Paleo Challenge Starts Now! Mon, Jan 10
Basics classes start this week!!! Check the schedule for days and times.
We will continue to get new 1 rep max lifts until everyone has updated folders. We are seeing some fabulous new PR’s. We will start a new Wendler cycle Monday, January 17.
Monday: Back Squat 1 rep Max
WOD; 7 rounds for time: 200m run 50′ walking lunges with bumper 5 power snatch “Celebrate what you’ve accomplished, but raise the bar a little higher each time you succeed.” – Mia HammThe Paleo-Fitness Movement! Sat, Jan 8
One of my favorite periodicals is Outside Magazine. I anxiously await it’s arrival every month then devour it from cover to cover. January’s copy was no exception. In this issue there is a Health and Fitness Report and one piece of it is called “The Workout That Time Forgot – The Paleo-Fitness movement.” And it lists the following:
1. Avoid foods that were unavailable before the advent of agricultural and animal husbandry (like dairy and grains.) Instead consume mostly meat, fish, fruits, veggies and fruit.
2. Exercise like early man. Perform short, intense bouts of whole-body exercises a few times a week: sprint, climb, swim, lift heavy things, wrestle, jump and tumble. Most important, get dirty and have fun.
3. Focus on skills that have a real-world application. Instead of mindlessly working out, throw things, catch things, climb trees, jump from rock to rock, practice holding your breath, play with your dog, etc.
4. Stress your system. Skip a meal once a week or so. Try working out first thing in the morning without breakfast. Participate in something competitive, like a race or a game.
Sound familiar? Our Paleo Challenge starts Monday.Refer to Wednesday’s post for details!
Saturday’s Workout:
1 Rep Max for Back Squat
WOD: for time;
100 squats
5 pull ups
75 squats
10 pull ups
50 squats
15 pull ups
25 squats
20 pull ups
Our pull ups will be leg assisted pull ups only. No bands and no kipping.
Christie’s Back!!! Fri, Jan 7
And how great it is to have her back in the box! And Christie is on fire! She took 2 minutes off her Jackie time from just a few weeks ago. We are thrilled to have you back Christie. You continue to raise the bar for all of us.
Thursday’s WODs were a hoot. Everyone got to draw their girls named WOD from the bucket and even though they might not have gotten the one they wanted they all persevered. And not a one of ’em complained about running in the rain! Probably because it is such a novelty.
Lot’s of new PRs were set for the bench press. Just a few that I personally witnessed: Dmitri hit 190 lbs, Amy A beat her PR by a good 20 lbs and Lisa added 10 lbs to her chart. Way to go everyone!
Fridays Workout:
Warm up: 15-10-5
• mountain climbers
• push ups
• squats
And finally! The new wall balls are here! Let’s break them in! We haven’t done this WOD since the track days….
The WOD: Kelly, 5 rounds for time;
400m run
30 box jumps
30 wall ball shots