Author Archive

12 Oct
by: Published in WODs

Team WOD 1:  For total time:

60 Power Clean (75/55)
70 Burpees

then

80 Thrusters (75/55)
90 Kick Outs

then

100 Wall Balls (14/10)
1000M Row

Team WOD 2: For total time:

60 Power Snatch (95/65)
70 Burpees

then

80 Thrusters (95/65)
90 Double Unders

then

100 Wall Balls (20/14)
1000 M Row

==

Two weeks down…

Another weekend down and you are almost halfway through the paleo challenge.  If you have been steady, this next week is an incredibly important week.  It takes about 20-21 days to get the full effect of a change in your diet.  As soon as this week is over, greens will be greener, your sleep will be remarkably better, and all of a sudden you will be magically better at CrossFit.  Once the nutrition element of your health and fitness journey comes into play, all else becomes better and easier.

Just you wait,

CG

==

 

11 Oct
by: Published in WODs

Team WOD 1: For time:

15 Handstand Push Ups (or 30 Push Ups)
30 Knees to Elbows
45 Burpees
60 Walking Lunges
75 Pull Ups
90 Box Jumps
105 Air Squats
120 Push Ups
135 Sit Ups
150 Double Unders

Team WOD 2:  For time:

15 Handstand Push Ups
30 Knees to Elbows
45 Burpees
60 Walking Lunges

Put your vest on (20/10) here

75 Pull Ups
90 Box Jumps
105 Air Squats
120 Push Ups
135 Sit Ups
150 Double Unders

One vest per team

==

One great advantage…

As long as you are eating the right foods, it is difficult to eat too much of it.  No one has ever gotten obese from eating too many veggies.  Before you reach for your deep frier, please note that I am referring to normally cooked vegetables.  The paleo diet would not exist if it were not for these nutrient rich foods that often separate those who are healthy from those who are not.  Just like your mom advice you all those years ago, I too am telling you to get used to eating your vegetables.  Only good things can come from adding them to your diet.

But no, you cannot call me mom,

CG

==

10 Oct
by: Published in WODs

Strength:  EMOTM for 8 sets of:

2 Back Squats (50% of 1RM)

and

2 Hang Power Clean (50% of 1RM)

or

2 Power Clean (50% of 1RM)

and

2 Push Press (50% of 1RM)

or

2 Split Jerk (50% of 1RM)

1: 5 min AMRAP of:

10 Pull Ups
10 Wall Balls (14/10)

2: For time:

1 Chest to Bar Pull Up
1 Wall Ball (20/14)
2 Chest to Bar Pull Ups
2 Wall Balls (20/14)
3 Chest to Bar Pull Ups
3 Wall Balls (20/14)

Continue this pattern until

10 Chest to Bar Pull Ups
10 Wall Balls (20/14)

5 min cap

==

Paleo tip of the day…

Cleaning up your diet, is like your climbing a hill.  The first day seems different than normal and difficult to just start.  After a week you feel like things are only getting more and more difficult.  After some time passes, you get used to this new agenda and you realize that it’s something that you can handle without much difficulty.  The only problem is that when this hill goes higher and higher, as your diet is cleaner and steadier, any cheat days will feel like you are falling back.  Fall down the hill on day 2 is not much of a problem.  Fall down the hill on day 30 and you are bound to hit some trees on the way down.  Once you are on a roll with either direction, it makes it more and more difficult to turnover.  Keep those trees and other objects in mind this upcoming weekend as you think about even having a trace of fun.

That stuff hurts,

CG

==

09 Oct
by: Published in WODs

GS: 10 min AMRAP of:

30 second Plank Hold
30 second side Plank Hold
30 second Hollow Hold
30 second Side Plank Hold

1: For max reps: 7 min AMRAP of:

7 Thrusters (135/95)
7 Box Jumps (24/20)
14 Kick Outs

Rest 2 minutes

7 min AMRAP of:

3x: 1 Power Clean / 1 Hang Power Clean / 1 Front Squat (135/95)

10 Pull Ups

2: For completion:

5 rounds for time of:

5 Thrusters (135/95)
7 Burpee Toes to Bar
9 Box Jumps (30/24)

8 minute cap

For time:

4 rounds for time:

6 Power Snatch (135/95)
4 Muscle Ups

==

3…2…1…,

Starting your day off correctly is the best way to not cheat during this paleo challenge.  Enjoy the workout.

