SORRY FOR THE SHORT NOTICE. WE HAVE AN EMERGENCY REPAIR WE NEED TO MAKE AT THE GYM.
SORRY FOR THE INCONVENIENCE.
THANKS
Norberto
Thursday, January 31, 2013
Day 18 Paleo Challenge
REST DAY!
Miss a workout? Come make it up or come in and work on some mobility or a skill. Don't overdo to it today and rest up for tomorrow. You can also come in and do one of the benchmark workouts from last week if you're in the challenge.
Tip: Something that makes it hard to stick to a Paleo lifestyle at home is that fact that too much bad stuff is in the kitchen and easily accessible. Just don't buy it anymore. Try to only purchase good real food when you do your shopping. This way when you get your cravings you only have good stuff to munch on.
Miss a workout? Come make it up or come in and work on some mobility or a skill. Don't overdo to it today and rest up for tomorrow. You can also come in and do one of the benchmark workouts from last week if you're in the challenge.
Tip: Something that makes it hard to stick to a Paleo lifestyle at home is that fact that too much bad stuff is in the kitchen and easily accessible. Just don't buy it anymore. Try to only purchase good real food when you do your shopping. This way when you get your cravings you only have good stuff to munch on.
 |
| Although some of these items are questionable you get the picture. |
Wednesday, January 30, 2013
Day 17 Paleo Challenge
Reminder, if you haven't submitted your before picture and are in the challenge, please send it to me or Liliana.
The CrossFit Games open competition registration starts today. You can registers to compete HERE. I think its $20 to register. Anyone can register and even if you don't think you'll make it to Regionals it will be cool to see where you stand against other CrossFitters around the world.
Strength/Skill
Back Squat 5-5-5-3-3-3
WOD
A: 10 Min AMRAP of:
5 Dumbbell Push Press
5 Ring Rows
5 ABMAT Sit Ups
B: 15 Min AMRAP of:
5 Dumbbell Push Press @ 45% of body weight
5 Pull-ups (Strict)
5 Warrior Sit Ups
The CrossFit Games open competition registration starts today. You can registers to compete HERE. I think its $20 to register. Anyone can register and even if you don't think you'll make it to Regionals it will be cool to see where you stand against other CrossFitters around the world.
Strength/Skill
Back Squat 5-5-5-3-3-3
WOD
A: 10 Min AMRAP of:
5 Dumbbell Push Press
5 Ring Rows
5 ABMAT Sit Ups
B: 15 Min AMRAP of:
5 Dumbbell Push Press @ 45% of body weight
5 Pull-ups (Strict)
5 Warrior Sit Ups
 |
| Dodgeball warm up. |
Tuesday, January 29, 2013
Day 16 Paleo Challenge
Is anyone preparing any good Paleo dishes? If so how about you post pictures on the CrossFit 1013 Facebook page for others to see. Post a link to the recipe if possible as well.
Liliana and I like to make this dish every once in a while. It goes much faster when we do it together and share the work load.
Chicken Pesto Pasta
http://paleomg.com/chicken-pesto-pasta/
WOD
A: "Little Kelly"
3 Rounds for Time:
Row 300 meters
15 box jump
15 Wall balls
B: "Kelly" (30 Minute Cap)
5 Rounds for Time of:
Row 500 meters
30 box jumps, 24"/20"
30 Wall ball shots, 20#/14#
Liliana and I like to make this dish every once in a while. It goes much faster when we do it together and share the work load.
Chicken Pesto Pasta
http://paleomg.com/chicken-pesto-pasta/
WOD
A: "Little Kelly"
3 Rounds for Time:
Row 300 meters
15 box jump
15 Wall balls
B: "Kelly" (30 Minute Cap)
5 Rounds for Time of:
Row 500 meters
30 box jumps, 24"/20"
30 Wall ball shots, 20#/14#
 |
| This is very tasty and a great alternative to real pasta. |
Monday, January 28, 2013
Day 15 Paleo Chellenge
So we're half way there. Hopefully you've been on track with your food choices. Hopefully this weekend wasn't as challenging as last. For some of you the magic might be happening already. For some maybe not yet. I know I'm able to resist my temptations a lot more this week than last week. Keep going we're almost there. It will be nice if you actually start to like the way you're beginning to feel and you can continue this past the 30 day challenge.
A few tips for some of you that might be having a hard time with either losing too much weight or not having enough energy. If you have one of those fast metabolisms that burn fat quickly and you feel your losing too much weight, simply increase your carbohydrate intake in the form of vegetables or even fruit. Add a little more protein as well. You can eat more food. For those that are experiencing energy loss and losing too much weight, increase your fat intake. Good fats that is. Fats such as avocados and macadamia nuts or hazelnuts.
