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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

==

Gram Tusia liked this post
25 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

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

Coach Erin’s Pre WOD:  15 misn to find:

5RM Touch and Go Push Jerk

WOD 1: For time:

30 Jump Squats
30 Russian Kettlebell Swings (24/16)
30 Push Ups
30 Hang Power Clean (115/75)

1 Reverse Wall Climb for every 30 seconds it takes you to finish your workout up to 15

WOD 2: For time:

20 MedBall Jump Squats
20 Russian Kettlebell Swings (32/24)
20 Handstand Push Ups
20 Hang Power Clean (165/110)

1 Reverse Wall Climb for every 30 seconds it takes you to finish your workout up to 15

Coach Erin’s Post WOD:  5 min AMRAP of:

Farmer’s Carry

Men: 24 KG or higher
Women: 16 KG or harder

==

Allow me to speak candidly…

CrossFit (for whatever reason) has a fantastic masshole barrier.  Those of you that come to the gym know that the people around you are good people.  In addition to that, it is not often we get to have such a large group who all share one similar passion.  If this is your first week at the gym, or if you remember when we only had whiteboards, this party is for you.  And the more people that come, the better it’s going to be.

So get your tickets already!!!,

CG

==

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