- Newbie Orientation to Nutrition the Firebreather WayIf you are new to Firebreather Fitness, it is quite likely that you are also new to nutrition. From Zone to Primal .... from glucagon to triglycerides ... and from chocolate milk to deadlifts, it can all be quite overwhelming--at first. Be patient. Soak it all up like a sponge. And hang it there, because it will all make sense soon enough. […]
Archive for July 22nd, 2010
Friday July 23, 2010
Strength Focus
- Make up any of the strength wods from this week
“Annie”
50 – 40 – 30 – 20 – 10
- Double Unders
- Sit Ups
ATTENTION: if you are competing in the Challenge on Saturday, TAKE TODAY AS A REST DAY!!
Firebreather Challange
Registration is at 8:00am
We will be having both Rx and Non Rx mens and woman classes
$20 Fee ~ bring cash we do not have a CC machine
�
9:00am ~ Competitors meeting with Head judge for 1st Event
9:15am ~ First Event
Noon ~ Competitors meeting with Head judge for 2nd Event
12:15 ~ Second Event
2:00 ~ Open Class for anyone who wants to workout. The WOD will be the WV Chipper
3:00 ~ Competiors meeting with Head judge for 3rd Event
3:20 ~ Third Event
There will be a cookout after the 3rd Event. Bring you own Adult Beverages.
There will be awards for the top 3 male and top 3 female Rx classes
�
�
Event #1�
“FRAN Wears a Vest”
21-15-9
95#m/65#w
12 minute cap with a 2 minute penalty for not finishing
�
Thrusters ~ Full Squat breaking the 90 degree thigh/calf angle with the knees and elbows locking out at the same time with the head coming through the window of the arms where the judge can see the competitors ears from the side.
�
Pull Ups ~ The participants chin must go over the bar, not parallel to the bar but literally over the bar. So if the participant goes down once over the bar he/she would smack their chin. Elbows fully locked out at the bottom of the Pull Up. You can use weights, box or jump to reach the bar.
�
Men will be wearing a 20lb vest and the ladies will be wearing a 10lb vest.
�
Event #2
“Firebreather”
For Time
155#m/95#w
12 minute cap with a 2 minute penalty for not finishing
�
Floor to Overhead ~ 20 Reps ~ 155# ~ Men, 95# ~ Ladies. Basically, from floor to overhead anyway you want. The competitor must have control of the weight and must have both the knees and elbows locked out with the head through the window of the arms where the judge can see the competitors ears from the side.
�
After the 5th, 10th, 15th and 20th Rep the competitor must do 5 Burpees over the barbell. So the competitors chest must touch the floor and then jump over the barbell while clapping overhead. The clap must be overhead with the head going through the window of the arms where the judge can see the competitors ears from the side. The competitor can lay flat on the floor as long as the chest hits the floor. The competitor does not have to jump back to starting side to start the second Burpee.
�
Event #3
“WV Chipper”
For Time
25 minute cap 2minute penalty for not finishing (I will do this one Friday morning and might change the cap time)
�
466m Hill Sprint
20 Top Rail Med Ball 20m/14w ~ Full Squat breaking the 90 degree angle of the calf and thigh. The med ball must hit the top bar of the pull up station.
20 Box Jump 24 men/ 20 womens ~ Full foot must land on box with full hip extension
20 Snatches 95m/60w ~ Squat Snatches
20 Push Ups ~ Full Plank, chest to ground, both hands must come off ground, full elbow extension. Just like the finals of the CF games
20 Deadlifts m265#/w165#
66 Double Unders ~ We have jump ropes but feel free to bring your own
�
The competitor with the lowest combined time of each event will be the winner.
