8/11/10
There is 6 am, 7 am, 8 am, 9 am, and 5:30 pm classes today.
This video is from the original CrossFit Games…look how far we’ve come in three years!
Part A:
2 Min Drill- loosen up
Part B:
CrossFit Total
Max Back Squat
Max Shoulder Press
Max Deadlift
3/26/10 WOD
Getting after the stones
Bob says, "Put your Paleo points on the board!"
Part A:
Power Cleans 5×3 (set new PR)
Strict Chin Ups 3 x max reps (3 min rest)
Part B:
The Bear Complex
7 rounds of 7, this workout is not timed. Do not put the bar down mid round, you can rest between rounds
Power Clean
Front Squat
Push Press
Back Squat
Push Press
3/1/10 WOD
Paleo Challenge Update:
Within this next week everyone who is participating in the Paleo Challenge must complete their 3 performance bench markers. The 3 benchmarks we are recording are: 1 mile run, max pull ups, and Elizabeth. There are 4 other bench markers that are optional, but will really help show your progess. The optional bench-markers include: weight, body fat %, waist measurements, and before and after photos. I highly recommend that everyone records numbers for all of the benchmarks. Also, by the end of the week I will need $30 from each participant in the Paleo Challenge.
This week I will give each participant a guide sheet on how the challenge will be scored, a reference article on how to make Paleo work, a list of recipies, and a small packet on Paleo mixed with Zone.
I hope everyone is ready to start their Paleo Challenge and really see some amazing results. If anyone is interested in going to Chicago Sam’s (up the road from CrossFit Revelation) next Saturday evening to have good time before the Challenge begins, Kate and I will be there.
Part A:
Back Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 5 lbs to last workout)
Part B:
5 Rounds of
AMRAP 3 min
7 Deadlifts 225# / 135#
7 Pull ups
Rest 3 min
If you are doing the Paleo Challenge today would be a good day to run your mile.
1/26/10 WOD
Overhead Squat
1-1-1-1-1
Front Squat
1-1-1-1-1
Back Squat
1-1-1-1-1
Try to increase the load on each of the fifteen sets.
GET STRONG!
12/30/09 WOD
The Bear
7 rounds of 7, this workout is not timed. Do not put the bar down mid round, you can rest between rounds
Power Clean
Front Squat
Push Press
Back Squat
Push Press
12/29/09 WOD
8 degrees of Hell
4 rounds
Max rep pull ups
Max rep back squats- 95/65
Max rep push ups
12/15/09 WOD
Back Squat 3-3-3-3-3 reps
Post loads to comments.
The goal of this workout is to lift heavy weight set of three. You can warm up with what ever weight you need for 8 reps and then 5 reps. Once you have warmed up, put about 80% of your 3 rep max on the bar. If it feels good go up in weight, if it feels heavy try to work with it all the way through. Take as long of a break as necessary between sets, I would recommend at least 4 min.