Lets get back to work this week and keep on going.
Strength/Skill
Clean 3-3-3-1-1-1
WOD
A: 3 Rounds for Time
10 Overhead Squats (PVC)
100 Singles
B: 3 Rounds for Time
10 Overhead Squats 135#/95#
50 Double Unders
A few tips for some of you that might be having a hard time with either losing too much weight or not having enough energy. If you have one of those fast metabolisms that burn fat quickly and you feel your losing too much weight, simply increase your carbohydrate intake in the form of vegetables or even fruit. Add a little more protein as well. You can eat more food. For those that are experiencing energy loss and losing too much weight, increase your fat intake. Good fats that is. Fats such as avocados and macadamia nuts or hazelnuts.
Lets get back to work this week and keep on going.
Strength/Skill
Clean 3-3-3-1-1-1
WOD
A: 3 Rounds for Time
10 Overhead Squats (PVC)
100 Singles
B: 3 Rounds for Time
10 Overhead Squats 135#/95#
50 Double Unders
 |
| Matt Robinson after the row, burpee WOD. |
Friday, January 25, 2013
Day 12 Paleo Challenge
Happy Friday!!
NOTE:
It's wet outside today so if you can please wear a separate pair of shoes to workout in so you don't get the gym floor wet today. You'll be doing burpees today so I'm sure you don't want to be dropping to a wet ground.
STANDARDS
The weekend is here and its going to be another tough time trying to stay straight on your food. You're heading into the 3rd week. If you've been disciplined the magic should start soon. Remember try to plan your meals for the weekend.
Strength/Skill
Bench Press 3-3-3-1-1-1
WOD
A: 3 Rounds for Time
Row 250m
10 Burpees
B: 4 Rounds for Time
Row 300M
15 Burpees
NOTE:
It's wet outside today so if you can please wear a separate pair of shoes to workout in so you don't get the gym floor wet today. You'll be doing burpees today so I'm sure you don't want to be dropping to a wet ground.
STANDARDS
"Standards help us identify if we're doing a movement correctly. Standards make sure that, when competing, everyone is competing on a level field. Most importantly, and what I think everyone should take away from this, is that standards help us get better. If you short a rep or miss the range of motion, then I argue that you're not getting better? Everyone has a different goal when it comes to CrossFit, but I think I can safely say that self improvement is what
CrossFit is all about. CrossFit is about honing your strengths and working on your weaknesses.
"Why the hell is he bringing this up?" you might ask. "Karen" is one of those workouts where standards are hard to keep track of. There are so many reps, and the target can seem so far away at times. Think about the standards though. If you're not able to get below parallel on your squat, and you can't hit the target consistently, then scale down. Don't worry about the RX. People love doing workouts RX - Its like a badge of honor on our whiteboard. But sometimes striving for the RX during a workout (if you can't do the movement correctly and consistently) can hurt you more than help. Then I argue that you're not getting better." - Veteran CrossFit 1013 member.
CrossFit is all about. CrossFit is about honing your strengths and working on your weaknesses.
"Why the hell is he bringing this up?" you might ask. "Karen" is one of those workouts where standards are hard to keep track of. There are so many reps, and the target can seem so far away at times. Think about the standards though. If you're not able to get below parallel on your squat, and you can't hit the target consistently, then scale down. Don't worry about the RX. People love doing workouts RX - Its like a badge of honor on our whiteboard. But sometimes striving for the RX during a workout (if you can't do the movement correctly and consistently) can hurt you more than help. Then I argue that you're not getting better." - Veteran CrossFit 1013 member.
The weekend is here and its going to be another tough time trying to stay straight on your food. You're heading into the 3rd week. If you've been disciplined the magic should start soon. Remember try to plan your meals for the weekend.
Strength/Skill
Bench Press 3-3-3-1-1-1
WOD
A: 3 Rounds for Time
Row 250m
10 Burpees
B: 4 Rounds for Time
Row 300M
15 Burpees
Thursday, January 24, 2013
Day 11 Paleo Challenge
Rest Day!
Miss a workout? Come make it up or come in and work on some mobility or a skill. Don't overdo to it today and rest up for tomorrow. You can also come in and do one of the benchmark workouts from last week if you're in the challenge.
Paleo Tip: a good thing to snack on is slice up a bell pepper (red, yellow or orange are best), put some olive oil on it and black pepper.
