QOD: What did you think of the LIE? Give us your honest feedback.
The Lifestyle Improvement Event is over and the results are in (well, most of them). From what I’ve heard, this is one of the most successful nutrition events we’ve ever run. A lot of inches were shed and I hope that many habits were gained. The challenge may be over, but I urge you to continue using these good habits in your every day life. Perfection is not the goal. Improvement should be.
Tied with 246 points:
Matt Allain
Melissa Hickey
The Liars – 933
Fire Breathing Rubber Duckies – 907
Head Over Meals – 881
The Rack Pack – 868
3 Snatches and a Jerk – 851
Weapons of Ass Reduction – 833
Feeling Full of It – 748*
For a Better Naked Tomorrow – 720
Team CFMF – 705
Rockin’ Mamas – 696*
Ciao Chow – 673*
Team 11 – 538*
Flab U Less – 520*
*indicates one or more missing weeks
“The Spartan”
200m Med Ball Run
10 Pullups
20 Weighted Steps (70/50#) @ 20”
1 Over the Wall (or 5 burpees)
400m Med Ball Run
15 Pullups
15 Weighted Steps
1 Over the Wall
800m Med Ball Run
20 Pullups
10 Weighted Steps
1 Over the Wall
1 mile Run
*40 min cap
Can you cancel my 6am? I have yo go ibto work early and wont make.it out on time! 🙁
boo! That’s too bad, see you next time!
Please cancel my 6 am will not be able to attend. Thanks.
No problem, Greg
Hey sorry me and stef need to cancel our 7am just woke up with a sore throat and headache…
Ok, feel better!
“The Spartan” (modified)
100m Med Ball Run (6#)
10 ring rows
20 Weighted Steps (40#) @ 20”
5 burpees
200m Med Ball Run
15 RR
15 Weighted Steps
5 burpees
400m Med Ball Run
20 RR
10 Weighted Steps
5 burpees
2k row
25:05
Thanks Maria!
Nice job speedy!!!
Awesome job!
This looks like such crossfit fun… I hope there will be video today… Hint hint hint😊
I thought the LIE challenge was really good. The slow and steady approach to better eating and lifestyle seems more achievable than just trying to go 100% strict right off the bat!! All in all it was a great challenge!
Mobility and Wu x 1 15 burpees
Group Wu
Wod ” The Spartan ”
Rx’d 26:15 with a 20# med ball
Great class Maria and great work 6 amer’s
You made me chuckle when you went past me and expressed your LOVE of running this morning! Great work as usual Shane. Your running looks amazing BTW.
Thanks Jackie, I was way out of my comfort zone. I am really trying to get good at running..
WU x 1
The Spartan scaled
Ring rows
50lbs @ 18″ (I should have done 20″)
5 burpees
14lbs medicine ball run
Time: 28:11(dont remember exact time)
Great job everyone!!
Great work as always Elba!!
The Spartan
31:36
14# Med Ball
30# @ 18# Stepups
Ring Rows
Legs were toast on the runs!!!
Nice work everyone, and thanks for the class Maria.
QOD: Loved the format and the gradual introduction of things to work on each week. I have continued to respect each of the goals this week although the challenge is over…and that is called positive change! Thanks Kevin, this is a lot of work for you and I truly appreciate all you do for us. Some of the team names made me laugh…such creative minds. 🙂
Fantastic as always Jackie, your determination is contagious and inspiring!
Anyone climb the wall this morning??
Of course…. ☺️
Yup
Warm up & mob x1 plus 15 burpees
Group mob
” The Spartan”
200m Med ball run
10 pull ups
15 weighted step ups
1 wall climb or 5 burpees
400m Med ball run
15 pull ups
15 weighted step ups
1 wall climb or 5 burpees
800m Med ball run
20 pull ups
10 weighted step ups
1 wall climb or 5 burpees
1 mile run
Scaled to #16 Med ball, 18″ box, #45 Kb
Time 31:25
Thanks Maria, have a great weekend everyone.
Adam, you are on fire! Excellent work on the WOD.
Super job Adam!!
