Community. Coaching. Caring. Since 2009.
Rest Day “Fran style”:
Can’t wait to get back to it on Monday! For those in the Paleo Challenge, stay disciplined, stay consistent and stay motivated. It will pay off.
Here’s a little “food for thought” for those tempted to cheat with some grains:
For those looking for recipes, check out these Paleo Recipe Sites. Bon Apetit!
Living Paleo: Paleo Diet Recipes
Performance Menu: Performance Recipes
Rowing Clinic Slideshow:
For Time:
2000m Row
Results
Robin and Lucy out of the kindness of their hearts graciously decided to lend their expertise to all of us with some rowing coaching today. My guess is they were also tired of watching everyone butcher their sport!
It was invaluable training that focused on the following:
We are very grateful for their time and passion in wanting to share their knowledge and experience with the rest of our growing CrossFit community. Thank you both!
As Many Rounds As Possible in 18 Minutes:
10 Kettlebell Swings (53#/35#)
10 Knees to Elbows
10 Double Unders
Results
Saturday 10am class will feature Rowing coaching by Lucy and Rob (both former competitive rowers) who will teach all of us how to be more efficient and powerful rowers. Plan to spend time learning on the rower (ergometer) and building your skill with the erg! Come and join them and be ready to learn!
Perform 8 intervals of 20 seconds of work with 10 seconds of rest for each exercise. This will equal a total of 32 intervals (8 pull-ups, 8 push-ups, 8 sit-ups, 8 squats):
Pull-ups
Push-ups
AbMat sit-ups
Squats
Results
Tabata: The longest 20 seconds and the fastest 10 seconds ever.
Blame Dan and Jim, they said we haven’t done this in awhile and they liked Tabata intervals.
Notes:
Don’t forget Saturday’s 10am class will have Rowing coaching by Lucy and Rob! Come learn how to row, row, row your boat from our former competitive rowers!
Alternate the following exercises for time:
10, 9 ,8, 7, 6…down to 1 reps of Power Clean (115#/75#)
200m Run
Results
For Time:
150 Wall Balls (20#14#)
Results
Brutal fun at its best. How are the first 50 wall balls compared to the last 50? Post your thoughts.
Strength focus:
Deadlift 3×3
(After warming up perform 3 sets of 3 reps each progressively increasing each set to find your 3 rep max)
Then complete the following WOD:
5-10-15 reps of each exercise for time:
Deadlift (225#/135#)
Box Jumps (24″/20″)
Results
Who’s in for the Paleo Challenge? Make sure you are signed up and weighed in.
Big day today. Max Effort Day and our Nutrition Chat!
Max Effort Day:
Row 500m Max Effort
Run 400m Max Effort
Pull-ups Max Reps (1 Min.)
Front Squats (95#/65#) Max Reps (1 Min.)
Double-Unders Max Reps (1 Min.)
Push-ups Max Reps (1 Min.)
*Rest 1 Min. between max effort exercises
Then perform:
Max Height Box Jump (Scale up to hit max height)
Results:
View this photo
The max effort WOD served as a measuring stick for many of you who have moved to full push-ups or banded pull-ups or from singles to doubles with the rope. Front squat form and wrist / elbow flexibility as well as rowing is getting better and the box jump challenge was fun to watch as it built teamwork and confidence and explosive power.
Afterwards we hopefully were able to share some useful info about the Paleolithic Diet and how and why it can be beneficial to you in both your training and general health. Nutrition is a loaded topic and there are many theories out there on what is good and what isn’t. (For some good articles and background on many of the topics we talked about check out LivingPaleo.com) We believe in the benefits of the Paleo diet simply because it not only makes sense and worked incredibly well for us, but it has worked for so many others as well. Try it if you like, or look into the Zone. If you are going to try it then jump into our Paleo Challenge which will officially start on Monday with your weigh in, before picture, and buy-in. The worst thing that can happen from trying it is you eat healthier and cut some of the crap.
Either way remember that you truly are what you eat.
10 Tips When Eating Paleo:
21-15-9 reps of the following for time:
Dumbbell Push Jerks (40#/25#)
Pull-ups
Results
You came back! For those who survived the Filthy Fifty and came in today this was a short intense push-pull WOD that worked on upper body strength while forcing push-jerks. Pat, Jeremy and Nan all decided to just get “Filthy” and go for it since they missed the chance yesterday.
Notes:
Nutrition “chat” Saturday at 11am (after the 10am WOD). Bring your logs of what you have been eating. The Saturday workout will be fun and focused on setting some of your own PR’s in several “events”. Call it “Max Effort Day”.
Have rope will climb. Tiffany was up for it. Literally!