Miss a workout? Come make it up or come in and work on some mobility or a skill. Don't overdo to it today and rest up for tomorrow. You can also come in and do one of the benchmark workouts from last week if you're in the challenge.
Paleo Tip: a good thing to snack on is slice up a bell pepper (red, yellow or orange are best), put some olive oil on it and black pepper.
 |
| "Fran" last week. |
Wednesday, January 23, 2013
Day 10 Paleo Challenge
Almost halfway done with the challenge keep it going. Have any questions just ask. You should be getting close to passing the suck zone of the 30 days.
Here's a breakfast dish that looks pretty good. Haven't tried this one yet:
http://paleomg.com/kitchen-sink-hash/
Strength/Skill
Zercher Squat 3-3-3-1-1-1
WOD
A: 5 Rounds for time:
5 Cleans
5 Ring Rows
B: 9 Rounds for time:
5 Cleans 135#/95#
5 Pull-ups
Here's a breakfast dish that looks pretty good. Haven't tried this one yet:
http://paleomg.com/kitchen-sink-hash/
Strength/Skill
Zercher Squat 3-3-3-1-1-1
WOD
A: 5 Rounds for time:
5 Cleans
5 Ring Rows
B: 9 Rounds for time:
5 Cleans 135#/95#
5 Pull-ups
 |
| Blanca doing "Grace" at 90lbs. |
Tuesday, January 22, 2013
Day 9 Paleo Challenge
Notice we have increased our class cap sizes to 8 now except on Thursdays. That will stay at 6 for now.
This is good Paleo cheat. Not really recommended too many times:
http://paleomg.com/banana-bread-french-toast/
This is a good article from Nancy Venegas on making the Paleo transition:
"Low-carb flu symptoms frequently include headaches, brain fog, constant exhaustion, and a general feeling of being run-down and weak – just like the regular flu. Some people also report intense mood swings, ..."
www.paleodietlifestyle.com/transitioning-to-paleo/
Strength/Skill
Hand Stand Push Ups - work on getting upside down.
WOD
A: "Little Helen"
3 Rounds for time:
Row 250m
21 Kettlebell swings
12 Ring Rows
B: "Helen" (with row)
3 Rounds for time:
Row 500m
21 Kettlebell swings 55#/35#
12 Pull-ups
This is good Paleo cheat. Not really recommended too many times:
http://paleomg.com/banana-bread-french-toast/
This is a good article from Nancy Venegas on making the Paleo transition:
"Low-carb flu symptoms frequently include headaches, brain fog, constant exhaustion, and a general feeling of being run-down and weak – just like the regular flu. Some people also report intense mood swings, ..."
www.paleodietlifestyle.com/transitioning-to-paleo/
Strength/Skill
Hand Stand Push Ups - work on getting upside down.
WOD
A: "Little Helen"
3 Rounds for time:
Row 250m
21 Kettlebell swings
12 Ring Rows
B: "Helen" (with row)
3 Rounds for time:
Row 500m
21 Kettlebell swings 55#/35#
12 Pull-ups
Monday, January 21, 2013
Day 8 Paleo Challenge
If you're in the challenge and have not sent in your picture please do so as soon as you can.
A little gut check today. How was everyone's weekend? Did you find it hard to stick to your diet? Did you try to plan out meals throughout the week? Weekends are the toughest. Once you get past them, the week is easier. Remember this is the second week so you're probably still feeling the bad effects of ridding your body of all that crap.
Good job to those that did the benchmark WOD's last week. Back to normal this week.
Strength/Skill
Power Cleans 3-3-3-1-1-1
WOD
A: For Time
10-8-5 reps of
Plate Thruster
Lateral Plate Hop
B: For Time
20-16-10 reps of
Plate Thruster 45#/25#
Lateral Plate Hop
A little gut check today. How was everyone's weekend? Did you find it hard to stick to your diet? Did you try to plan out meals throughout the week? Weekends are the toughest. Once you get past them, the week is easier. Remember this is the second week so you're probably still feeling the bad effects of ridding your body of all that crap.
Good job to those that did the benchmark WOD's last week. Back to normal this week.
Strength/Skill
Power Cleans 3-3-3-1-1-1
WOD
A: For Time
10-8-5 reps of
Plate Thruster
Lateral Plate Hop
B: For Time
20-16-10 reps of
Plate Thruster 45#/25#
Lateral Plate Hop
 |
| Welcome back to CrossFit Emilio. |
Friday, January 18, 2013
Day 5 Paleo Challenge
Remember
to send in your before picture to nolalde@crossfit1013.com and get your
$10 in if you're participating in the challenge.