Not much today,

CG

==

08 Oct
by: Published in WODs

Strength:  35 mins to find:

1RM Push Press

or

1RM Split Jerk

and

1RM Shoulder Press

1: For max reps:

30 Burpees then remainder of 5 minutes: AMRAP of:

10 Kettlebell Swings (24/16)
10 Box Jumps (24/20)

2: For time: 21-15-9 reps of:

Box Jumps (24/20)
Burpees
Kettlebell Swings (24/16)

5 min cap

==

Let’s get ready to rumble…

With the last day of this current strength cycle, things will slow down a bit next week as we prep to test in the last full week of October.  Some pretty good challenges are coming your way and this would be the perfect time to get that diet on point.  It takes about three weeks to start feeling the effects (as long as you are consistent).  By the time Fran, Isabel, Grace, Jackie, Nancy, Helen, Diane, Elizabeth, and Karen show up, you will be ready.

Yep!,

CG

==

07 Oct
by: Published in WODs

GS: 10 min AMRAP of:

60 second Alternating Leg Hollow Hold
60 second Banded Good Morning (band around shoulders)
60 second alternating Pistols

1) For max reps: 7 min AMRAP of:

12 Deadlifts (135/95)
12 Burpees
9 Hang Power Clean (135/95)
9 Burpees
6 Shoulder to Overhead (135/95)
6 Burpees

Rest 2 minutes

7 min AMRAP of:

2 Thrusters (135/95)
5 Pull Ups

2) For completion:

2 rounds of:

10 Snatch Grip Deadlift (135/95)
10 Burpees
10 Hang Power Snatch (135/95)
10 Burpees
10 Overhead Squats (135/95)
10 Burpees

8 min cap

10 rounds for time of:

2 Thrusters (135/95)
5 Chest to Bar Pull Ups

8 min cap

==

Please note…

If you have not updated the score sheet for the last week in the paleo challenge, please do so now!  For those of you who are having a few difficulties with the challenge, keep sticking to it.  Things start getting much easier after the first week.  If you have had no problems, keep it up and reap the benefits.

23 more days,

CG

==

 

06 Oct
by: Published in WODs

Strength:  The time required to find:

1RM Back Squat

1:  4 min AMRAP of:

400M Run
Cal Row AMRAP

2:  For time:

400M Run
500M Row

3:45 min cap

==

Cue epic music…

The end is upon us…as far as this strength cycle is concerned.  You have been especially selected to represent us in a test of strength…as long as you had signed up for class.  You have been trained and you have been tested before…if you’ve been coming in these past few mondays.  Nothing stands in your way…except for maybe your lifting buddy.  The moment is here and the time is now…so please don’t come late to class.

Fade to black,

CG

==

05 Oct
by: Published in WODs

Team WOD: 20 min AMRAP of:

20 Kick Outs
20 Thrusters (95/65)
20 Pull Ups

Each person does a 1 min AMRAP and then partners switch and pick up from where the other left off.

Team WOD: 20 min AMRAP of:

20 Toes to Bar (20/14)
20 Thrusters (95/65)
20 Pull Ups

Each person does a 1 min AMRAP and then partners switch and pick up from where the other left off.

==

List time…

  1. Come to the nutrition seminar today
  2. It’s at box 2
  3. At 1 PM
  4. Today!!!
  5. Paleo!!!!!!

I love lists. But I do have some more announcements that we shall save for tomorrow!

Enjoy your day,

CG

==

04 Oct
by: Published in WODs

Team WOD: EMOTM for 30 minutes:

12 Wall Balls (20/14/10)
10/6 Cal Row
13 Burpees

If, as a team, you do not complete the reps in under a minute, take a minute off and restart the following minute. Number of rounds completed is your score.

==

I know…

You’ve seen this workout before.  I know that there is a perfect rep scheme for something like this and once found, it can be duplicated and enhanced to create better workouts.  It’ll just take your efforts and my constant need to try to find it.  After all…

You can’t spell shovel without team,

CG

==

03 Oct
by: Published in WODs

Strength:  8 EMOTM sets of:

Back Squats:  3 reps at 70% of 3RM

Hang Power Clean:  3 reps at 70% of 3RM

or

Power Clean:  3 reps at 70% of 3RM

Push Press:  3 reps at 70% of 3RM

or

Split Jerk: 3 reps at 70% of 3RM

1: 5 min AMRAP of:

2 Burpees
2 Kettlebell Swings (24/16)
4 Burpees
4 Kettlebell Swings (24/16)

Continue this pattern until time expires

2: 5 min AMRAP of:

5 Burpees
5 Kettlebell Swings (24/16)
10 Burpees
10 Kettlebell Swings (24/16)

Continue this pattern until time expires

==

Yay for Friday…

Sign up for the paleo challenge since it’s never really too late.  Yours truly has joined the challenge and like all of you I am excited not to drink alcohol, enjoy delicious foods, or have any fun at all.  Thanks for the peer pressure!  Anyway, just between you, me, and the 400 other people that are reading this, I am not sure how to finish this blog.  So i’ll just link you all to this awesome article for you.

Click here for said awesome article,

CG

==

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