160110 Sunday – “White Wedding”

ABOUT THE “DRY CAVEMAN”

Dry-Caveman D2Dry Caveman is Diablo CrossFit’s annual, voluntary “alcohol abstention competition” – an extension of popular ancestral diets. Every year after Diablo’s annual, post-holiday Party until Valentine’s day, many Diablo members pledge to not consume alcohol. It’s a great way to detox from the holidays, lose the stubborn pounds, and check-in with ourselves.

If anyone “breaks”, he/she must complete a “punishment” workout (see below).

WHY PARTICIPATE?

The list of positive reasons to participate is long, but the most important reason reasons are your health, both short-term and long-term! We do CrossFit so that we can be healthy, yet the evidence is overwhelming that alcohol inhibits health & wellness. You’re very likely going to lose weight, feel better and make gains.

As CrossFitters, our fitness exceeds that of many of our friends, family and peers, so it’s easy to overlook the adverse effects of alcohol consumption. However, many of us probably know family and friends whose lives have been affected by alcohol. The Dry Caveman is a great way to “check in” on yourself.

Most people are very surprised at how difficult it is to not drink: with friends, at sporting events, with family, at parties, or maybe even after work. Warning: you may be surprised by the reaction of your friends and family!

In the end, you’ll learn a lot about yourself, improve your health and gain a sense of accomplishment!

THE RULES!

Start date: Sunday, January 10, 2016 at 2:00AM

End date: Sunday, February 14, 2015 at 12:00PM

At the start date, you may not consume alcoholic beverages until the finish date & time. Participation is VOLUNTARY, however, in the event you elect to withdraw from the competition, you must complete the following workout:

  • WEEK 1 (Jan 10-16):  100 Thrusters & 100 Pull Ups
  • WEEK 2 (Jan 17-23): 80 Thrusters & 80 Pull Ups
  • WEEK 3 (Jan 24-30): 60 Thrusters & 60 Pull Ups
  • WEEK 4 > Finish: 40 Thrusters & 40 Pull Ups

The workout must be completed within 7 days of withdrawal from the Dry Caveman. Weights / Scaling (95/65 & 75/45  – Pull Ups / Banded Pull Ups / Ring Rows)

REGISTRATION

Be sure to put your name on the whiteboard at Pleasant Hill, Alamo or Benicia.  And, we’d love for you to register here!  The Dry Caveman is completely voluntary. We are on the honor system and must self-police. Good Luck!

Context: Practice

Mobility: Shoulder

Skill Practice Warm Up: none

Strength: 7×1 Front Squat – 14 of 15 (Increase weight from Wednesday, 7 sets of 1 rep, “across,” same weight for each set)

Super Set: 7×3 strict ring dip or weighted ring dip, last set 3+ reps of kipping (7 Sets of 3 Reps – same weight across).

Metabolic Conditioning: “White Wedding”

7 minute AMRAP (As many rounds as possible)

Chin-Ups (Performance: 5 Strict, Athletic*: 5 Kipping, Health: 6 with a band)

5 Dumbbell Shoulder Press (Performance: 45lbs, Athletic*: 25lbs, Novice: 15lbs)

15 wall ball (Performance: 20lb/10ft, Athletic*: 14lb/9ft, Health: 10lb/8ft)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 3-5 rounds. Scale Up: 8 chest to bar chin ups, 30lb/20lb wall ball

Log your results online by clicking here.

Compare to: July 22, 2015

Coaching Tips: The “chin-up” is hands supine (palms facing you).  Make sure you still hit full extension/lockout at the bottom.  If you are unsure if you should do strict or kipping, do as many strict as possible each round, then do some kipping once you hit failure. The dumbbell shoulder presses need to be strict (no help from the legs or hips at all).  For wall balls, try and use your legs as much as possible to save your shoulders!

Optional ‘Cash Out’: 100m kettlebell farmer carry, 20 wall ball, 2 rounds

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