So week number 1 is almost done. How are you feeling? Good? Bad? So so? Lethargic? Hungry? Tired? Cranky? All these are possible. How about less bloated? A sense of being thinner? Sleeping better? Any nagging aches going away? Remember the first 2 weeks are the hardest. Your body is getting used to not having all that processed, bad stuff in it. If you find yourself always hungry, take a look at your meals. Are you eating a good amount of protein? Maybe you think you are and are eyeballing it incorrectly. Maybe purchase a food scale and start measuring your protein to make sure you're getting 3-5oz of meat if you're a girl or 4-7oz of meat if you're a guy. Then make sure you're filling the rest of your plate with good nutrient dense vegetables. Make sure you're adding a descent amount of good fats to your meals as well. The fat and protein will make you feel satisfied.
If you're not feeling hungry but just simply craving the breads and processed foods, hang in there, it will pass.Either way don't give up, don't cheat. Trust me the magic will happen later in the challenge.
WOD
Karen
For Time
150 Wall Balls 20#/14#
So week number 1 is almost done. How are you feeling? Good? Bad? So so? Lethargic? Hungry? Tired? Cranky? All these are possible. How about less bloated? A sense of being thinner? Sleeping better? Any nagging aches going away? Remember the first 2 weeks are the hardest. Your body is getting used to not having all that processed, bad stuff in it. If you find yourself always hungry, take a look at your meals. Are you eating a good amount of protein? Maybe you think you are and are eyeballing it incorrectly. Maybe purchase a food scale and start measuring your protein to make sure you're getting 3-5oz of meat if you're a girl or 4-7oz of meat if you're a guy. Then make sure you're filling the rest of your plate with good nutrient dense vegetables. Make sure you're adding a descent amount of good fats to your meals as well. The fat and protein will make you feel satisfied.
If you're not feeling hungry but just simply craving the breads and processed foods, hang in there, it will pass.Either way don't give up, don't cheat. Trust me the magic will happen later in the challenge.
WOD
Karen
For Time
150 Wall Balls 20#/14#
 |
| My first "Karen". That's me on the far right still a few pounds heavier. |
Thursday, January 17, 2013
DAY 4 Paleo Challenge
Remember to send in your before picture to nolalde@crossfit1013.com and get your $10 in if you're participating in the challenge.
This was posted on our Facebook page from member Monty. Some good advise while doing the Paelo Challenge:
Rest Day!
Miss a workout? Come make it up or come in and work on some mobility or a skill. Don't overdo to it today and rest up for tomorrow.
 |
| Here's a little more of how Paleo combined wth CrossFit can help. This is one of my younger brothers. He stayed back and continues to workout at CrossFit Roselle. The picture on the left is obviuosly his before picture right before he started. The two other pictures is him on Paleo and CrossFit. |
Wednesday, January 16, 2013
DAY 3 Paleo Challenge
Remember to send in your before picture to nolalde@crossfit1013.com and get your $10 in if you're participating in the challenge.
This one's a great dinner idea and a great alternative to real Enchiladas. If you don't have a mandolin slicer think about getting one. They're great and help out huge when making some of these Paleo dishes. I got mine on Amazon for $30 or $40 I think.
Sweet Potato Enchiladas (Liliana has played with the sauce a bit and has made it way better)
http://paleomg.com/sweet-potato-enchiladas
WOD
"Fran"
For Time
21-15-9 reps of
Thrusters 95#/65#
Pull Ups
 |
| Liliana and I before CrossFit and Paleo. |
 |
| My second CrossFit workout 07/08/2008, "Angie" 100 pull ups, 100 Push Ups, 100 Sit Ups, 100 Squats for time. I, of course only had to do 50 of each. That's me on the right behind the black box.the lady to my left, on the right, was in her 60's and she did all 100 reps. Zoom in and you'll see I have a rubber band around my waste to assist me in my pushups. The black box was for my jumping pull ups. Very humbling |
Tuesday, January 15, 2013
Tuesday 01/15/2013
DAY 2 Paleo Challenge.
Remember to send in your before picture to nolalde@crossfit1013.com and get your $10 in if you're participating in the challenge.Some of you are already expressing your discomfort with a Paleo diet. One of the most common concerns/complaints I'm hearing is, "I'm so hungry all day.." or "I'm not getting full". Going Paleo doesn't mean calorie restriction. Just because you're eliminating processed foods, grains, legumes and dairy doesn't mean you have to eat less. For most guys you should probably be eating anywhere from 4oz - 7oz of protein per meal. Girls should be anywhere from 3oz-5oz. The rest of your plate should be filled with vegetables. 4 spears of asparagus will not cut it at a meal. Lets not forget about fats too. Throw in half an avocado with your meal as well. The protein and fats should make you satisfied. If not it doesn't hurt to add more protein and vegetables to the meal. Get creative with your meals. Remember the first 2 weeks are going to be rough because your body is getting used to not having all this crap in it.
