Paleo Challange starts soon
For all those participating in the Paleo Challenge, remember to start writing down your food in a journal starting on Monday (even if you’re on vacation).
Reminder: Meat, vegetables, fruits, nuts and seeds are the good stuff.
Anything that’s processed needs to be highlighted in your food log.
You’re allowed one cheat meal per week.
Bookmark the Paleo Challenge website for quick reference to the resources, such as Recipes and Links.
And you can also check out the contestants profiles!
This should be interesting…
Row 500m then,
3 rounds of:
20 Wall balls
15 Pushups
10 Box jumps
Then 50 double unders
Olympic Lifting Cert
CrossFit PEI will be hosting an Olympic Lifting certification on August 28/29, 2010.
You can register by clicking here. The course costs $595 US but you can hold your spot with a deposit of $250 US. This course has not been posted on the main CrossFit.com site but has already started to fill up quickly.
Ryan Kells from CrossFit Kinetics has secured a deal with Best Western for rooms at $135 per night.
Let me know if you’re going!
WOD
7 rounds of:
7 Burpees
7 Deadlifts, 185/135#
Getting the bar past your knees is key to a great catch
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
No hands on the box jumps, Lance!
How’s your snatch?
Hang squat snatch 1-1-1-1-1-1-1-1-1-1 reps
Yes, that will be enough.
Check this link to Sage Burgener’s Hang Snatch
Another video showing two guys trying to lift the weight with their arms (notice it doesn’t work). Then Natalie Woolfolk shows them how it’s done.
An experiment
Recently, some people have been taking a long time to complete the warm-up. It’s only 10 reps of each exercise for 3 rounds. So, as an experiment, let’s see how many rounds you can do in 10 minutes when it’s the workout of the day.
AMRAP in 10min of:
10 Overhead Squat (stick)
10 Good Mornings
10 Pullups
10 Pushups
10 Knees to Elbows
*Reminder of the stretching session tonight at 7:30pm
Sonya's preparing for the snowstorm that's coming
Monday’s WOD
*Reminder of the stretching session tomorrow night at 7:30pm ($5)
For time:
50 Wall Balls
40 Double Unders
30 Kettlebell Swings
20 Overhead Walking Lunges
10 Box Jumps
Heidi LOVES shoot-throughs!
Rest
“You don’t get strong by lifting weights, you get strong by recovering from lifting weights.”
Do you agree with this comment? Why or why not?
How do you know when it’s time to rest?
What do you do when you are away from CrossFit?
These are important questions that everyone should think about. Please post your thoughts to comments.
Carly knows when it's time to rest
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Joanna takes time to smile for the camera during Fight Gone Bad
Friday’s Discussion
What makes a good CrossFitter? Is it your performance, attitude, behavior, habits? Post thoughts to comments.
AMRAP in 7 minutes of:
15 Power Cleans 135 lb
15 Pull-Ups
Marilyn Monroe helps Jamie with his press
