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25 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

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

 

Coach Monica choice Pre WOD:  20 mins to complete:

3-3-3-3-3 Overhead Squats

WOD 1: For total time:

3 rounds:

5 Pull Ups
10 Push Ups
15 Air Squats

Rest 2 minutes

3 rounds:

5 Burpees
10 Box Jumps (24/20)
15 Double Unders

Rest 2 minutes

For time:

30 Thrusters (95/65)

Each workout has a 5 minute time limit

WOD 2: For total time:

3 rounds for time of:

10 Pull Ups
8 Pistols
6 Handstand Push Ups

Rest 2 minutes

3 rounds for time of:

5 Burpees
10 Box Jumps (24/20)
15 Double Unders

Rest 2 minutes

For time:

30 Thrusters (115/75)

Each workouts has a 5 minute time limit

Coach Monica choice Post WOD:  Tabata this:

Sit Ups

The 10 seconds of rest happen in the Low Plank position

==

It’s that time again…

I AM GOING TO PUT THIS IN ALL CAPS TO LET YOU KNOW THAT I AM, IN FACT, SHOUTING THIS.  SINCE THE OPENS WODS WILL HAPPEN EVERY FRIDAY FOR THE NEXT 5 WEEKS (STARTING TOMORROW), YOU SHOULD PROBABLY REST TODAY SO AS TO BEST PERFORM TOMORROW.  IF YOU ARE NOT CONCERNED WITH THE OPENS AND WANT TO COME REGARDLESS, THEN PLEASE DISREGARD MY BAWLING.

and now some whispered words,

CG

==

 

25 Feb
by: Published in Apres Crossfit, WODs

Hi Athletes and Visionaries,

 

On Saturday, February 28th at 209 Columbus Ave. from 330pm to 530pm, all of the competition team attack the 1st open WOD of 2015. We need and want as many of YOU to come down, bring friends, bring drinks and be rowdy and cheer our comp team on through whatever workout Crossfit HQ has in store for us. Our friends from Race-Pak will there with food and fuel for the spectators.

One of the athletes competing Saturday is 5 time regional athlete, Boston Grid Athlete, 2014 2nd place finish at The Spring Cup, 4th place finish at 2014 Northe East Regionals, 2011 Games Athlete, and one of my workout partners Jessa Lemoine.

lemoine

-Bern K. Prince

 

 

Princess Swanson liked this post
24 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

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

 

Pre WOD: EMOTM for 12 minutes:

Minute 1: 6 Back Rack Lunges
Minute 2: 6 Front Rack Lunges
Minute 3: 6 Overhead Lunges

The Overhead Lunges are only got those who are capable of doing so correctly and safely. If you cannot do so, just alternate between Back and Front Rack Lunges

WOD: For time:

2000M Row

1:1 High Plank Hold or bottom of Air Squats for whatever time it took you to row it (up to 9 minutes)

Last done February 6, 2014

==

I can read your thoughts…

I know that you think that this cannot possibly be hard, or it’s going to be boring, or I can just do this at home (if you bought a $1000 rower), or what’s for dinner.  If you are in any of those camps, I challenge you to defeat the following world records and prove your fitness:

Luanne Mills:  Under 130 lbs. in the 70-74 YO category with a time of:  8:12.7 (set in 2009)
Robert Spenger:  Under 160 lbs. in the 85-89 YO category with a time of:  8:13.6 (set in 2013)

It gets worse!  If we don’t account for anyone who is a quinquagenarian or older, then your challenges are:

Lisa Schlenker:  Under 130 lbs. in the 40-49 YO category with a time of:  7:09.6
Jesus Gonzalez:  Under 160 lbs. in the 40-49 YO category with a time of:  6:16.2

And these are only the light weight records,

CG

==

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