I've actually made this for breakfast before. Its nice to wake up and have breakfast already made. This is another Crockpot idea:
Easy Crockpot Breakfast Pie
http://paleomg.com/easy-crockpot-breakfast-pie/
WOD
4 Rounds of
500m Row
Rest 2 minutes
Monday, January 14, 2013
Monday 01/14/2013
DAY 1 of the 30 Paleo Challenge.
The Paleo challenge will begin today and end on Friday February 15th. There is a $10 buy in. All money will be paid out to the top 3 people with the best results. To participate you will submit a before picture this week to nolalde@crossfit1013.com. You can have this picture taken anywhere you want by whoever you want. At the end of the challenge you will take an after picture and submit it as well. After more consideration we've decided to judge the winners between Liliana and I only. This means we will be the only ones to see the pictures. This challenge is open to all members and Grouponers. There is a sign up sheet in the office at the gym. If you're interested in participating please write your name down, pay $10 sometime this week and submit your picture by the end of the week.
If you do not wish to participate you are still encouraged to do the 30 day challenge of eliminating all non-real food, grains, legumes and dairy. Just try it for 30 days and introduce the foods you absolutely cannot live with out after the 30 days.
Remember the www.whole9life.com is a great website with a lot of resources on the subject. I am also available to answer any questions or discuss any ideas you might have in person or by email.
We will also be doing benchmark workouts all week. We will not have strength components all week to be able to perform these WOD's at maximum capacity. After the 30 days we will do the same WOD's again to see if your performance has improved.
Good luck to everyone and let the challenge begin.
Here's a good crockpot recipe Liliana has made a few times that's really good.
"Enchilada Chicken Stew"
http://paleomg.com/enchilada-chicken-stew/
WOD
"Grace"
For Time
30 Clean and Jerks 135#/95#
*scale weight accordingly
 |
| Joey takes 1st at the Susan P. Collins Memorial Wrestling Tournament this weekend |
Friday, January 11, 2013
Friday 01/11/2013
Sounds like we have enough people interested in participating in a Paleo challenge. We will have an informal Q&A session tomorrow Saturday 01/12 at 11:30 right after the 10:30am session. This session will be a high level overview of what Paleo is and how it can benefit you no matter what your goals are.
The Paleo challenge will be for 30 days starting on the following Monday 01/14 and end on 02/15. There will be a $10 buy in. All money will be paid out to the top 3 people with the best results. To participate you will submit a before picture at the beginning of the challenge to us. You can have this picture taken anywhere you want by whoever you want. At the end of the challenge you will take an after picture and submit it as well. We will cut off the the heads of all the pictures and put the before and after pictures side by side. We will let the gym vote to see who looks like they had the best results. You can start looking at this website for additional information on the Paleo diet http://whole9life.com/. This challenge is open to all members and Grouponers.
Strength/Skill
Bench Press 5-5-5-3-3-3
WOD
A: 3 Rounds for Time
3 Power Cleans
6 Air Squats
9 Hand Release Push-ups
B: 3 Rounds for Time
3 Power Cleans 155#/105#
6 Air Squats
9 Hand Release Push-ups
The Paleo challenge will be for 30 days starting on the following Monday 01/14 and end on 02/15. There will be a $10 buy in. All money will be paid out to the top 3 people with the best results. To participate you will submit a before picture at the beginning of the challenge to us. You can have this picture taken anywhere you want by whoever you want. At the end of the challenge you will take an after picture and submit it as well. We will cut off the the heads of all the pictures and put the before and after pictures side by side. We will let the gym vote to see who looks like they had the best results. You can start looking at this website for additional information on the Paleo diet http://whole9life.com/. This challenge is open to all members and Grouponers.
Strength/Skill
Bench Press 5-5-5-3-3-3
WOD
A: 3 Rounds for Time
3 Power Cleans
6 Air Squats
9 Hand Release Push-ups
B: 3 Rounds for Time
3 Power Cleans 155#/105#
6 Air Squats
9 Hand Release Push-ups
Thursday, January 10, 2013
Thursday 01/10/2013
Sounds like we have enough people interested in participating in a Paleo challenge. We will have an informal Q&A session this Saturday 01/12 at 11:30 right after the 10:30am session. This session will be a high level overview of what Paleo is and how it can benefit you no matter what your goals are.