QOD: Loved the format of the LIE. Some weeks were harder than others. The first week took a lot of getting used to as I used to eat a lot of sweets. It helped that both Matt and I were doing it together. We held each other accountable. His thoughts were that it was really hard at times but it made him realize how much garbage we ate. In the end we know that our eating habits have changed for the better and we both feel a lot better. (And I lost about 10 lbs!!)
Thanks Kevin!!
Great job Melissa!! (and Matt!)
Great job guys!!
200m Med Ball Run (8#)
10 Pullups (ring rows)
20 Weighted Step Ups (25# @ 18″)
1 Over the Wall (5 burpees)
400m Med Ball Run (8#)
15 Pullups (ring rows)
15 Weighted Step Ups (25# @ 18″)
1 Over the Wall (5 burpees)
800m Med Ball Run (8#)
20 Pullups (ring rows)
10 Weighted Step Ups (25# @ 18″)
1 Over the Wall (5 burpees)
1 mile Run
Total: 34:19
Total 1 Mile time: 11:19 – 40 second PR!
a 40 second PR on your run at the end of a big wod is a great PR….curious to see what it would have been if you were fresh 🙂 Nice work!
You are making great progress Stacey!
Woah that’s SO fast!! Awesome mile time!
Well, I do have to say that the only other time I ran a mile was after a crazy skipping wod last week… And got a horrible side stitch so walked a lot. But I am still impressed with my improvement 🙂
That’s awesome Stacey!!
I had the pleasure of coaching the morning crew. And did the WOD @ 8:30 thanks Steph!
Time 26:24 Rx
Nice job!!! Wasn’t it fun!!
Haha! Thanks Shane, and you know what? it was kinda fun!!
QOD: I liked the ramp up format. Easier for everyone whether new or getting back on the wagon.
WOD = 29:58
– Med Ball 16#
– Step Ups 60# (held to side)
– Pullups – 10 & 15 unbroken, 8+7+7
Open Gym:
Shoulder Press x10
45-65-85-105-85-65-45#
Mobility – Traps & Quads
Nice work Mario!
Great job today!
Crazy Spartan workout
Did it with 20# ball
70# step ups
And strict pull ups
And fell off that slippery wall once smack dab on the pavement like a real Spartan
Time 36:04 RX
1 mile ” unbroken”. Yay.
Ps. I absolutely hate running
And that was ALOT of running and running with weight. You did fantastic!
Great job Mike! I enjoyed your comments in your post 🙂
My sitter did not show up. Please cancel my 4pm. So so so so disappointed
Booo!!
I loved the LIE challenge. I have gone down from a size 16 to a 12 !!
I loved not only being accountable for myself but for my team members as well.
I learned a lot about myself and I’m happy to continue to eat better than ever :
Wow. Impressive. I always admire large changes. I also lost a significant amount of weight. In the ” 260s” now. Congratulations
Please cancel my 6pm, I had to stay a work longer than I anticipated, no open gym for me 🙁
“The Spartan”
200m Med Ball Run 14# ball
10 Ring rows
20 Weighted Steps (40#) @ 20”
5 burpees
400m Med Ball Run
15 ring rows
15 Weighted Steps
5 burpees
400m x2 med ball run
20 Ring rows
10 Weighted Steps
5 Burpees
4 x 400m run
34:16
Climbed the wall
200m med ball run, 14#
10 ring rows
20 weighted step up on 20′ box with 40#
1 over the wall
400 med ball run
15 ring row
15 weighted step up
1 over the wall
800 med ball run
20 ring row
10 weighted step up
1over the wall
31:44
Now to keep up writing my wods here and get those pull ups! Loved this wod!!
Oh and I forgot to write the 1 mile run at the end!!
WOD Rx:
26:40
Some of my Spartan pains from last weekend came back during this!
Cashout:
400m run
18 ft handstand walk – PR!!
Wux1 15 burpees
Group will
WOD Rx
Time 34:06
Med ball runs and weighted step ups were very slow!
