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Wednesday 1.21.15

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We will be doing a separate post for this coming soon...2015 Crossfit Open schedule released here - Ready for this years CrossFit Open? He is ... A. 2x10 Squat, can be done from racks 2x12 Deficit Push Ups, ideally using paralletes 2x12 Ring Rows 2x10 Single Arm Kettbell RDL 2x10 Thruster, pulled from ground 2x12 Toes To Bar 2x10 Straight Bar Curls 2x12 Banded Tricep Extensions Notes: *** We will set up a clock with 80 seconds. Your goal should be to finish as close to 20 seconds as possible, and have around 60 seconds of rest. You will do 2 sets at each movement before moving on to the next movement. *** You will try to add around 2.5-10lbs at the most to each of the barbell movements, going up of RDL can use DBs to make a more manageable jump, and the bodyweight movements are going up by 1 rep.

2015 01 20

What is the Paleo Diet?

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In this week's Wellness Wednesday video we answer the following two questions:
  1. What is the Paleo Diet?
  2. Is it worth trying?
The short answers to those questions are:
  1. The Paleo Diet is a nutrient-dense, real whole food diet that focuses on quality protein, vegetables, and healthy fats.
  2. The Paleo Diet is absolutely worth giving a try. There are a number of benefits and very few drawbacks.
Interested in all the details? Check out the full video above. Running short on time? Check out the 90-second preview here: https://www.youtube.com/watch?v=N27O1GzUV88

2015 01 20

Tuesday, 01.20.15

By: 0

IMG_5975_2

Amateur

Strict Pull Ups 3 x max reps

Collegiate

Weighted Pull Up 5, 5, 5, 5, 5

Conditioning

Tabata Deadlift Challenge 315/210 lbs

*Start the clock and perform as many reps as possible for 20 seconds of 315 lbs deadlifts. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by the total number of reps across 8 sets. *The goal is 50+ reps.

2015 01 19

Get the Wod in your Inbox

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2015 01 19

Monday 1.19.15

By: 0

A. Bench Press 3RM B. Teams of 2 10 Rounds  20 Barbell Front Squat 20 Step Ups 20"/24" 10yd out and Back Lunge with a Kettlebell held in a Goblet Squat position Notes: Partner 1 will do the a full round and then tag in partner two. Each partner will do 5 rounds. For the lunges the goal should be to transition smoothly from one lunge to another, eliminating the wedding step.

2015 01 19

Monday 1-19-15

By: 0

A) snatch pulls - 5x3 - 85, 90, 95, 100, 105% B) front squat - 3x3@80%, 1 set max reps at 75% C) 10min ladder (2, 4, 6, 8...): -Snatch position frog hops (make sure these are pretty! Bar should stay strongly in the OH position. If you feel it coming forward, rest. Or keep your depth a little higher to allow for better centering OH) -Superman scap holds (5# or 2.5# plate in each hand, lie on stomach with arms overhead. Raise arms and legs and hold for 2sec each rep)

2015 01 18

Monday, 01.19.15

By: 0

IMG_5994

Amateur

Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Squat 1 RM Press 5, 5, 5

Conditioning

On the minute Complete 3 burpees and max reps of supine ring pull ups on the minute for 10 minutes. *Every 60 seconds perform 3 burpees, for the rest of the minute perform as many supine ring pull ups as you can during the time period.

2015 01 18

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