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30 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

WOD 1: Cindy’ish: For total reps:

4 min AMRAP of:

5 Pull Ups
10 Push Ups
15 Air Squats

Rest 1 minute

Repeat with a 3, 2, and 1 min AMRAP.

Last done 11/13/14

WOD2:  Mary’ish: For total reps:

4 min AMRAP of:

5 Handstand Push Ups
10 Alternating Leg Pistols
15 Pull Ups

Rest 1 minute

Repeat with a 3, 2, and 1 min AMRAP.

Last done 11/13/14

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Princess Swanson liked this post
29 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Pre WOD:  20 mins to find:

1RM Shoulder Press

and

1RM Push Press

WOD:  8 min AMRAP of:

20 Push Press (at 50% of Pre WOD load)
20 Pull Ups

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The conversation I don’t want to have…

Member who missed out)  Hey Gino, how was the gala?
Coach Gino)  It was amazing!  Why didn’t you go?!
MWMO)  Oh, I don’t know / 100 bucks / I am too cool / I hate kids and fundraising and fun and parties and good times
CG)  That’s such a bummer because everyone was there!
MWMO) Did you guys have fun?
CG)  Is that rhetorical?…We had the most superlative amount of fun
MWMO)
CG)  What did you do?
MWMO)  I got to do nothing / spent 150 bucks on drinks and food / did the same thing I have been doing on weekends forever and therefore it wasn’t special in any way
CG)  Well, I am sure it was amazing.
MWMO)  It wasn’t
CG)  I figured…no possible way
MWMO)
CG)
MWMO)  You’re awesome
CG)  And you could have been like me if you had only come to the gala

Don’t make me do this,

CG

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Princess Swanson liked this post
28 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Team WOD 1: 4 rounds for time of:

700M Row or both do a 400M Run
16 Over the Bar Burpees
30 Sit Ups

At the end of the fourth round, partners split 60 Thrusters (135/85)

The work can be done anyhow, but all 4 rounds must be completed before the Thrusters can happen.

Team WOD 2: 4 rounds for time of:

700M Row or both do a 400M Run
24 Over the Bar Burpees
24 Toes to Bar

At the end of the fourth round, partners split 60 Thrusters The work can be done anyhow, but all 4 rounds must be completed before the Thrusters can happen.

==

Will it be nice out?…

I don’t know.  It says that it’s going to be cold and snowy out, but since today is Thursday…who knows.  I blame New England.  Anyway, if it’s nice and you can finally break the rowing machine spell, then feel free to run outside.  If it turns out that we are getting more snow today then we did all of February, then sit on your Concept II and get to work.

May the weather be ever in your favor,

CG

==

Princess Swanson liked this post
27 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Team WOD 1: EMOTM for 20 minutes:

Minute 1: 5 Burpees 3 Clean and Jerk (135/85)

With every passing minute add 1 Burpee.

Work can be split up anyhow

Team WOD 2: EMOTM for 20 minutes:

Minute 1: 11 Burpees 3 Clean and Jerk (185/115)

With every passing minute add 1 Burpee.

Work can be split up anyhow

==

4 days left…

Just like that we have done 6 weeks of the Paleo Challenge.   Just so that everyone is on the same page, a couple of people have come up to me and have asked if we could continue with this sense of accountability after the challenge is over.  Something is being put together and there are a few options for those of you who are interested.  Stay in touch here for more updates on that and ideally we can guilt you into eating well year round!

Love it,

CG

==

26 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Pre WOD:  15.5 Mobility or Prep

WOD 1:  15.5 scaled:  27-21-15-9 reps for time of:

Cal Row
Thrusters (65/45)

WOD 2:  15.5 RX:  27-21-15-9 reps for time of:

Cal Row
Thrusters (95/65)

==

Not much left…

I hope you like Burpee on to your bar into a Squat Clean onto a Box Jump and then a Thruster.  I have guessed wrong just about every week so here goes nothing!!!

