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

"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.

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

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

Friday 11/16/2012

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.

There will be no Thursday classes next week on Thanksgiving. Also there will be limited Friday sessions the day after Thanksgiving. 

Strength/Skill

Bench Press (close grip) 5-5-5-3-3-3

WOD

A: 3 Rounds for Time:

1 Snatch

105 Singles

B: 7 Rounds for Time:

1 Snatch (as heavy as you can manage)

35 Double Unders

Monday 10/29/2012

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.


Strength/Skill
Bench Press 3-3-3-1-1-1


WOD 

A: For Time:
40 Singles
10 Box Jumps
10 Swings
10 Knee Tucks
10 Push-up
10 Dumbbell Snatches 5/side from the floor
10 Burpees
10 Wall Ball

B:For Time:
20 Double Unders
20 Box Jumps 24"/20"
20 KB Swings (55/35)
20 Toes-to-Bars
20 Ring Push-up
20 Dumbbell Snatches 10/side from the floor (60/35)
20 Burpees
20 Wall Ball 20#/14#

Member Liliana Rivera front squatting 175lbs.

Monday 10/22/2012

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

Noon classes are now available Monday - Friday 

 

Reminder to let me know if you'd like a sweatshirt. I will be placing an order this week.

We will only be a 9am session and not a 10:30am session this Saturday October 27th. We have been invited to do a "Fight Gone Bad" workout at CrossFit Roselle in Roselle. We are all welcomed. The "Fight Gone Bad" workout takes 17 minutes to complete. CrossFit Roselle will have heats going on every half hour. We will be going and would like it if you can come out with us to represent CrossFit 1013. 

If you decide to come all CrossFit Roselle asks is that we bring some kind of Paleo dish or desert.  Please come to us with any questions about "Fight Gone Bad" and the event on this day.

 

Strength/Skill

Bench Press 5-5-5-3-3-3

 

 

WOD A or B Trainer will determine

 

A: 12 Minute AMRAP

10 Dumbbell Power Snatches (5 on each side)

10 Box Jumps 

 

B: 12 Minute AMRAP

10 Dumbbell Power Snatches (60#/35, 5 on each side)

10 Box Jumps 24"/20"

 

 

 "Annie"

Wednesday 10/10/2012

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

REMINDER 10/13/2012. We will be having our grand opening this Saturday 10/13 from 10am - whenever. There will be a WOD for those who would like to participate. There will also be food and music. Bring friends and family. There is no 9am WOD.

Strength Skill:

Hang Power Clean 3-3-3-1-1-1


WOD A or B Trainer will determine

A: Lynne 3 Rounds
Bench Press Max Reps
Ring Rows/Bench Press Max Reps

B: Lynne 3 Rounds
Body Weight Bench Press, Max Reps
Pull Ups, Max Reps