Mobility
WUx1 +15 burpees
Group mobility
” The Spartan”
200m Med ball ru14#
10 pull ups
20 weighted step ups 50#
1 wall climb
400m Med ball run
15 pull ups
15 weighted step ups
1 wall climb
800m Med ball run
20 pull ups
10 weighted step ups
1 wall climb
1 mile run
Time 34:24
Mobility + WUx1 +15 burpees
WOD: The Spartan
200m Med ball run 6#
10 pull ups
20 weighted step ups 15# (started with 25#, had to lower because of my knee)
5 burpees
400m Med ball run
15 pull ups
15 weighted step ups
5 burpees
800m Med ball run
20 pull ups
10 weighted step ups
5 burpees
1 mile run
Time 37:05
Thanks Marcel and Cara for running with me for my last 400m!
QOD: I enjoyed the LIE challenge. I liked that it is a progression and having the teams.
Being accountable to others on the team made me think before I ate.
Any time Joanne 😊
Mob, WU, 15 burpees
Group WU
200m Med Ball Run (14#)
10 ring rows
20 Weighted Step Ups (50# @ 20″)
5 burpees
400m Med Ball Run
15 ring rows
15 Weighted Step Ups
5 burpees
800m Med Ball Run
20 ring rows
10 Weighted Step Ups
5 burpees
1 mile Run
Time – 31:39
CLASS #500 COMPLETED!!!!!
Congrats on your 500th class John!
Keep up all you hard work!
Open Gym
200m Med Ball Run (16#)
10 Pullups (ring rows)
20 Weighted Step Ups (60# @ 20″)
1 Over the Wall
400m Med Ball Run (16#)
15 Pullups (ring rows)
15 Weighted Step Ups (60# @ 20″)
1 Over the Wall
800m Med Ball Run (16#)
20 Pullups (ring rows)
10 Weighted Step Ups (60# @ 20″)
1 Over the Wall
1 mile Run
Total: 35:03
WU x 1 + 15 burpees
The Spartan scaled
20# medicine ball run
Ring rows
Weighted steps – 50lbs @ 20″
Over the wall (1st time)
1 mile run
Time: 26:48
Warmup
Tried the wall. Super fun and empowering
WOD rxd (full wall…no side step)
26:57
Rob…I’ll getcha next time 😜
WOD as Rx’d
26:17
A great 5 pm group tonight!
M+WU
Group mob
200m Med Ball Run 12lb
10 Ring rows
20 Weighted Steps 35lb @ 20”
1 Over the Wall
400m Med Ball Run
15 Ring rows
15 Weighted Steps
1 Over the Wall
800m Med Ball Run
20 Ring rows
10 Weighted Steps
1 Over the Wall
1 mile Run
35:05
Go John gunn. Also funnest WOD yet. I’m on my couch in much pain I’ll heal until Sunday’s WOD
Spartan
Med Ball Runs at 14# – 200m, 400m, 800m
Weighted Step Ups @ 50# on 20″ box – 20, 15, 10
Pull ups – 1 at a time 10, 15, 20
5 burpees
1 mile run at the end
Time = 34:06
Med ball runs…no fun!
QOD: What did you think of the LIE? Give us your honest feedback.
The Lifestyle Improvement Event is over and the results are in (well, most of them). From what I’ve heard, this is one of the most successful nutrition events we’ve ever run. A lot of inches were shed and I hope that many habits were gained. The challenge may be over, but I urge you to continue using these good habits in your every day life. Perfection is not the goal. Improvement should be.
Tied with 246 points:
Matt Allain
Melissa Hickey
The Liars – 933
Fire Breathing Rubber Duckies – 907
Head Over Meals – 881
The Rack Pack – 868
3 Snatches and a Jerk – 851
Weapons of Ass Reduction – 833
Feeling Full of It – 748*
For a Better Naked Tomorrow – 720
Team CFMF – 705
Rockin’ Mamas – 696*
Ciao Chow – 673*
Team 11 – 538*
Flab U Less – 520*
*indicates one or more missing weeks
“The Spartan”
200m Med Ball Run
10 Pullups
20 Weighted Steps (70/50#) @ 20
1 Over the Wall (or 5 burpees)
400m Med Ball Run
15 Pullups
15 Weighted Steps
1 Over the Wall
800m Med Ball Run
20 Pullups
10 Weighted Steps
1 Over the Wall
1 mile Run
*40 min cap
Score: 34:21
opps CFM app posted the entire op