January 27, 2012 | Posted by Sean “The Haka”
Complete as many rounds as possible in 20 minutes of:
1 x Wall Climb
5 x Sumo Deadlift High Pull (95#/65#)
10 x Toes-to-Bar
(n + 1) x Snatch (95#/65#)
n=Rounds Completed
Paleo Challenge: Day 27. Another delicious roast recipe with a coffee rub: http://everydaypaleo.com/2011/05/13/smokey-roast/
Our warm up.
Categories: Workout of the Day - WOD BLOG | 
Tags: | 
No Comments »
January 26, 2012 | Posted by Sean Deadlifts
3 (70% 1RM) x 3 (80% 1RM) x 3 + (90% 1RM)
THEN
“Barracuda”
For time:
50 Double Unders
50 KB Swings (2 pood/1.5 pood)
50 Push Ups
50 Front Squats (1/2 body weight)
500 meter Row
(Compare to 4 February 2011)
Paleo Challenge: Day 26. Here are some clarification for the final days of the Paleo Challenge. The final weigh-in will be on the 4th, 5th and 6th of February. If you can’t make it to any of those days…sorry. On those days, you will also be given an opportunity to repeat a WOD from a December. We will chose a handful of WODs from this time frame. If you were not here for any of the selected December WODs, I have one question–where the hell were you? You will also be required to hand in your food journal when you do your weigh-in. The judges will crown the Paleo Challenge winners based on weight loss, food journal and WOD improvement.
Categories: Workout of the Day - WOD BLOG | Tags: | 2 Comments »
January 25, 2012 | Posted by Sean “Park City”
5 Rounds of:
2 minutes of 25 Wallballs followed by Max Effort Burpees
2 minutes of Rest
**Score Total BURPEES Performed
Paleo Challenge: Day 25. Okay, be honest with us. Are you taking your fish oil?? If not, then you should take your butt straight to the naughty chair. How many times do we have to remind you before you actually listen to us? (And don’t even get me started on your post WOD nutrition.)
Some benefits of Fish Oil (your Omega 3’s and NOT the harmful Omega 6’s) are as follows–
2 things to keep in mind
1. Your body cannot make Omega 3’s so you must get them from your diet or another source (fish oil). Foods that are high in Omega 3’s are cold water fish such as salmon, mackerel, halibut, also flaxseed oil, liver, game meat, free-range chicken, grassfed beef, enriched Omega 3 eggs, salt-free walnuts and macadamia nuts, and leafy green veggies
2. If you have any medical condition that causes you to bruise easily or if you are currently taking a blood thinner, you must consult your physician before taking daily fish oil.
If anyone would like more information on fish oil, please go to the Whole 9’s Fish Oil FAQ’s
And lastly, check out VS getting her lift on.
Categories: Workout of the Day - WOD BLOG | Tags: | 4 Comments »
January 24, 2012 | Posted by Sean REST DAY? Yes, please!!
Paleo Challenge: Day 24. Okay folks, we’re almost there. We know that many of you have already planned your post Paleo Challenge first meal/snack/drink/dessert/whatever else you’ve been craving. This is okay. It is in our hopes that the past few weeks have opened your eyes and minds to foods that are rich in protein, vitamins and nutrients and healthy fats and void of the stuff that makes you bloated, crazy, sluggish and sick. We also hope that you carry on with the Hunter-Gatherer lifestyle in the years to come, along with instilling proper food choices in your children and loved ones (if they’ll listen).
So, today’s post was intended to be about fish oil and muscle recovery but perhaps that can wait another day. In gathering all my facts, I stumbled upon a video that I thought was too important not to share with you all ASAP. Please, if you do nothing else as a family tonight, take the time (17:47 to be exact) to watch this video. If you are still under the impression that what you put in your mouth is not important, you are wrong. Plain and simple. So, sit down with the ones you love and/or the ones that make the food decisions and watch this speech given by Dr. Terry Wahls. It’s well worth your time! Enjoy.
Categories: Workout of the Day - WOD BLOG | Tags: | 11 Comments »
January 23, 2012 | Posted by Sean “A Diabolic Couplet”
Complete as many rounds as possible in 20 minutes of:
10 x Thruster (65#/45#)
10 x Pull Ups
(Compare to: 14 December 2010, 12 March 2010 & 18 December 2009)
Paleo Challenge: Day 23. “The laboratory evidence that carbohydrate-rich diets can cause the body to retain water and so raise blood pressure, just as salt consumption is supposed to do, dates back well over a century.”
