Pics from Friday’s happy hour.
Congratulations to Danette & Abhi, who got married last weekend!
1 Minute of work followed by 30 seconds of rest for 5 rounds of:
One-arm kettlebell swing (35/26)
Box jump (24/20)
Kettlebell clean & press (35/26)
Post number of reps to comments.
Our second place finishers, Jess & Michael, great job guys!
In pairs for time:
Run 1 mile
50 Deadlifts (275/185)
Run 800m
50 Power cleans (135/95)
Run 400m
50 Deadlifts
Run 800m
50 Power cleans
Run 1 mile
Pairs must stay together on runs, and only 1 bar can be lifted at a time. Post loads and times to comments
HAPPY HOUR tonight, 7pm at Billy’s on Grand.
Check out our fabulous Paleo Challenge winners, Katrina & Mike. Congratulations also to our second place winners Jess M, Deb O (tied for second), and Michael G! All together our winners will receive $1,240 in prizes! Great job to all – 28 of our 38 challengers completed the challenge, saw great results, and supported eachother to make healthy choices!
5 Rounds for max reps of:
Bodyweight bench press
Pullups
Leading from the front
AMRAP – 16 Minutes
Hang Power Snatch – 3 Reps (135/95)
Squat – 21 Reps
Gasser sprint x2
A single gasser sprint will be from inside the CFSP gym to the curb touching the ATI Car Sales building on the far side of the “patio”. So, in this WOD you will do your three snatches, your twenty-one squats, and you will run across the patio, touch the curb, back to the garage entrance, touch the rubber matting just inside, return to the curb, and then return to the gym where you can begin your next round.
Post loads and rounds completed to “comments”.
Paleo Challengers don’t forget to vote for our winners! Happy hour to celebrate at Billy’s on FRIDAY @ 7pm, Non-challengers please come too!
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
*Compare to 052910*
Movement note – For jumping pullups, set up a box or bumper plates so that your wrist touches the bar when your arms are fully locked out in the overhead position. We previously did jumping pullups on rings, which were a throwback to the rec center days when we didn’t have a pullup bar – the RX’d version is with a pullup bar though.
Also – Remember this workout is not RX’d unless your KNEES touch your ELBOWS on every rep for the KTE’s. Be honest, respect the movement and the movement will respect you.
Please post previous times and current times to comments.
PALEO CHALLENGERS – Make sure to vote for the male & female winners in the box today and tomorrow!
10,9,8,…3,2,1 Reps for time of:
Overhead squat (135/95)
Pullups
Double unders
Post loads and times to comments; perform overhead squats from racks, and sub 5:1 singles to double unders.
Dave S
For time:
30 Clean and Jerk (135/95)
Post thoughts, loads, and times to “comments”.
We will take some time at the beginning of class to discuss these movements. Time will also be alloted for athletes to work up to some heavy clean and jerk single efforts beforehand.
5 Rounds for time:
5 DL (315/205)
20 Box-jumps
10 C2B Pull-ups
Does this seem like a similar group of movements as those employed in a recently prescribed WOD? Good, it’s supposed to. Mathematically speaking, “constantly varied” demands occasional repetition. Muscles feeling a bit overloaded? That’s how we test capacity. See you there!
3×800 M Sprint
Rest precisely 90 seconds between efforts.
How do you break down?
Tabata row (Meters)
Tabata squats (Reps)
Tabata row (Meters)
Tabata push-ups (Reps)
Tabata row (Meters)
A single set of Tabata intervals implies that an athlete will work for twenty seconds, and rest for ten seconds, for a total of eight intervals. In this WOD athletes will complete 5 sets of Tabata intervals.