Enjoy and good luck and buy your GALA tickets,

CG

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Gram Tusia liked this post
19 Mar
by: Published in Apres Crossfit, WODs

“Discipline is just choosing between what you want now and what you want the most.”

 

 

 

 

 

Hey Athletes…….

On Saturday March 21st from 330pm to 530pm at 209 Columbus Ave our sponsors will be CaveMan Coffee and Stronger Faster Healthier.    If you haven’t been to a Saturday event it has been one of the best experiences I’ve had at the gym by far.

-Bern K. Prince

 

18 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

WOD 1: 2 rounds for time of:

25 Double Unders
20 Back Squats (95/65)
15 Hang Power Clean (95/65)
10 Over the Bar Burpees
5 Deadhang Pull Ups

WOD 2: 2 rounds for time of:

100 Double Unders
8 Back Squats (185/115)
6 Hang Power Clean (185/115)
4 Over the Bar Burpees
2 Muscle Ups

==

Thank you everyone…

For coming out continuously to the Opens throwdown every Saturday so far.  With only two more to go, we have  had some great times and incredible performances.  I also want to take a second to thank Bern for setting up all of the sponsors for each one of the events.  Please keep the love coming strong and good luck to everyone tomorrow!

You guys are the best,

CG

==

 

Princess Swanson liked this post
17 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Pre WOD: EMOTM for 12 minutes:

3-5 Strict Press into 5-8 Push Ups

WOD 1: 4 rounds for time of:

11 Push Press (Pre WOD load)
9 Pull Ups

10 Burpees or every 60 seconds it takes you to finish the workout (this count towards the time)

There is a 50 Burpee limit for WOD 1.

WOD 2: 4 rounds for time of:

12 Push Press (Pre WOD load)
12 Chest to Bar Pull Ups

10 Burpees for every 60 seconds it takes you to finish the workout (this count towards the time)

There is no Burpee limit for WOD 2.

==

This is weird…

I decided to Google the meaning of inspiration today and what I saw really surprised me.  Let me share it with you:

in·spi·ra·tion (inspəˈrāSH(ə)n):  noun
  1. the process of being mentally stimulated to do or feel something, especially to do something creative and/or whatever it takes to do less Burpees in the WOD.

That is one precise definition,

CG

==

Princess Swanson liked this post
16 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Coach Justin’s Pre WOD:

6 x 3 Tempo Front Squats (heavy) @ 23×1

WOD 1: For time:

1000M Row with EMOTM

Minute 1: 8 Burpees
Minute 2: 8 Wall Balls (20/14)
Minute 3: 8 Ring Rows

12 minute time limit

WOD 2: For time:

1000M Row with EMOTM

Minute 1: 11 Burpees
Minute 2: 11 Wall Balls (20/14)
Minute 3: 11 Ring Rows

12 minute time limit

Coach Justin’s Post WOD:

4 sets of: 30 seconds of:

Double Overhead KB/DB Hold
10 Lateral Plate Raises

==

Lots of zeroes…

I see that a lot of you are crushing this Paleo Challenge!!!  Well done!  Looks like a lot of you are taking it seriously, but a few of you out there have petered out with plenty of time left to go.  Please keep putting your scores in!  Please keep up the good work!  And for some of you…

Please keep up the fundraising,

CG

==

Princess Swanson liked this post
15 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Pre WOD: 6 rounds of:

20 seconds on / 40 seconds off:
Deadlift (225/155)

WOD 1:  12 min AMRAP of:

8 Hang Power Clean (100/70)
4 Thrusters (100/70)
30 second Hollow Hold

WOD 2:  12 min AMRAP of:

8 Hang Power Clean (125/80)
4 Thrusters (125/80)
15 V – Ups

==

One more time…

That really cool thing we have been talking about?  It’s even closer still.  Just gotta sign the dotted line and we will be good to go!!!  Some of you out there may know, and if so, feel free to share.  In the mean time you should be getting excited.

Like partying excited,

CG

==

Princess Swanson liked this post
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