CrossFit KOP

1.06.2011

Updated spreadsheet links for the Primal Challenge:

Primal Challenge Spreadsheet XLS
Primal Challenge Spreadsheet Google Docs

10 comments:

karen largent said...: what's different about these? doesn't seem like anything on first glance (i have the other one saved in google docs already, do i need to switch?)?; January 6, 2011 at 1:08 PM
Cline said...: The difference is how the Weekly Workout is entered/calculated.

Old way: 1 for every day of exercise or rest.

New way: "R" for every Rest day, "W" for every Workout day.

Jason pointed out that in the old spreadsheet, 7 days of rest would give you a point for the week since workout and rest days were not treated any differently in the formula.; January 6, 2011 at 1:37 PM
donkey said...: Just know that there are other excel geeks out there makes me smile. thanks for these, Cline.; January 6, 2011 at 1:57 PM
Cline said...: This comment has been removed by the author.; January 6, 2011 at 3:34 PM
Cline said...: Week 1 (6 days) and Week 5 (4 days) are incomplete weeks.

How will the points be handled for those weeks?

For example, can I count this Monday's "Cindy" workout towards my weekly workout total, even though it was technically before the challenge started?

I hope so. I'm struggling to put on and take off my coat because of that trollop.; January 6, 2011 at 3:34 PM
Christina Carnevale said...: I am hoping that unsweetened applesauce gets the nod of approval (water, apples, and something acid to maintain color). Tried to find without it, but I am sure Trader Joe's has something better, but that's what Bottom Dollar had.

Anyways...

My new snack is 1/2 cup of that with cinnamon and some pecans, crushed up. Microwave it for 25 seconds and it makes me believe i am eating apple pie.

YUM; January 6, 2011 at 7:45 PM
Aimee Lyons said...: I dig it CC - remember to everyone these should be changes for the most part you that you can sustain about 80% of when you are done the challenge.; January 6, 2011 at 8:01 PM
Laura Pappas said...: Yes and traders does have two kinds of applesauce that is just apples, get your next jar there. You could also try poaching fruit, or a baked apple or pear maybe?; January 6, 2011 at 10:10 PM
Christina Carnevale said...: Laura,
I may try that, as I am going to go to Produce Junction tomorrow or Saturday and I'm sure I will have a ridic amount of apples.; January 6, 2011 at 11:12 PM
Jen S. said...: I have an AWESOME applesauce recipe....takes about 10 min and only requires a microwave....let me know if you want it.; January 7, 2011 at 7:17 AM

World Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman

1.06.2011

10 comments:

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