2012-02-28 Wod

20min AMRAP


5 Hang Clean into Thurster, 95/65#
10 Double Unders
15 AbMat Situps

2012-02-27 Wod

"Cindy"

20min AMRAP

5 Pullups

10 Pushups

15 Air Squats

2012-02-25 Wod

12min AMRAP

8 Push Press, 85/65#

10 Overhead Lunges w/ barbell, 85/65#

12 Double Unders (Unbroken)

[CFVers were not told how long the AMRAP was, so do you best not to look at the clock during the wod]

2012-02-24 Wod

20 Box Jumps, 24/20"
10 HSPU
20 Med ball twists, 20/14#
10 Ring Rows

20 Box Jumps
8 HSPU
20 Med ball twists
8 Ring Rows

20 Box Jumps
6 HSPU
20 Med ball twists
6 Ring Rows

20 Box Jumps
4 HSPU
20 Med ball twists
4 Ring Rows

20 Box Jumps
2 HSPU
20 Med ball twists
2 Ring Rows

2012-02-23 Wod

Death by Front Squat, 115/85#

Then Tarzan Challenge (King of the hill with rope ascents)

 

2012-02-22 Wod

5 Rounds:


10 Power Snatches, 75/55#
100m Run
10 SDLHP, 75/55#
100m Run

2012-02-21 Wod

12min AMRAP


6 C2B
12 KB Swings, 1.5/1.25 pd
36m Bear Crawl


Then Accumulate 1min in L-sit Hang

2012-02-20 Wod

2 Terms:


44 Double Unders
44 Air Squats
44 K2E
44 Burpees on med ball

Paleo Challenge: Final Countdown

To those that have persisted - congratulations you are almost done!  I'm sure this challenge has provided plenty of up and downs so whether you decide to go off the reservation at 12:01a next Monday morning or want to stick with it to see where it continues to take you, I am proud of all of you for persevering and staying the course.

Let's look ahead to the CrossFit Games season. To those of you who register on the CrossFit Games website under CFV, you will have access to Sunday classes without using one of your allotted weekly classes. We will be doing the open workouts at 300p with the open gym to follow from 400p-600p. Click on this picture to register:

And please update your athlete profile with any (reasonable) picture - no more Pukies!

2012-02-18 Wod

6min AMRAP


6 SDL @ 55% 1RM
9 Wallballs, 20/14#
12 Box Jumps


Rest 2min Then


800m Followed by


X Rounds of


3 SDL @ 55% of 1RM
6 Wallballs, 20/14#
9 Box Jumps


Where X = Number of complete rounds in AMRAP

2012-02-17 Wod

15min AMRAP


5 Push Jerks, 135/95#
4 Pistol Squats (total)
3 Chest Slapping Push-ups
2 Handstand Walk Ups
1 Muscle Up

Sorry no whiteboard photo!

2012-02-16 Wod

25 HSPU
25 Box Jumps, 24/20"
25 Pullups
25 HPC, 95/65#
25 KB Swings, 1.5/1.0 pd
25 Ring Dips
25 Double Unders

2012-02-15 Wod

4 Rounds:


400m Run
7 SDL @ 50% 1RM
5 L-arm Strict Dumbbell Presses, 25/10#
5 R-arm Strict Dumbbell Presses, 25/10#

2012-02-14 Wod

14min Partner AMRAP


Partner A: 14 Thrusters, 95/65# (Timekeeper)
Partner B: Burpees w/ weight vest


14 (Alternating) Box Jumps, 20"


Switch Vests

2012-02-13 Wod

5:30 AMRAP


50 KB Swing Buy-In, 1.5/1.0 pd then
10 Wallballs, 20/14#
10 AbMat Sit-ups


Rest 90 secs then repeat

Paleo Challenge: One Month

At the end of last year, I was playing with the idea of making this a 30day challenge. I'm glad I decided against it. We train hard so that we can finish strong.  (But we also play strong too: a great time was had at the Paleo Pot Luck Dinner last week! Come join us for the next one!) Let's finish strong - remember the benchmark wod awaits you!

2012-02-11 Wod

50 Burpees into T2B

2012-02-10 Wod

Every Min on the Min for 12 Min


8 Overhead Lunges, 45/215#
4 HPS, 95/65#
2 Clapping Pushups

2012-02-09 Wod

Team Wod - 3 Rounds


Shuttle Farmers Carry, 1.5/1.0 pd (Timekeeper)
Wallballs, 20/14#
AbMat Sit-ups
Rope Climbs

2012-02-08 Wod

11min AMRAP:


11 One armed KB Swings, AHAP
11 MBC, 20/14#
11 One armed KB Swings, (other arm obviously)
22 Chest Presses, 20/14#

2012-02-07 Wod

5 Rounds:


9 Sumo Deadlifts, 55% of 1RM\
12 K2E
15 Pushups


2 Handstand Walk Ups Every 90sec

2012-02-06 Wod

Giants Tabata (21 seconds of work: 09 seconds of rest)

OHS, 45/30#

Pullups

Box Jumps, 24/20"

HSPU (on box)

Paleo Challenge: Halfway Mark

Midnight February 26 and the challenge is all over. But is it truly over? Will you truly go back to your non-paleo ways? You've been educated. You've been through your sugar withdrawal. You've had that cheat meal and felt real crummy afterward. You've been told by family and friends that they can see the awesome results on you. And you're only halfway there - I can't wait for the next three weeks!

You'll start seeing even greater benefits in your wodding. Whether you're going heavier or going faster, you'll get off that proverbial plateau that everyone who is just working out without addressing nutrition is on.

You'll start seeing body parts you haven't seen in a while... Seriously now, when was the last time you had abs? Can't remember? Well now all you'll have to do is look in the mirror. Want to take a step further and go from 4pack to 6pack - you know how!

Most importantly, you'll start to see and believe that this isn't a diet: it's just the way you eat. And you'll start to believe that it's the way that everyone should eat - or at least try to eat. You'll especially want family and friends to try it out. Try it just like you did.  Just for 6 weeks. How will you convince them to?

Some great links this week, here they are in case you missed them:

Funny Rules for the Paleo Diet

Carbs are KILLING you

The Truth (especially #2)

2012-02-04 Wod

3 Rounds:


15 SDLHP, 1.5/1.0 pd
10 Weighted Step Ups, 1.5/1.0 pd
1 Uneven Shuttle Farmers Carry, 1.5/1.0 pd


and


Complete 300 Double Unders (any breakdown)

2012-02-03 Wod

14min AMRAP

7 Strict Press, 75/55#

10 MCB into WB, 20/14#

7 Burpees

2012-02-02 Wod

6 Rounds:


Partner A:
2 Rope Climbs (Timekeeper)


Partner B:
2 Thrusters into 2 Back Squats, 115/85#
Static Hold (Chin over bar)


12 Box Jumps (Total) Before Switching

2012-02-01 Wod

14min AMRAP:


1 Deadlift + 1 Hang Clean
(add 1 rep to each movement per round)
14 Jumping Lunges
10 AbMat Sit-ups

2012-01-31 Wod

Boldened Move

400m Run

5 HSPU

29 KB Swings, AHAP

300m Run

13 HSPU

37 KB Swings

200m Run

37 KB Swings

13 HSPU

300m Run

29 KB Swings

5 HSPU

400m Run