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. 
 
WOD
Power Snatch 
2-2-2-2-2-2

Then
Snatch Pull 3-3-3  (Use 100% of 1 RM)

Then
As many swings reps as possible without putting down the kettlebell. Each rep must complete in front of the face. 70#/55#

Great job on the rough WOD's last week to everyone. 

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

 

Great front rack position from Adam.

Happy Friday!!

Its been a rough week for everyone. Good job to those that took on Filthy Fifty. It is a tough workout for everyone so don't be discouraged. We are coming close to finding out our benchmark WOD's.
As for the Paleo challenge goes, if you have any questions about food and how it relates to your goals, by all means just ask. 

Strength/Skill
Jerk 3-3-3-3-3

WOD
4 Rounds of 
Row 500m
rest 2:00

Add up all row times for total time.

Wall Climbs

Benchmark WOD's - we will be doing some traditional CrossFit WODs this week but it does not mean they will be our benchmark WODs so please try hard this week. I will announce the benchmark WOD's next week. The benchmark WOD's can be anything we've done within the last month. 
Super Bowl Squares on the microwave 

RSVP - please try to RSVP for your desired sessions ahead of time. If you cannot get in please don't show up expecting that there will be an empty spot. We cap out classes mainly for safety reasons and equipment reasons. When the classes get over capacity it gets tough for the trainer to safely and effectively keep an eye on everyone. At the same time, please do not RSVP for more than one session at a time if you're truly only coming to one.  This takes up spots others can use. If you RSVP for a session and realize you cannot come please unrsvp yourself right away. I am very greatful that our sessions are filling up. This is a good sign. At the same time I and the other trainers would like to keep everyone safe. 

Today's WOD requires a lot of equipment and a lot of movements. Please come to your assigned sessions. If you come in and are not RSVP'd you can jump in on that session if we are not at capacity otherwise you'll have to wait for the next open session. 

Thank you for your cooperation. 

WOD
A: "Half Filthy Fifty"
For Time25 Box jumps
25 Jumping pull-ups
25 Kettlebell swings
25 Walking Lunge
25 ABMAT Situups
25 Push press
25 Good Mornings
25 Wall balls 
25 Burpees
50 Singles

B: "Filthy Fifty"
For Time 
50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings 35#/25#
50 Walking Lunge
50 Knees to elbows
50 Push press 45#/35#
50 Back extensions/Good Mornings
50 Wall balls 20#/14#
50 Burpees
50 Double unders

Compare to 09/13/2013

Benchmark WOD's - we will be doing some traditional CrossFit WODs this week but it does not mean they will be our benchmark WODs so please try hard this week. I will announce the benchmark WOD's next week. The benchmark WOD's can be anything we've done within the last month. 

Super Bowl Squares on the microwave 

Strength/Skill
Front Squat 5-5-5-3-3-3


WOD
A: "Minie Grace"
For Time
15 Clean and Jerks

B: "Grace" 
For Time
30 Clean and Jerks 135#/95#

Paleo Challenge Day 1!!

Paleo Challenge starts today. If you are competing in the group that is looking to lose inches I need your measurements today. Lets help each other out by posting recipes, websites with Paleo info and recipes in the comments. Feel free to come to a trainer and ask any questions you might have about what you should and should be doing with food. If anyone still needs the Paleo documents from me please let me know. Even if you're not competing feel free to try and do it on your own. 

I'll start with this site given to me from Adriel - http://stupideasypaleo.com/

Benchmark WOD's - we will be doing some traditional CrossFit WODs this week but it does not mean they will be our benchmark WODs so please try hard this week. I will announce the benchmark WOD's next week. The benchmark WOD's can be anything we've done within the last month.

Strength/Skill
Overhead Squat 3-3-3-3-3

WOD
A: 3 Rounds for Time
10 Box Jumps
10 Burpees
15 Med Ball Cleans

B: 4 Rounds for Time
10 Box Jumps 24"/20"
10 Burpees
10 Deck Squat Cleans 135#/95#

Happy Friday!!

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. 

If you haven't come in for your measurements please do so by end of day Monday.

Strength/Skill
Snatch 2-2-2-2-2-2-2-2

WOD
A: For Time 
Row 500m
15 Ring Rows
25 Wall Balls
50 Singles

B: For Time 
Row 1000m
30 Pull Ups
50 Wall Balls 20"/14"
100 Double Unders

*20:00 timecap