regardless of where I am (public bus, middle of the gym, or in a meeting).  When I get closer to a show the diet becomes harder and more restrictive as you are trying to dial everything in and get ready for the stage.

Check back Monday for some more Sam,

CG

==

PS…Sam just won a figure contest and became a nationally qualified figure competitor!  Congratulations!

 

 

 

 

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12 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

WOD 1: For time:

600M Row
50 Double Unders or 30 Kick Outs
40 Russian Kettlebell Swings (20/12)
30 Wall Balls (2014/)
20 Hanging Knee Raises
10 Burpees
10 Pull Ups
10 Burpees
20 Hanging Knee Raises
30 Wall Balls (20/14)
40 Russian Kettlebell Swings (20/12)
50 Double Unders or 30 Kick Outs
600M Row

You can only do work every other minute

30 minute time limit

WOD 2: For time:

600M Row
50 Double Unders
50 Russian Kettebell Swings (24/16)
50 Wall Balls (20/14)
50 Toes to Bar
50 Burpees
50 Pull Ups
600M Row

You can only do work every other minute

30 minute time limit

==

Figure competitions…

Not to be confused with body building, figure competitions have an emphasis on muscle definition, not size.  One of our own members (Samantha A.) has participated in already two figure competition and has more in the horizon.  After talking with Sam and seeing the type of dedication required for the desired results, I decided it would be a good idea to talk to her and get a much clearer idea of what it is like to actually follow through in “getting abs” and much more.  If there is someone who knows how to get ripped, it’s this woman, so follow along with our Q & A session happening every Monday and Tuesday for the rest of the Paleo Challenge.

Starting tomorrow,

CG

==

WOD 1: For time:

600M Row
50 Double Unders or 30 Kick Outs
40 Russian Kettlebell Swings (20/12)
30 Wall Balls (2014/)
20 Hanging Knee Raises
10 Burpees
10 Pull Ups
10 Burpees
20 Hanging Knee Raises
30 Wall Balls (20/14)
40 Russian Kettlebell Swings (20/12)
50 Double Unders or 30 Kick Outs
600M Row

You can only do work every other minute

30 minute time limit

WOD 2: For time:

600M Row
50 Double Unders
50 Russian Kettebell Swings (24/16)
50 Wall Balls (20/14)
50 Toes to Bar
50 Burpees
50 Pull Ups
600M Row

You can only do work every other minute

30 minute time limit

==

 

11 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Team WOD 1: 4 rounds of:

400M Run
10 Over the Bar Burpees
10 Toes to Bar

Each partner has to do everything

At the end of the last round:

60 Thrusters (135/85)

Team WOD 2: 4 rounds of:

400M Run
10 Over the Bar Burpees
10 Toes to Bar

Each partner has to do everything

At the end of the last round:

60 Thrusters (135/85)

==

Beat the Streets…

Come on out to Umass Boston today to support our volunteer coaches, competing athletes, and a great organization!  The 3-point Foundation will be putting together a competition with a few of the local gyms to assist underprivileged kids.  After you are done recovering / apple picking, come on by!

Of course I mean recovering from eating clean,

CG

==

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