REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

Paleo Challenge 2014
We will be having our first Paleo challenge of 2014. Challenge starts next Monday 01/13. This one will be a little more serious. It will run for 47 days, 01/13 - 02/28. 

For this challenge you will have the choice of competing in 1 of 2 groups. One group will be measured on how many inches they lose and performance improvements on certain workouts TBD. The second group will just be measured on performance improvements of the benchmark WODS. 
The entry fee will be $10. 1st place for each group wins their respective pots. 2nd place for each group will get a t-shirt. 

If you would like to participate let me know so I can put you down on the list and get your measurements. For the first group, Males will get measured around the waist and chest. Females will be measured around the waist and hips. 

Winner for the first group will be based on total percentages of inches lost and performance improvements (if performance gets worse, percentage can be in negative).
Winner for the second group will be based on percentage of performance improvement. You must get measured before the end of the week.

I have some documents available that explain why grains, legumes and dairy can be problematic. They also have a list of good foods to eat for protein, carbs and fats. Please come to me with any questions on what and how you should eat based on your goals.

 

 

Paleo Challenge 2014 We will be having our first Paleo challenge of 2014. Challenge starts next Monday 01/13. This one will be a little more serious. It will run for 47 days, 01/13 - 02/28. 
For this challenge you will have the choice of competing in 1 of 2 groups. One group will be measured on how many inches they lose and performance improvements on certain workouts TBD. The second group will just be measured on performance improvements of the benchmark WODS.  The entry fee will be $10. 1st place for each group wins their respective pots. 2nd place for each group will get a t-shirt. 
If you would like to participate let me know so I can put you down on the list and get your measurements. For the first group, Males will get measured around the waist and chest. Females will be measured around the waist and hips. 
Winner for the first group will be based on total percentages of inches lost and performance improvements (if performance gets worse, percentage can be in negative). Winner for the second group will be based on percentage of performance improvement. You must get measured before the end of the week.
I have some documents available that explain why grains, legumes and dairy can be problematic. They also have a list of good foods to eat for protein, carbs and fats. Please come to me with any questions on what and how you should eat based on your goals.


Strength/Skill
Push Press
5-5-5-3-3-3

WOD
A: Every 1 min for 10 minutes do: 
5 Thrusters
5 ABMAT Situps

B: Every 1 min for 15 minutes do: 
5 Squat Clean Thrusters 115#/75# 

Paleo Challenge 2014 We will be having our first Paleo challenge of 2014. Challenge starts next Monday 01/13. This one will be a little more serious. It will run for 47 days, 01/13 - 02/28. 
For this challenge you will have the choice of competing in 1 of 2 groups. One group will be measured on how many inches they lose and performance improvements on certain workouts TBD. The second group will just be measured on performance improvements of the benchmark WODS.  The entry fee will be $10. 1st place for each group wins their respective pots. 2nd place for each group will get a t-shirt. 
If you would like to participate let me know so I can put you down on the list and get your measurements. For the first group, Males will get measured around the waist and chest. Females will be measured around the waist and hips. 
Winner for the first group will be based on total percentages of inches lost and performance improvements (if performance gets worse, percentage can be in negative). Winner for the second group will be based on percentage of performance improvement. You must get measured before the end of the week.
I have some documents available that explain why grains, legumes and dairy can be problematic. They also have a list of good foods to eat for protein, carbs and fats. Please come to me with any questions on what and how you should eat based on your goals.

Strength/Skill
Deadlift 
5-5-5-3-3-3

WOD
A: AMRAP in 10:00 
Row 250m 
3 Dumbbell Press
10 Squat Jumps

B: AMRAP in 15:00 
Row 250m 
3 Wall Climbs
10 Squat Jumps

Welcome back!! Vacations are over, crappy eating, lazy days, all over. Its time to get back to work.

Paleo Challenge 2014
We will be having our first Paleo challenge of 2014. Challenge starts next Monday 01/13. This one will be a little more serious. It will run for 47 days, 01/13 - 02/28. 

For this challenge you will have the choice of competing in 1 of 2 groups. One group will be measured on how many inches they lose and performance improvements on certain workouts TBD. The second group will just be measured on performance improvements of the benchmark WODS. 
The entry fee will be $10. 1st place for each group wins their respective pots. 2nd place for each group will get a t-shirt. 

If you would like to participate let me know so I can put you down on the list and get your measurements. For the first group, Males will get measured around the waist and chest. Females will be measured around the waist and hips. 

Winner for the first group will be based on total percentages of inches lost and performance improvements (if performance gets worse, percentage can be in negative).
Winner for the second group will be based on percentage of performance improvement. You must get measured before the end of the week.

I have some documents available that explain why grains, legumes and dairy can be problematic. They also have a list of good foods to eat for protein, carbs and fats. Please come to me with any questions on what and how you should eat based on your goals.

Strength/Skill
Thruster 5-5-5-3-3-3

WOD
A: 3 Rounds For Time
5 Front Squats
15 ABMAT Sit Ups
21 Kettlebell Swings 

B: 5 Rounds For Time
5 Front Squats 135#/95#
15 V-Ups
21 Kettlebell Swings 55#/35#

Happy Friday!!!

Referral Credit - refer your friends and family and receive $25 credit towards 1 month's membership if they sign up for a monthly membership.

Last Minute Get Together - we will be going to Coaches Corner at 152 Biesterfield Rd in Elk Grove tonight. We'll be there at 8pm, some earlier. Come out and have a few drinks before we start the Paleo challenge. 

Strength/Skill
Floor Press 5-5-5-3-3-3

WOD
A: For Time:
5 Rounds
3 Deadlift
3 Power Cleans

B: For Time:
7 Rounds
3 Deadlift 155#/105#
3 Power Cleans 155#/105#

Post WOD - 50 GHD Sit Ups

The snow is still coming down. The roads are slick so be careful coming in. All sessions are still on for now.

Last Minute Get Together - we will be going to Coaches Corner at 152 Biesterfield Rd in Elk Grove tomorrow night. We'll be there at 8pm some earlier. Come out and have a few drinks before we start the Paleo challenge. 

Referral Credit - refer your friends and family and receive $25 credit towards 1 month's membership if they sign up for a monthly membership. 

Paleo Challenge for 2014 Coming Soon!

Strength/Skill
Row 2k

WOD
A: Every 1:00 on the 1:00 for 10:00
7 Squat Jumps
7 Knee Tucks

B: Every 1:00 on the 1:00 for 15:00
7 Squat Jumps
7 Knees to Elbows 

Happy New Year!!!

Happy New Year to everyone from CrossFit 1013.