1.5.2012

01/04/12 by Derek | Blog, WOD | 2 Comments »

Warmup:

Rowing Tech

Skill:

3 Sets:

Split Squats x 8, use DB’s if you can.

Deadhang Pullup x 10-12

WOD:

“Peak n’ average!”

(Compare to 10/10/2011)

8×40 seconds to record your peak/average watts on the ergometer! Rest will be dictated by your body (max 4′), the goal is to complete all 8 repeats without dropping output by more than 10%.

The paleo sauce, dressing, and condiment mega-post

01/03/12 by Dawna | Blog, Paleo Recipes | 8 Comments »

It’s the start of another paleo challenge. Whether you are a paleo veteran or newbie you are probably looking for some fresh ideas to spice up your meals. I’ll post some of my favorites and go-to’s here, and if you have a favorite recipe that meets the challenge requirements feel free to add it in the comments so everyone can enjoy it!

Read more →

1.4.2012

01/03/12 by Derek | Blog, WOD | 5 Comments »

“Trans Continental Challenge #3″

Part 1

5! Deadlift @ 275/155#

Paralette Shoots

-5 min rest

Part 2

2k row

-5 min rest

Part 3

20-15-10 Burpee/TTB

Your time will include the rest time.

1.3.2011

01/02/12 by Derek | Blog, WOD | No Comments »

Warmup:

KB Complex, 3 sets

20 Halo

5 Windmill Right

5 Windmill Left

10 Goblet Squat

Skill:

Press Complex, 4 sets ascending

3 Press followed by 3 Push Press

WOD:

AMRAP 15′

DB Lunge x 20 (total weight is 1/3 BW)

Renegade Row w/ Pushup x 10 (Row L, Psu = 1, Row R, Psu = 2)

1.2.2011

01/01/12 by Derek | Blog, WOD | 5 Comments »

Skill:

TGU 3-3-3-3

WOD:

“Cindy on Crack”

3′ on 2′ off, 5 sets total

5 Pullups

10 Pushups

15 Squats

Start each round where ou left off last. Who can get 5 rounds plus per interval?

Polar Bear Plungin’

01/01/12 by Jonathan | Announcements, Blog, Crossfitters, Featured | 12 Comments »

PBP 2011/12 is complete! Thanks to Susan Cliff for letting us hang with the cool kids at the private beach in front of her amazing home. Turns out having a bonfire going after the plunge makes it WAY better…

Not cold at all.

The Polar Zeus! Epic!

2012 starts off with a bang! See you all tomorrow for the first WOD of the new year, and the first day of the Paleo Challenge!

12.31.2011

12/30/11 by Jonathan | Blog, WOD | 2 Comments »

Saturday:

FINAL WOD OF 2011!

As a team of 4 people

Row 2011m

EMOTM perform 12 burpees, 20 box jumps, and 40 air squats.

If you don’t complete the EMOTM work within 1′, add 250m to your required rowing distance (mercy rule TBA)

12.30.2011

12/29/11 by Jonathan | Blog, WOD | No Comments »

Friday:

WU: CFCd’A+ team line drills

Skill: KB snatches; plow burpees

“3+ is tough”

3′ on 2′ off, 5 round AMRAP

5 KB snatch L

5 KB snatch R

5 plow burpees

10 jumping goblet squats

PALEO CHALLENGE RULES!

12/29/11 by Camille | Blog | 22 Comments »

I have come up with the PALEO CHALLENGE rules. Remember, this isn’t just about how much weight you lose or how many inches you lose… it is also about how much you gain in your performance and how you feel overall. The winner may not even have the very best photos, but they will be the one who improved the most overall.

PALEO CHALLENGE?Click here and download the PALEO CHALLENGE RULES!!! Please read the entire thing. If you have any questions, post them to the comments section below.

PALEO Sample for Sample Journal Entries.

Please sign up in the gym. The $40 entry Fee is due by?JANUARY 2nd when we take the tester WOD.

12.29.11

12/28/11 by Jonathan | Blog, WOD | 14 Comments »

Thursday:

WU: CFCd’A WU+ 8 Ring Row/30″ L-sit x 4

Skill: 500 single jump rope skips (200 double unders for Gamers)

WOD:

“Fine Dyning”

60″ AMRAP cals on the AirDyne

Immediately go to:

100m farmers walk, heavy

rest as needed. Ascend in weight if possible.

AMRAP 20′

Score=best 60″+worst 60″+ lightest farmer+ heaviest farmer+(rounds completed x 20)