Pay Day!

“CrossFit Total”

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Kristan Clever: Squat 275, Press 118, Deadlift 335. Total 728lbs

If you have never dont the CF Total before, it takes a while!  Get in, get warmed up and get to those squats!  You will have just three real attempts at each lift, not including warm ups, and only the best attempt counts.  If you don’t have any idea where to begin, this will be a baseline.  Even if you make your third attempt and think you can do more, thats all you get!  This is a test of strength and a game of poundages.  If you go too high you might miss!  Go too low and risk not knowing what could have been!  Ohh the anticipation!

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The Before Pic

Guest post from Jefferson Allen, First Place Mens Division in the IWC Challenge:

Wow!!! That hurt… in a good way. First off I just want to say thanks to G and her infinite wisdom for pushing me in the right direction and getting me motivated, not only for the challenge but also for everyday in the gym. Thanks G!!!!

I started my Crossfit and Paleo journey in January of this year so the 8-week challenge was brand new for me- as was just about everything in the program. One thing I really love about Crossfit and something that’s always a huge motivating factor for me is never knowing what to expect when I get to the gym. But having done the workout 8 weeks ago I knew mentally and physically my body could handle it so my focus moving forward was to improve my speed and lose weight.

In my mind, I was taking too many rests in between stations so I knew I had to work on eliminating those. Once I became more focused and cut down on those, my body was more efficient.  On advice from G, I also tried to incorporate elements from the challenge into my everyday workouts.  Having done my initial workout for the challenge, any other WOD that involved dead lifts, I worked towards doing 12 reps unbroken. Same idea with the row; if I warmed up with a row or the WOD had rowing in it, I would just try to improve my 500m split time, hopefully training my body for the challenge. The final and probably biggest factor in my improved time was due to my diet and subsequent weight loss. I actually lost 9 lbs over that 2-month period. Sticking to a strict Paleo diet with tons of protein helped me slim down. Dropping the weight, improved my mindset and things I knew I needed to work on were naturally improving. If I could lift 9 lbs more 2 months ago, mentally I knew this second round of the challenge would be easier and it was a very comforting feeling.

I have to admit, I also thought about the challenge endlessly and planned my social life accordingly, much to the dismay of my fiancée. I’m always trying to improve in all aspects of my workout and my fitness but this was the first time I had something very specific to improve upon and a goal to reach. It paid off!

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The Aftermath!  Congrats again Jefferson!

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