― Gary Taubes, Good Calories, Bad Calories
Categories: Workout of the Day - WOD BLOG | Tags: | 2 Comments »
January 22, 2012 | Posted by Sean “Sister Boom Boom”
10 Rounds for time:
5 Front Squats (185#/115#)
10 Box Jumps (24″/20″)
10 Hand Release Push Ups
CrossFit One World Movement Library – The Front Squat from crossfitoneworld on Vimeo.
Paleo Challenge: Day 22. “Wheat raises blood sugar higher than nearly all other foods, including table sugar and many candy bars. The few foods that increase blood sugar higher than even wheat include figs, dates, and other dried fruits and rice starch, cornstarch, tapioca starch, and potato starch–the most common ingredients used in gluten-free foods. A gluten-free whole grain bread, for instance, is usually made with a combination of brown rice, potato, and tapioca starches. These dried pulverized starches are packed with highly-digestible high-glycemic index carbohydrates and thereby send blood sugar through the roof. This contributes to diabetes, cataracts, arthritis, heart disease and growing belly fat. This is why many celiac patients who forego wheat and resort to gluten-free foods become fat and diabetic. Gluten-free foods as they are currently manufactured are very poor substitutes for wheat flour. Anyone who consumes gluten-free foods, like gluten-free muffins, should regard them as an occasional indulgence, no different than eating a bag of jelly beans.” Written by William Davis, MD, author of Wheat Belly.
Categories: Workout of the Day - WOD BLOG | Tags: | No Comments »
January 21, 2012 | Posted by Sean **Adult classes begin @ 1400 & 1500 hrs. CF Kids start @ 1600 (ages 4-7) & 1630 hrs (ages 7-11).**
“Afternoon Delight”
16 Minute AMRAP
3 Deadlifts (275#/185#)
9 Toes-Thru-Rings
27 Double-Unders
**The WOD is compliments of Friday’s 1600 class**
Paleo Challenge: Day 21. “We must avoid the temptation of ‘food as a source of cheap, nutrient-devoid entertainment’ and instead make conscious, deliberate and wise choices about what it is we mindfully incorporate into our living matrix.” Nora T. Gedgaudas, Primal Body Primal Mind
Some of our finest representing CFNS at the Pull-up & Goal Setting seminar hosted by Aly from Rx Star and the Athlete Lab in Little Canada. Way to go ladies!!
Categories: Workout of the Day - WOD BLOG | Tags: | 5 Comments »
January 20, 2012 | Posted by Sean “REST FOR THE KIDS OVER 18 YEARS!”
**CrossFit Kids Classes**
10:00 to 10:30 CFK (ages 4-7)
10:30 to 11:05 CFK (ages 7-11)
11:05 to 11:50 CF Teens (ages 12-17)
Paleo Challenge: Day 20. “Cheating on weekends means you’re willing to be 5/7ths healthy.” Jim Mullanaphy
CF Kids learning the end of the squat where you stand tall like Superman or Superwoman!
Categories: Workout of the Day - WOD BLOG | Tags: | 4 Comments »
January 19, 2012 | Posted by Sean “Spitfire”
Weighted Pull Ups (50% 1 Rep Max)
3 x 3 x 3
Complete as many reps in 15 minutes of:
Max Effort Hang Power Snatch (95#/65#)
7 Pull Ups
Max Effort Kettlebell Swing (2p/1.5p)
7 Pull Ups
Max Effort Handstand Push Ups
7 Pull Ups
As soon as you set the barbell/kettlebell down or come out of the handstand, perform 7 Pull Ups and then move on to the next exercise. Count each rep for total score (1 HSPU = 2 points)
Paleo Challenge: Day 19. “I take a vitamin every day. It’s called a steak.” Comedians Leo Benvenuti & Steve Rudnick
High 5s for the Crossfit Kids!
Categories: Workout of the Day - WOD BLOG | Tags: | 5 Comments »
January 18, 2012 | Posted by Sean “Barbell Complex”
5 rounds for time:
6 Deadlifts
6 Bent Rows
6 Squat Cleans
6 Front Squats
6 Push Press
6 Back Squats
6 Burpees
(95# – M, 65# – W)
The complex involves not allowing the bar to touch the ground from the last Deadlift until the last Back Squat is completed. If the bar touches the ground during this period, in any way shape or form, the athlete must add 5 burpees per touch for that round only. Take as much rest time between rounds, but understand you ARE on the clock.
