The benchmark WODs for the Paleo challenge well be as follows:
1. 1/10 WOD: For Time Row 1000m 30 Pull Ups 50 Wall Balls 20"/14" 100 Double Unders
2. 1/14 WOD: For Time "Grace"
3. Today's WOD for time "Fran"
4. 2000m Row
If you are missing any of these WOD's you need to make it up by Thursday this week or we cannot count it towards your improvements.
While we're experimenting with different food choices and different Paleo recipes please keep in mind your goals. Just because it's Paleo does not mean it's a good choice. If you're trying to lose inches keep the Paleo deserts to a minimum.
SUPER BOWL PARTY - We will be having the Super Bowl at the gym on Sunday February 2nd. The game is scheduled for 5:30pm. You can start showing up anytime after 3pm. We will make this a potluck Super Bowl Party. Even though this is in the middle of a Paleo Challenge, Paleo dishes are not required but encouraged. Feel free to bring the drink of your choice. We have a grill so we can also grill any meats that we bring. I'll have a sign up sheet on the microwave. Sign up and let me know if you're coming.
Strength/Skill
Thruster - take 20 minutes to find your 1 rep max
WOD
A: For Time
"Mini Fran"
15-9-6 reps of
Thrusters
Ring Rows
B: For Time
"Fran"
21-15-9 reps of
Thruster 95#/65#
Pull Ups
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| Great front rack position from Adam. |
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