The Paleo challenge will be for 30 days starting on the following Monday 01/14 and end on 02/15. There will be a $10 buy in. All money will be paid out to the top 3 people with the best results. To participate you will submit a before picture at the beginning of the challenge to us. You can have this picture taken anywhere you want by whoever you want. At the end of the challenge you will take an after picture and submit it as well. We will cut off the the heads of all the pictures and put the before and after pictures side by side. We will let the gym vote to see who looks like they had the best results. You can start looking at this website for additional information on the Paleo diet http://whole9life.com/. This challenge is open to all members and Grouponers.
REST DAY!!
Miss a workout? Come make it up or come in and work on some mobility or a skill. Don't overdo to it today and rest up for tomorrow.
The Paleo challenge will be for 30 days starting on the following Monday 01/14 and end on 02/15. There will be a $10 buy in. All money will be paid out to the top 3 people with the best results. To participate you will submit a before picture at the beginning of the challenge to us. You can have this picture taken anywhere you want by whoever you want. At the end of the challenge you will take an after picture and submit it as well. We will cut off the the heads of all the pictures and put the before and after pictures side by side. We will let the gym vote to see who looks like they had the best results. You can start looking at this website for additional information on the Paleo diet http://whole9life.com/. This challenge is open to all members and Grouponers.
REST DAY!!
Miss a workout? Come make it up or come in and work on some mobility or a skill. Don't overdo to it today and rest up for tomorrow.
Wednesday, January 9, 2013
Wednesday 01/09/2013
Sounds like we have enough people interested in participating in a Paleo challenge. We will have an informal Q&A session this Saturday 01/12 at 11:30 right after the 10:30am session. This session will be a high level overview of what Paleo is and how it can benefit you no matter what your goals are.
The Paleo challenge will be for 30 days starting on the following Monday 01/14 and end on 02/15. There will be a $10 buy in. All money will be paid out to the top 3 people with the best results. To participate you will submit a before picture at the beginning of the challenge to us. You can have this picture taken anywhere you want by whoever you want. At the end of the challenge you will take an after picture and submit it as well. We will cut off the the heads of all the pictures and put the before and after pictures side by side. We will let the gym vote to see who looks like they had the best results. You can start looking at this website for additional information on the Paleo diet http://whole9life.com/. This challenge is open to all members and Grouponers.
Strength/Skill
Zercher Squat 5-5-5-3-3-3
WOD
A: For Time
12-9-6 Reps of
Deadlift
Hang Power Snatch
Overhead Squat
B: For Time
12-9-6 Reps of
Deadlift 135#/95#
Hang Power Snatch 135#/95#
Overhead Squat 135#/95#
The Paleo challenge will be for 30 days starting on the following Monday 01/14 and end on 02/15. There will be a $10 buy in. All money will be paid out to the top 3 people with the best results. To participate you will submit a before picture at the beginning of the challenge to us. You can have this picture taken anywhere you want by whoever you want. At the end of the challenge you will take an after picture and submit it as well. We will cut off the the heads of all the pictures and put the before and after pictures side by side. We will let the gym vote to see who looks like they had the best results. You can start looking at this website for additional information on the Paleo diet http://whole9life.com/. This challenge is open to all members and Grouponers.
Strength/Skill
Zercher Squat 5-5-5-3-3-3
WOD
A: For Time
12-9-6 Reps of
Deadlift
Hang Power Snatch
Overhead Squat
B: For Time
12-9-6 Reps of
Deadlift 135#/95#
Hang Power Snatch 135#/95#
Overhead Squat 135#/95#
Tuesday, January 8, 2013
Tuesday 01/08/2013
Sounds like we have enough people interested in participating in a Paleo challenge. We will have an informal Q&A session this Saturday 01/12 at 11:30 right after the 10:30am session. This session will be a high level overview of what Paleo is and how it can benefit you no matter what your goals are.
The Paleo challenge will be for 30 days starting on the following Monday 01/14 and end on 02/15. There will be a $10 buy in. All money will be paid out to the top 3 people with the best results. To participate you will submit a before picture at the beginning of the challenge to us. You can have this picture taken anywhere you want by whoever you want. At the end of the challenge you will take an after picture and submit it as well. We will cut off the the heads of all the pictures and put the before and after pictures side by side. We will let the gym vote to see who looks like they had the best results. You can start looking at this website for additional information on the Paleo diet http://whole9life.com/. This challenge is open to all members and Grouponers.
