Workout of the Day:
“Play Good Challenge”
Part One – Find your 1-RM Clean in 15 minutes or less
(power or full – get as much as you can from ground to racked, standing position);
and then,
Part Two – Complete the following for max reps:
Two minutes of Wall Ball Shots (20/12 lbs.)
60 seconds of Rest
Two minutes of Kettlebell Swings (24/16 kg)
60 seconds of Rest
Two minutes of Box Jumps (24″/18″)
60 seconds of Rest
Two minutes of Rowing (for calories)
The Play Good Challenge Rules
Written by C.J. Martin
Today we kick off the first annual Invictus Look Good, Feel Good, Play Good Challenge. Even if you’re not in the challenge, this workout is a great opportunity to test your level of fitness, and then retest it again in eight weeks.
This workout has two major scoring components: a technical lift that requires power, speed and strength; and eight minutes of conditioning that will test your ability to continually perform simple movements despite your lungs’ prayers for a break.
After your warm-up, you will be given exactly 15 minutes to work up to the heaviest clean you can achieve. You are welcome to power clean if you are more comfortable doing so – all that matters is that you move as much weight as possible from the ground to the racked, full standing position. You will record only your heaviest successful lift.
Then you will move to the conditioning stations. You will complete as many reps as possible in two minutes at each of the four stations, resting only 60 seconds between each. All participants will be given a scorecard and a partner to help count their reps. Your partner will tally your repetitions when you finish, and will add this number to the amount of your heaviest clean for your final score. (E.g., Athlete A works up to a 225 lb. clean, performs 52 wall ball shots, 65 kettlebell swings, 41 box jumps and 38 calories on the rower for a final score of 421 points.) Participants in the Challenge will be ranked based on their final score, and will take their rank (not their score in the workout) into the final two scoring components for the challenge. Your goal, and path to winning the challenge, is to have a few points as possible (the lowest average rank) after all three scoring events.
Play hard, play good!
What were the times we were supposed to attend if we are considering entering the contest?
Bring it! I am so ready!!!!
Uh…CP….I already won. So you might as well just drop out now.
(for real: great job this morning!)
Play Good Challenge
CJ: I have a correction on the clean. I miscounted 175 when it should actually be 165. Could you please make that change to my score? Thanks.
Back home. Had two nice climbing sessions this weekend. AND I continue to get better in my shoulder!!
Failed 3 times on 80kg. Selfhatred fueled me to do 70kgx10 with reset btw reps.(bigPR)
rest 3 mins then:
2 min amrap 20kg thrusters: 56
1 min rest
2 min amrap DB Swing25kg: 51
1 min rest
2 min amrap BoxJump60cm: 46
1 min rest
2 min amrap DU: 37
no med ball, Kb or rower at this gym……
General question regarding caffeine…I note that the dietary guidelines CJ passed around today include a negative prescription for coffee due the insulin response it provokes. How does that square with its reputation as a lipolysis enhancer? Admittedly I only recall reading abstracts from peer reviewed literature on this latter point, but is it the case that caffeine’s insulin response is so bad, to the point of outweighing its fat burning properties?
Courtland, I haven’t recently researched this, but I do recall reading the fat burning effect of caffeine to be on the low side. You could make the argument that by making you feel more alert (or giving you the will to live, in my case) you’d be more likely to be active thereby burning more fat and calories, but just as a chemical in and of itself it’s not too effective for fat loss.
For the insulin response, just check some stuff on pub med or read this somewhat lengthy article from John Berardi’s site: http://www.precisionnutrition.com/coffee-and-hormones
According to the article, chronic caffeine doesn’t so much promote insulin as it may contribute to insulin resistance. Similar but different effects with the same hormone.
Thanks for the post. Lots of great information. Look forward to more in the future.