WOD - "Shoulder Strength Routine"

Skill Work - Behind the neck Push/Press

- Seated military press
- Front raises
- Trap bar shrugs
- Ab side swings

WOD - "Power Clean Appreciation"

Power cleans, 1 rep for 7 sets. Try to attain a new P.R.

Core and Cool Down:
- 30 second L-holds x 3
- Rope crunches, 20 reps x 3

Happy training.

WOD - "Tabata Complex"

Tabata (6 rounds of 20 seconds on, 10 seconds off) at each station:
- SDHPs
- Push/Press
- Box Jumps
- XFit Situps
- Burpees

Complete 6 tabata rounds at each station, then move to next station and repeat. The only rest you get is the 10 seconds b/w rounds.

Happy training.

WOD - "Vanity Strength"

3 sets, 6-8 reps:
- Dumbbell incline bench
- Standing EZ bar curls
- Dumbbell flat bench
- Hammer curls
- GHD & Side-bend complex

What's on your plate?

This ancestral diet isn't too shabby. For those of you staying the course, great job!

Over the weekend, the wife and I experimented with a few paleo-friendly recipes. We made an egg bake with an assortment of meats and peppers, turkey (beanless) chili and an amazing pot roast. We've come to realize that in order to be successful on this program, we must prepare well in advance. Translated, it means we are planning our meals, cooking things ahead of time (mainly for lunch during working hours) and scrutinizing the ingredient list on the back of canned/packaged goods.

Tonight, we whipped up some bacon wrapped asparagus, grilled pork chops and sweet potato mash. Hungry?

WOD - "Ruckus"

AMRAP in 15 minutes:
- Sled Push x 100 yds
- Pullups x 10
- KB Swings x 8
- Ring Dips x 5

Post rounds completed to comments.

WOD - "Leg Destruction"

Skill Work:
- Squat Cleans

WOD - 3 Sets, 6-8 Reps:
- Overhead Squats
- Back Squats
- Dumbbell Squats
- Trapbar Shrugs
- Upright Rows

Core & Cool Down:
- Medicine Ball Decline Crunches
- Stretch

Happy training.

WOD - "Heavy Deadlifts"

Warm up then attempt to reach a new deadlift P.R.

WOD - 1 Rep x 7 Sets of deadlift.

Core and Cooldown:
- Heavy rope crunches, 10 reps x 3 sets
- Heavy side-bends, 10 reps x 3 sets
- Weighted knee raises, 10 reps x 3 sets

Stretch.

Post weights used for deadlifts to comments - (f) indicates failure.

Paleo Challenge Update

So, those of us that are participating in the challenge have already made it to day 5. I don't know about ya'll, but this "challenge" isn't too bad - I rarely object to the idea of consuming tons of meat and vegetables.

I have encountered a few bumps in the road though. Whenever I make my "big ass salad," I want to load it up with salad dressing. I've resisted the urge to throw on the Hidden Valley Ranch; I've resorted to making my own dressing with olive oil, balsamic vinegar and grainy-mustard. It does the job. I have similar issues with condiments. The other day, I whipped up some sweet potato fries and wanted to douse them with ketchup. Again, I resisted the urge and ate them as they were, which was fine.

I think the condiment battle is my biggest hurdle.

What problems have you guys been battling?

WOD - "One-to-Ten"

Complete one through ten reps of each exercise (for example - one rep at each station completes round one, two reps at each station completes round two, etc.):
- Flat Barbell Benchpress
- One Arm Kettlebell Clean & Pulls
- Burpees

Post times to comments.

WOD - "SPS Madness"

A.M. Workout:
- Sprints (800m x 2, 400m x 4, 200m x 4)
- 21, 15, 9 Pushup / Dip Combo w/ 30 second L-holds and 50 4-count flutter kicks b/w sets

WOD (P.M. Workout) - 5 Rounds; AMRAP in 3 minutes of:
- Snatches x 3
- Pushups x 6
- AirSquats x 9

Post rounds complete in each 3 minute evolution to comments.