(Compare to 21 July 2011, 14 January 2011 and/or 31 August 2010)
Paleo Challenge: Day 18. “No known primitive culture in the history of the human species has ever adopted vegetarianism by choice.” Nora T. Gedgaudas, Primal Body Primal Mind
Early morning mobility…I think some people are still asleep.
Categories: Workout of the Day - WOD BLOG | Tags: | 3 Comments »
January 17, 2012 | Posted by Sean “David & Goliath”
Overhead Squats
1-1-1-1-1-1-1
THEN
Complete as many rounds in 8 minutes of:
30 Jumping Squats (45#/30#)
30 Hand Release Push Ups
30 Sit Ups
30 Pyramid Deadlifts (2p/1.5p)
30 KB Snatches (1p/.75p)
Paleo Challenge: Day 17. “Leave the drugs in the chemist’s pot if you can heal the patient with food.” ~Hippocrates
Sometimes does CrossFit make you feel like the little fellow in the red shorts? Yet, you still come in, assume your fighting stance and get after it.
Categories: Workout of the Day - WOD BLOG | Tags: | 2 Comments »
January 16, 2012 | Posted by Sean REST
**While the adults are resting, we’ll have our first CROSSFIT TEENS class @ 1900 hours.**
“The Hump” Most Improved
Kristin A. 28:49 green band–old time: 35:49 .5p/black band & jumping pull-ups
Scott H. 25:41 blue band–old time: 28:10 green band
Paleo Challenge: Day 16. Insulin is critical in regulating blood sugar, body fat, and aging. To live long, look good, and keep our marbles, we would do well to keep our insulin on the low side by controlling carbs and certain lifestyle factors. Robb Wolf, The Paleo Solution: The Original Human Diet.
Categories: Workout of the Day - WOD BLOG | Tags: | 2 Comments »
January 15, 2012 | Posted by Sean **A big thanks to Dan and Sandy for their hospitality Saturday night. We hope there’s a “3rd Annual Coldest Day of the Year Party.”**
“Sultan Sayed”
1 rep max of:
Press, Push Press & Jerk
2 rounds Max Effort of:
1 minute Wall Balls (Standard weights and targets)
1 minute Pull Ups
1 minute Box Jumps (30″/24″)
1 minute Ring Dips
Add weight lifted and reps for total score.
Paleo Challenge: Day 15. Halfway there! If you flew straight the first two weeks, things should be getting easier. Energy should be coming back and weight should start to come off.
Bubble Wrap challenging a fellow Crossfitter to a HSPU contest in Florida…he claims he won. It’s your story, Bubble, you tell it how you want.
Categories: Workout of the Day - WOD BLOG | Tags: | 12 Comments »
January 14, 2012 | Posted by Sean **Adult classes begin @ 1400 & 1500 hrs. CF Kids start @ 1600 & 1630 hrs.**
“Skunk A$$”
4 minutes Tabata Squats (Bottom-to-Bottom)
Rest 1 minute
Complete as many rounds as possible in 4 minutes of:
5 x Power Cleans (135#/95#)
5 x Hand Release Push Ups
Rest 1 minute
4 minutes Tabata Squats (Bottom-to-Bottom)
Rest 1 minute
Complete as many rounds as possible in 4 minutes of:
5 x Power Cleans (135#/95#)
5 x Hand Release Push Ups
Add Tabata numbers and rounds completed for total score.
Paleo Challenge: Day 14. Did anyone go over their 4 drink limit for the week?
Coach Gretchen with the CrossFit Kids (4-6 y/o).
Joan raising her hand and volunteering to do extra burpees.
Categories: Workout of the Day - WOD BLOG | Tags: | 3 Comments »
January 13, 2012 | Posted by Sean “The Hump”
500 Meter Row
25 Pull Ups
50 KB Swings (1.5 pood/1 pood)
75 Burpees
50 KB Swings (1.5 pood/1 pood)
25 Pull Ups
500 Meter Row
(Compare to 11 January 2011)
Paleo Challenge: Day 13. Here’s an excellent recipe we have been enjoying all day.
http://fastpaleo.com/italian-style-chuck-roast/
Dan’s party last year. Hope to see you all there this year.
Categories: Workout of the Day - WOD BLOG | Tags: | 6 Comments »