WOD
A: Michael with a row
3 Rounds for time
Row 500m
25 Superman Holds
25 ABMAT Situps
B: Michael with a row
3 Rounds for time
Row 1000m
50 Back Extensions
50 ABMAT Situps
The Paleo challenge will be for 30 days starting on the following Monday 01/14 and end on 02/15. There will be a $10 buy in. All money will be paid out to the top 3 people with the best results. To participate you will submit a before picture at the beginning of the challenge to us. You can have this picture taken anywhere you want by whoever you want. At the end of the challenge you will take an after picture and submit it as well. We will cut off the the heads of all the pictures and put the before and after pictures side by side. We will let the gym vote to see who looks like they had the best results. You can start looking at this website for additional information on the Paleo diet http://whole9life.com/. This challenge is open to all members and Grouponers.
WOD
A: Michael with a row
3 Rounds for time
Row 500m
25 Superman Holds
25 ABMAT Situps
B: Michael with a row
3 Rounds for time
Row 1000m
50 Back Extensions
50 ABMAT Situps
Monday, January 7, 2013
Monday 01/07/2013
Paleo Challenge!
Sounds like we have enough people interested in participating in a Paleo challenge. We will have an informal Q&A session this Saturday 01/12 at 11:30 right after the 10:30am session. This session will be a high level overview of what Paleo is and how it can benefit you no matter what your goals are.
The Paleo challenge will be for 30 days starting on the following Monday 01/14 and end on 02/15. There will be a $10 buy in. All money will be paid out to the top 3 people with the best results. To participate you will submit a before picture at the beginning of the challenge to us. You can have this picture taken anywhere you want by whoever you want. At the end of the challenge you will take an after picture and submit it as well. We will cut off the the heads of all the pictures and put the before and after pictures side by side. We will let the gym vote to see who looks like they had the best results. You can start looking at this website for additional information on the Paleo diet http://whole9life.com/. This challenge is open to all members and Grouponers.
Strength/Skill
Power Clean 3-3-3-1-1-1
WOD
A: For Time:
40 Singles
10 Knee Tucks
36 Singles
9 Knee Tucks
32 Singles
8 Knee Tucks
28 Singles
7 Knee Tucks
24 Singles
6 Knee Tucks
20 Singles
5 Knee Tucks
B: For Time:
20 Double Unders
10 Toes to Bar
18 Double Unders
9 Toes to Bar
16 Double Unders
8 Toes to Bar
14 Double Unders
7 Toes to Bar
12 Double Unders
6 Toes to Bar
10 Double Unders
5 Toes to Bar
8 Double Unders
4 Toes to Bar
6 Double Unders
3 Toes to Bar
4 Double Unders
2 Toes to Bar
2 Double Unders
1 Toes to Bar
Sounds like we have enough people interested in participating in a Paleo challenge. We will have an informal Q&A session this Saturday 01/12 at 11:30 right after the 10:30am session. This session will be a high level overview of what Paleo is and how it can benefit you no matter what your goals are.
The Paleo challenge will be for 30 days starting on the following Monday 01/14 and end on 02/15. There will be a $10 buy in. All money will be paid out to the top 3 people with the best results. To participate you will submit a before picture at the beginning of the challenge to us. You can have this picture taken anywhere you want by whoever you want. At the end of the challenge you will take an after picture and submit it as well. We will cut off the the heads of all the pictures and put the before and after pictures side by side. We will let the gym vote to see who looks like they had the best results. You can start looking at this website for additional information on the Paleo diet http://whole9life.com/. This challenge is open to all members and Grouponers.
Strength/Skill
Power Clean 3-3-3-1-1-1
WOD
A: For Time:
40 Singles
10 Knee Tucks
36 Singles
9 Knee Tucks
32 Singles
8 Knee Tucks
28 Singles
7 Knee Tucks
24 Singles
6 Knee Tucks
20 Singles
5 Knee Tucks
B: For Time:
20 Double Unders
10 Toes to Bar
18 Double Unders
9 Toes to Bar
16 Double Unders
8 Toes to Bar
14 Double Unders
7 Toes to Bar
12 Double Unders
6 Toes to Bar
10 Double Unders
5 Toes to Bar
8 Double Unders
4 Toes to Bar
6 Double Unders
3 Toes to Bar
4 Double Unders
2 Toes to Bar
2 Double Unders
1 Toes to Bar
Friday, January 4, 2013
Friday 01/04/2013
Groupon buyers to start your sessions please click on the "COMING?" tab
to the left and RSVP for an open class. On your first visit bring your
Groupon and arrive 10 minutes before the class starts to get registered,
Thank you.
