Pre WOD: 20 mins to find heaviest load:
1 Power Clean
3 Shoulder to Overhead
WOD 1: 3 rounds for time of:
5 Ground to Overhead at 75% of your Pre WOD weight
10 Hanging Knee Raises
5 Burpees with Plate (45/25)
WOD 2: 3 rounds for time of:
5 Thrusters (at 75% of your Pre WOD weight)
10 Toes to Bar
5 Burpees with plate (45/25)
Internal Throwdown News…
No workouts are actually being released so you can sit back down. But what I would like are some people to volunteer for the event. If you have been to any of our internal throwdowns, you know that they are a ton of fun. However, events like this don’t happen without people like you. If you care to volunteer, here are the details on what is needed:
Judges (who are familiar with CrossFit standard movements and can count up…harder than it sounds)
Judges (who can keep track of the clock)
Volunteers to collect score sheets and organize paperwork
Volunteers to move and help set up equipment
Volunteers who are up for whatever may be needed
There will be a morning shift (8:15 – 12-30) and an afternoon (12:30 – 3:15) shift. You can volunteer for one or for both, its up to you! But like always, the more the merrier,
Pre WOD: 20 mins to find:
5 x 1 Back Squats (same load for all sets)
WOD: For time:
30 Cal Row
30 Wall Balls (20/14)
30 Push Ups
30 Back Squats (done at 50% of your Pre WOD workout weight)
Q1) What time window would someone need to get in figure/bikini shape?
A1) This is dependent on your starting point (muscle tone and body fat %, for example) and what your goals are. The window can range from as short as 6 weeks to 24 or higher. For my first show, I started with a body fat percentage of 20 and it took me 12 weeks to prepare.
How long before you see the changes you are looking for when preparing for a competition?
It’s about continual improvement. I try to progress with each show but I am new to this sport and have a long way to go. I know that change won’t happen overnight. It’s going to take time, effort and commitment.
If I am interested in competing, where can I find more information?
Bodybuilding.com is a great resource as is NPC News online and Muscular Development. If you want to chat with me directly, feel free to reach out.
Thank you Sam for letting me harass you with this Q&A. If you are looking for more information, feel free to follow Sam on Instagram here,
RIP Former Boston Mayor Thomas Menino
WOD 1: 5 rounds for time of:
12 Kettlebell Swings (24/16)
10 Pull Ups
8 Over the Box Jumps (24/20)
6 Push Ups at the end of the last round perform
100 Double Unders or 30 additional Burpees
21 minute time limit
WOD 2: For time:
60 Kettlebell Swings (24/16)
50 Pull Ups
40 Over the Box Jumps (30/24)
30 Handstand Push Ups
100 Double Unders
21 minute time limit
Sam A. Q & A (that rhymes)…
Q1) What is your favorite cheat food? How often do you have it during training?
A1) My favorite cheat meals are gluten free cupcakes from Georgetown Cupcake, plantain chips, and Sweet Green. I LOVE a good salad (yes, I consider salad a cheat meal when it’s covered in dressing and includes goodies like bacon). Over the course of the last 3 months I’ve only had one cheat meal. The frequency of cheat meals and the flexibility of that cheat are dependent on the shape I’m in and how close I am to a show and my current goals.
Q2) What kind of prior preparation do you do to stay in track?
A2) I meal prep all of my food for the week every Sunday. It normally takes me around 2-3 hours to cook and pack everything away. Generally this helps to make sure I’m on track all week long, eliminates excuses, and makes it easier to grab and go in the morning.
Q3) If I don’t have abs and I want to get some, how strict and precise do I need to be with my diet?
A3) We all have abs, so that’s good news, right?! I personally don’t see my abs until I am nearing the end of my prep when my body fat is lower. I believe genetics plays a role in the structure and composition of your abs, which we have no control over, but the one thing we can control is our diet. For me, that’s key. If my diet isn’t on point my abs hibernate.