1. Steph Dec 28, 2010 / 1pm

   Awwwww feelin’ the love down in Texas. Enjoy y’all!

2. Mike J Dec 28, 2010 / 1pm

   Who’s excited about the Paleo Challenge? I know I am, here’s some useful resources to wet your whistle, we’re planning on utilizing both the food logs and recipe document again this time, take a look at what some of the winner ate on a regular basis. Perhaps our winners, Mike & Katrina, will weigh in with some tips that helped them be so successful?
   https://docs.google.com/document/d/1tOLP8KMfOcuR_uazt0OVIjPue6a0WFs8DLG5pGVjCjA/edit?hl=en&authkey=CNK-t_8L
   https://spreadsheets.google.com/ccc?key=0AgXzQFYj69qMdEFPaU5CMDlCU0JpNHZCZ0xhc29vVXc&hl=en&authkey=CN-h1eoM

3. Jeff Dec 28, 2010 / 1pm

   This is sort of like a sadistic CrossFit version of the 12 days of christmas song, where each verse or stanza or whatever gets longer and more painful Unless you count the Jeff Foxworthy version.

4. Alyssa Dec 28, 2010 / 3pm

   re-reading the food log turns my stomach a bit. I could live happily never having to eat ‘noatmeal’ or lara bars ever again. blleeech.
   but nutcrumble… I’ll have to make another batch of that soon.

   And WOD… not as bad as it sounds. 3 burpees – always the right number. we should never do more than 3 in a row

5. Joe Cebula Dec 28, 2010 / 3pm

   15:27 fun WOD, I like the 12 days of Xmas idea… Maybe put that in the bank for next year

6. Joe Cebula Dec 28, 2010 / 3pm

   Also, we should ahve to sing while we do it!

7. Margaret Dec 28, 2010 / 4pm

   Is there yoga tonight? 7 p.m.? I gotta ease back into this whole workout thing…..

8. Mike J Dec 28, 2010 / 4pm

   Yoga is on tonight at 7pm! Sorry for the delay, I had to confirm Dave was available.

9. Mary K Dec 28, 2010 / 4pm

   The Kosir’s are looking forward to the Paleo Challenge…this time it’s me, my husband, my 12 year old daughter and my 9 year old son. I’ve actually got them all excited about this, and we’re tossing lots of non-Paleo junk out of the cupboards as I write this:)

10. Noah B Dec 28, 2010 / 4pm

    Still in Des Moines with family and can’t make it to the gym.

    Advice on how to modify a pull-up when you don’t have bands on hand?

11. Mike J Dec 28, 2010 / 5pm

    Noah, do jumping pullups if you’re doing high reps, or negatives if you’re doing low reps. Jumping pullups are a great exercise if done to full extenstion of the arms overhead, similar to your arm position at the top of the press/push press.

12. Mike J Dec 28, 2010 / 5pm

    Noah, do jumping pullups if you’re doing high reps, or negatives if you’re doing low reps. Jumping pullups are a great exercise if done to full extension of the arms overhead, similar to your arm position at the top of the press/push press.

13. Mike S. Dec 28, 2010 / 6pm

    13:40 something, RX +. 95# Cleans, 135# Squats, 60# KB Swings, 32 in Box Jumps.

14. Mac Dec 28, 2010 / 7pm

    Greetings from Northwest Suburban Chicago, y’all. Paru and I have been putting time in at CrossFit Roselle (http://www.crossfitroselle.com/). The owner, Jason, has been super-swell to let us sit in for the last two days.

    They had a pretty tough warmup –
    Double Unders
    Dynamic Stretching
    then the following 2x:
    10 pullups
    10 HSPU (which I modded to pike pushups)
    10 hanging situps
    10 reverse hanging situps
    10 snatch balance

    Yesterday’s WOD was:
    500m row
    10-9-8-7…1 of
    Thrusters 95#/65# and
    Sumo Deadlift High Pull 95#/65#
    Then close out with 50 Wallballs (20#/14#)

    I did that in 17:36. Tough workout after 5 days off, but it felt good to get some work done on vacation.

    Today’s was the same warmup then
    50-35-20
    45# hanging power cleans
    45# hanging power snatch
    situps

    Did that in 14:04.

    Great trainer, great community — and nice set-up in terms of equipment.

    MIssing y’all — look forward to hittin’ it with y’all next week.

15. Noah B Dec 28, 2010 / 7pm

    I did three rounds of Barbara today in my home gym in the ‘rents’ garage.

    It was really rough. The biggest battle of getting back into working out after the holidays is mental.

    Mike thanks for the advice on the modification of pull-ups. I did the jumping pull-ups on the new pull-up bar I got for Xmas.

    Looking forward to jumping back in to the routine at CFSP.

16. JASON M Dec 28, 2010 / 8pm

    So pumped for the classes being on the half hour. That will make a big difference for me. Hope it is positive for others too. Awesome change.

17. Jen Sinkler Dec 28, 2010 / 10pm

    Mac,
    An old rugby friend of mine — Kathy Slowinski, aka Sausage — coaches at CrossFit Roselle. If you go again make sure to say hi from me!

18. Andy Dec 28, 2010 / 10pm

    Great wod! 14:27 rx plus a weight vest.

19. Greg B. Dec 28, 2010 / 11pm

    Tough wod, but good. Last 3 rounds were tough. 20:59

20. Ian Dec 29, 2010 / 9am

    This one was fun
    15:44
    with 135 lb squat, 70 lb kb, and 36 in box jump

    Spent at least a minute staring at the 36 in box disbelieving my shaking legs will make it

21. Mike J Dec 29, 2010 / 11am

    The evolution of this wod is humorous, it went from medball cleans, air squats, 53lb kb’s, and 24″ boxes, to weighted vest, 95# barbell cleans, 135# back squats, 60-72lb kb swings, and 36″ boxes.

    Oh and what’s up with women rugby players all having nicknames, why can’t you people just go with your last names like the rest of the athletic world? It’s like you’re the sopranos or something.

22. Jen Sinkler Dec 29, 2010 / 5pm

    Jones, you’d better watch out or I’ll tell Bugsy what you said. (There is a Bugsy, and she’s local.)

    p.s. Steph, forgot to say this wod design was FUN! Added some to the cleans, swings and box jumps, and sore today.

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