We are looking into having a Paleo challenge for maybe 30 or 60 days. There will be some sort of cash buy in and the money getting paid out to winners of the challenge. Post to comments what your thoughts are on this? If we get enough interest I will also see about having some kind of Q&A session before we start for people to come and ask questions about the Paleo way of eating and how it can be used to attain your goals. Post to comments.
Strength/Skill
Weighted Pull Ups 3-3-3-1-1-1
WOD
A: 3 Rounds for Time:
12 Dead lifts
9 Hang Power Cleans
6 Push Jerks
B:3 Rounds for Time:
12 Dead lifts 155#/105#
9 Hang Power Cleans 155#/105#
6 Push Jerks 155#/105#
We are looking into having a Paleo challenge for maybe 30 or 60 days. There will be some sort of cash buy in and the money getting paid out to winners of the challenge. Post to comments what your thoughts are on this? If we get enough interest I will also see about having some kind of Q&A session before we start for people to come and ask questions about the Paleo way of eating and how it can be used to attain your goals. Post to comments.
Strength/Skill
Weighted Pull Ups 3-3-3-1-1-1
WOD
A: 3 Rounds for Time:
12 Dead lifts
9 Hang Power Cleans
6 Push Jerks
B:3 Rounds for Time:
12 Dead lifts 155#/105#
9 Hang Power Cleans 155#/105#
6 Push Jerks 155#/105#
Thursday, January 3, 2013
Thursday 01/03/2013
Groupon buyers to start your sessions please click on the "COMING?" tab
to the left and RSVP for an open class. On your first visit bring your
Groupon and arrive 10 minutes before the class starts to get registered,
Thank you.
We are looking into having a Paleo challenge for maybe 30 or 60 days. There will be some sort of cash buy in and the money getting paid out to winners of the challenge. Post to comments what your thoughts are on this? If we get enough interest I will also see about having some kind of Q&A session before we start for people to come and ask questions about the Paleo way of eating and how it can be used to attain your goals. Post to comments.
Adam Schmalz, current member, is looking to participate in the Tough Mudder event on Saturday May 18th or Sunday May 19th. He was thinking of starting a CrossFit 1013 team for the event. If you're interested in participating on the team send me an email at nolalde@crossfit1013.com
Strength/Skill
Back Squat 3-3-3-1-1-1
WOD
A: For Time
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Shoulder Press
Ring Rows
B: For Time
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Hand Stand Push Ups
Pull Ups
We are looking into having a Paleo challenge for maybe 30 or 60 days. There will be some sort of cash buy in and the money getting paid out to winners of the challenge. Post to comments what your thoughts are on this? If we get enough interest I will also see about having some kind of Q&A session before we start for people to come and ask questions about the Paleo way of eating and how it can be used to attain your goals. Post to comments.
Adam Schmalz, current member, is looking to participate in the Tough Mudder event on Saturday May 18th or Sunday May 19th. He was thinking of starting a CrossFit 1013 team for the event. If you're interested in participating on the team send me an email at nolalde@crossfit1013.com
Strength/Skill
Back Squat 3-3-3-1-1-1
WOD
A: For Time
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Shoulder Press
Ring Rows
B: For Time
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Hand Stand Push Ups
Pull Ups
 |
| Member Jose fighting through the dumbbell WOD last week. |
Wednesday, January 2, 2013
Wednesday 01/02/2013
Groupon buyers to start your sessions please click on the "COMING?" tab to the
left and RSVP for an open class. On your first visit bring your Groupon and
arrive 10 minutes before the class starts to get registered, Thank you.
We are looking into having a Paleo challenge for maybe 30 or 60 days. There will be some sort of cash buy in and the money getting paid out to winners of the challenge. Post to comments what your thoughts are on this? If we get enough interest I will also see about having some kind of Q&A session before we start for people to come and ask questions about the Paleo way of eating and how it can be used to attain your goals. Post to comments.
Strength/Skill
Hang Power Clean 3-3-3-1-1-1
WOD
2K meter row for time
We are looking into having a Paleo challenge for maybe 30 or 60 days. There will be some sort of cash buy in and the money getting paid out to winners of the challenge. Post to comments what your thoughts are on this? If we get enough interest I will also see about having some kind of Q&A session before we start for people to come and ask questions about the Paleo way of eating and how it can be used to attain your goals. Post to comments.
Strength/Skill
Hang Power Clean 3-3-3-1-1-1
WOD
2K meter row for time
 |
| Last 2 sessions of 2012 |
Subscribe to:
Posts (Atom)