A):20 AD @90% (row :25 if AD is N/A)
B)Split Jerk 2reps (1-Clean + 2-Jerks)
C)Box Jump 10 reps 24/20
B)Squat Cleans Rest 1:30
C) 5 AMRAP
3rd set of “B"
15- KB Swings 70/53
No KB class this week. Mobility is 9am (sunday) – Open Gym 10am-12pm
INT C2D-straight leg raises/ bar dips/ kipping
BEG- EEHH-situp/ bench dips/ DBSP
BEG - scaled + RR
No classes today – Open Gym 8am-12pm
As usual picking just one or two winners was difficult this time around but here you go.
Originally we had said that there were three divisions – BEG, INT, RX
BEG was based on who made the biggest life change, INT was based on who made the biggest physical change, and RX was all based on performance.
The two ladies below kind of combine the BEG and INT groups making tremendous physical and as well as behavioral changes to their lives.
So I’ve been at Craic for fourteen months and this is my 3rd No Bread Challenge. NBC6 has been the most challenging and rewarding for me. Looking at the day one picture I was really shocked that I really didn’t look like I was committed. I realized that I needed to tweak and readjust what I was doing and stop BS’ing myself into believing that I was working as hard as I could. Being part of such a supportive community really helped me create a plan that would help me succeed. Though Jarrod knows that I am nuts his skillful coaching helped me overcome some of my insecurities of lifting weights, I couldn’t even clean 95lbs in September and I was nowhere near a body weight back squat. His coaching helped me realize that one of the things that held me back was the fear of failing I was scared to death of not completing that clean or back squat, I realize now that failing is what is truly helping me conquer the things that I am not completely comfortable with.
In the past 50 days I went all in. I had several firsts I participated in the Lurong Challenge with some awesome Craicheads, competed in my first competition with Denise and Chanel, RX Grace, body weight back squat, exceeded my weight in a front squat, visited Crossfit Harlem and lost over 12 inches of body.
This morning competing in Craic’s “in house competition” was AMAZING; a 20 pound Clean and Jerk PR – WHAAAAAAAAT . I honestly could not have asked for a better end to NB6. Thank you Craic Coaches for once again out doing yourselves and encouraging me to outdo what I think I am capable of physically.
I really wanted to stretch myself and try to live a little outside of my comfort zone and in these 50 days I did just that; not just physically but personally and professionally as well. It feels so good and I am looking forward to day 51 and beyond.
Kelly has been a force to be reckoned with since she first set foot in CRAIC. No can deny her progress has been amazing. Kelly has quickly become a pillar in our community and uses every opportunity she can to help those around her. Several times during the most recent challenge we saw her in the gym having mini Nutrition talks with other challengers sharing the tips she found most helpful.
To see the transformation in Kelly not only in the past 50 days but since she first joined back in March is very inspiring.
The picture below is one she shared with me from last October when she started following No Bread just from reading the website!
In her first email she sent me she wrote “Well, after visiting your website everyday for a year and doing random drive-bys certified creep style, it’s time to make this happen: I’d like to schedule an initial consultation“
We trust that this is just the beginning for Kelly.
Watch this space.
There is no 7:30pm class today
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10 min AMRAP
10 cal AD
3 MU / 5 pullup / 10 ring rows
Row 10 cal
5 DB snatch R
5 DB snatch L
Wednesday night there will be no 7:30pm class.
Thursday – no classes – Open Gym – 8am-12pm
Thank you to everyone who both competed and supported Saturday’s event. It was an awesome day.
1- Sara C.
2- Susie D.
3- Kelly D.
1- Dan D.
2- Big Russ
3- Johnny D.
Final Standings were posted in the No Bread Group.
LOTS of video and Photo to come soon.
The Winner’s of the No Bread Challenge will be announced on Thursday.
B. 3 rounds
10 DB walking lunges heavy
rest 2 min
C. 7min AMRAP
8 kb swings
30 Double Unders
No Bread Day 50 - The real challenge begins today
No classes today because of the competition. Come from from 9am till whenever people decide to leave
No KB class on Sunday – Mobility at 9am – Open Gym 10am-12pm
No Bread Day 49- Act like you expect to get into the end zone. Christopher Morley
There are no classes Saturday on account of the competition which will run from 9am – Noon (approx). We will be partying after so feel free to come by and celebrate the end of the challenge with us.
Heat assignments will be posted in No Bread. If you are not a member of the group click the click and request to join.
On Sunday KB class is canceled. Mobility will be at 9am and open gym from 10am-12pm
For those not competing
A. Pullup strength work
B. 3 Rounds for time
No Bread Day 48 - “It is better to be hated for what you are than to be loved for what you are not.”
? André Gide, Autumn Leaves
No Bread Day 47 -The only true wisdom is in knowing you know nothing. Socrates
Well the day is fast approaching that we will be leaving CRAIC. I am so so so sad. It has been such a wonderful experience for me. I have accomplished things I never thought were possible (I thought I was going to be running forever like Forrest Gump) and I am so proud of where I am. I am so thankful for what CRAIC has given me. I could go on about all the things like the strength I never thought I would have ( I actually have some abs after 4 babies!), I can do kipping pull-ups, I can do double unders!!! I can lift heavier weights, I have improved my diet, I have gotten Steve healthier, I have met the greatest people and I am just happy when I am at the gym. I will miss a lot of things about my hometown andCRAIC is one of them. I am sure you hear it all the time but I truly am grateful to all of you (Sara, John, Jarrod, Pete,and Ben) for getting me to this place in my life where I never thought I would be. I just hope that I can find a place that sort of comes close to CRAIC in NC. You have changed my life forever and I will never forget that.
All my best!
No Bread Day 46 – You can’t start the next chapter if you keep re-reading the last one.
For those participating in the No Bread Challenge – You must email me your pics before Sunday 24th to be eligible to win.
Registration for the competition closes tomorrow.
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