A leisurely Saturday morning jog at CrossFit St Paul

Power clean 3-3-3-3-3, then:

3 x 800M run, rest 2 minutes between rounds

*Compare to 041510 *

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Exercise isn’t enough
Read Pain – The Great Limiting Factor
Why Indoor Rowing – A Quick List

Kipping Pullup work, followed by Handstand holds, 4 x :30 seconds, then:

500m Row
50 Situps
50 Back extensions
400m Run
50 Situps
50 Back extensions
500m Row

What are your goals?
CrossFit is a goal oriented fitness program – pretty much every day provides a way to measure whether your fitness is improving in some way. Just showing up will provide 80-90% of what most people need to have steady and sustainable gains. The last 10-20% requires some focused effort to get to, whether it’s getting your first pullup, or getting a double bodyweight deadlift. This is where good goal setting comes into play. Setting goals, and actually writing them down, is a good step towards meeting them. A good goal is measurable, attainable, and includes a plan for achieving that goal. We installed another whiteboard next to the water jugs today with that idea in mind – if you have any specific fitness goals for the first quarter of the year, write them up there for all to see!  The simple act of putting your goals on display will give added motivation to actually achieve them…just like in class, peer pressure is a powerful thing.  We’ll revisit those goals at the end of march to see how we all did.  If you have longer term goals, like a goal by the end of the year, feel free to include those and just write the timeframe.  Happy goalsetting!

Our first Paleo dinner! Slow-cooked Tri-Tips, Roasted Cauliflower, Sauteed Brussel Sprouts cooked in Bacon Fat, and a plum for dessert!

We’re on day 3 of our 30 day Paleo Challenge and feeling good! We went out to Happy Gnome tonight and although the menu was difficult given our limited food options, we made it work and had a great meal. Andrea had a bison/elk burger (just the patty) and a salad, and I had a sirloin with braised spinach and mushrooms, delicious! Normally we would let the diet slide the 3-4 times per month that we go out to dinner, but we’re trying to be extremely strict for these 30 days so we know how foods affect us when we reintroduce them.

Run 800m
Rest 2 minutes, then:
4 Rounds for time
20 Pullups
20 DB Jerks

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