3 on the minute for 10 minutes
On the minute
15 KB Swings
50 yard Shuttle
Score is total rounds completed, workout ends when you cannot complete the swings and shuttle in 1 minute
Shout out to Walt who added 185 pounds to his Crossfit Total, which is insane in itself but it is even crazier because he has lost 15 pounds over that time. Who says you can’t lose fat and add strength?
Is Sugar Addiction Real?, Just Another CrossFit Mom - This is an article Mags and Little Dana are passing to each other to make each other feel better about their love for crap. I don’t know how I feel about it but if thinking of it as an addiction helps you avoid it then I’m down.
I am really starting to notice a difference in the people who have been taking the paleo challenge seriously. From talking around I know Steph has lost over 8 pounds, Kelly has lost 5, and Steves lost a ton of LBs. I did tell everyone to put the scale away for 30 days which is obviously failing, but remember sometimes the scale won’t show the fat loss but the mirror will. I have talked to a few people who are looking great but haven’t lost any weight. Who cares what the scale says if the mirror looks better? and if you really feel like you are struggling and have been following the challenge then come talk to me.
There will be 4 winners for the challenge.
I will pick 3 off of points, before/after, and performance in our benchmark workout.
These 3 winners will split the pot of money. I haven’t counted it in awhile but it is over 400.
The fourth personal will be honorable mention and will receive half off their next months membership.
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Score is your total of each
*You get 3 attempts at each lift after warm-ups
The Definitive Guide to Saturate Fats, Mark’s Daily Apple – lengthy but definitely helpful for those of you worried about the fat.
Keep posting your points! We are past the halfway point!
Over the weekend I sold both of the GHDs. I have more equipment coming this week and I am hoping to get a new GHD next month that has non-roller pads and a few other modification. So all of you GHD junkies can get your ab fix through hollow holds and hollow rocks the next few weeks, if you need any help with these moves just ask me.
Back Squat + Rack Jerk
2+1, 2+1, 2+1, 2+1, 2+1
10 Sumo Deadlift High Pull
Paleo Style Out on the Town, Feasting on Fitness – So hows the paleo challenge going? Keep the posting up! its only 30 days. Here is a nice write-up on eating out paleo style or you can just go see our resident self titled eating out champ Michelle for suggestions. I usually stick with Elevation Burger for lettuce wraps or Chipotle for meat, guac, and veggies, but there is plenty out there. Just remember that most place are usually cooking everything in bad oils, so try to limit eating out all the time if possible.
“-Cutting corners to improve your score. There are a lot of ways to cut corners. Range of motion is one of them. If you are not completing full range of motion on every rep, you are cutting corners. You are not doing the same workout as the person next to you. Remember, we can always scale the load of a movement, but range of motion (barring special circumstances such as injury) is not negotiable. Another way to cut corners is by not completing the prescribed amount of reps. This has become a problem recently (you think we don’t notice, but we do). This is cheating. There is no place in Crossfit for cheaters. Now every so often, mid-workout, your mind might slip and you may not know whether you’re on rep 43 or rep 53. In that case, you have to suck it up and assume it’s 43. That way you know your score is legit. Cutting reps is extremely disrespectful to me, the other coaches, your fellow athletes, and the entire Crossfit community. For those of you interested in competing and being on the leader board, you have to get serious about it. Pretend Coach Glassman himself is watching every single rep. You must leave no doubt that you are completing each rep as prescribed. If it wouldn’t fly in competition, redo it. If you’re not sure you did it as prescribed, then you probably didn’t. Redo it. Make yourself better. Your training should be as difficult as possible in order to make you perform better in competition. If we find you cutting corners, we will not include your scores on the leadboard unless they are verified by a coach, which means we have to count every rep.”Read More
Find your 3 rep max
12, 9, 6
Box Jumps 24/20
These are the new boxes I finally built. They are 20 inch if you lay them one way, 24 another, and 30 inches a third way. Just a warning: they do not have tapered sides like the other boxes. So if you are a notorious shin scraper (cough cough Gail and Maggie) these are not for you. If you guys like them I am going to make some more.
3 sets for max reps (rx is 185/135)
*complete 1 rope climb or 3 rope lowers after each set
3 Power Snatch 115/85
Get Out of Good Food Jail: Tips and Tricks from Top Paleo Chefs, Whole 9 – cool article with plenty of reading for you guys.
I will post the top 3 points people tomorrow.