031113 WOD
A. Skill
Power clean
Take 20 minutes to work up to your best power clean effort for the day; work in sets of three reps.
B. Metcon
For time:
400 meters
25 air squats
400 meters
25 pull-ups
400 meters
25 lunges (per leg)
400 meters
25 dips
>> Compare to 070513
I know you’re losing sleep over this, but we’re going to reveal the CFUM 2013 Post-Holiday Paleo Challenge winner (s) Tuesday, a whole day after we promised to announce results. For the first time, participants have agreed to let us post photos, so we’re compiling the before-and-after pix.
You won’t want to miss the announcement. It’s a good one.
In the meantime . . . we included another S*** ____ People Say video (above): This one is on paleo. A lot of the content is funny; some of the statements lost us. We give it a solid B. What do you think?
A quote I saved from one of my close friends, Annie, who’s a seasoned athlete. She gave me these words of wisdom around this time last year, when I was complaining about competition, CrossFit, the open, my numbers and comparing my stats to scores from everyone else in the world. Her words helped then; and they still help now. Great work to all who completed Workout 13.1. Can’t wait to see what’s next!
031113 WOD
A. Buy in
4:00 Tabata
Alternating reverse lunges and jumping jacks
B. Strength
Back squat – Wendler week 2, month 3
70% x 3
80% x 3
90% x 3+
C. Metcon
AMRAP in 8:00
20 double-unders
10 toes-to-bar
5 front squats (115/75)