Happy training.

WOD - "Upper Body Strength Split"

Skill work - hand stand pushups

WOD - Chest, biceps, traps and core - 3 sets, 6-8 reps:
- Incline Dumbbell Bench
- Rope Crunches
- Seated Preacher Curls
- Toes-to-bar
- Flat Dumbbell Bench
- Side Bends
- Standing Dumbbell Curls
- Smith-Machine Shrugs (2 x front, 2 x back)

Recovery stretching. Happy training.

WOD - Columbus Marathon

26.2

No big deal.

WOD - "AMRAPs Suck"

Skill work:
Work to 1 rep OH Squat

WOD - AMRAP in 4 Minutes:
- Thrusters x 4
- Box Jumps x 4

Rest 3 minutes

AMRAP in 4 Minutes:
- SDHP x 4
- Box Jumps x 4

Rest 3 minutes

Max set of Toes-to-bar

Happy training.

WOD - "Leonidas"

Skill work:
- L-holds on paralette Bars
- Max set of kipping pullups x 2

WOD - 10, 9, 8, 7...1
- Passthroughs
- KB Swings
- Reverse Burpees

Post times for WOD to comments.

WOD - "Marathon Training"

I am running the Columbus Marathon this weekend, so I'll be taking it relatively easy this week. The MOI & AMOI are still XFitting - here is today's WOD:

12 x 2 (20 sec rests between each set)
- Deadlift
- Push Press
- Bench Press

WOD - "Vanity Strength"

Skill work:
- Barbell Snatches & Power Cleans; focus on form & technique

WOD - 3 sets, 8-10 reps of the following:
- Incline Dumbbell Bench
- Standing EZ Bar Curls
- Flat Dumbbell Bench
- Standing Dumbbell Curls
- Cable Wolverines / Flies
- Flat Bench Skull Crushers

Core and Cool Down - 3 Rounds AFAP:
- Turkish Get-ups x 3 (each side)
- Medicine Ball Atomic Situps x 12
- 40" Box Jump x 3



Then wrap it up with 500m C2 Rows x 2 (stay under a 2:00/500m row).

Have a good'un.

Announcement: A Call Out

Starting Monday, 17 October 2011, myself and some fellow fitness freaks are going to do Robb Wolf's Paleo Challenge. We are looking at three solid weeks of auto-immune eating. A few of us will meet next week to discuss terms and boundaries. In a nutshell, this is the general idea:

1. No Grains - No breads, pastas, pizza, rice, oatmeal, wheat, cereals, granola, corn, etc. This idea is NOT to be confused with no carbs. You can - and should - eat plenty of carbs in the form of starchy vegetables.

2. No Legumes - No beans, peanuts, cashews, etc. Instead, eat almonds and macadamia nuts.

3. No Dairy - No milk, yogurt (yes...including Greek yogurt), sour cream, coffee creamer, cheese, etc. This will be tough, but it's a necessary cut. Stand by for our decision IRT whey protein...

4. No Sugar - No candies, sweeteners (artificial or natural) or excessive amounts of fruit. Try to limit fruit consumption to the mornings and avoid it later in the day.

So, you're probably thinking, "What the hell can I eat?!"

There are plenty of options. This clean diet promotes high fat / high protein consumption. Vegetables, meat (from bacon madness to chicken), fruits, nuts, oils (specifically coconut and olive oil)...the food groups that sponser proper digestion and support active lifestyles.

If you want to familiarize yourself with the Paleo Lifestyle further, check out Robb Wolf's FAQ and Printable Downloads. He provides a plethora of information and resources, to include free printable shopping lists, general ideologies, etc.

After our meeting next week, we will be sure to post more specific limitations. If anyone else is interested, post your questions or concerns to comments.

Happy eating.

WOD - "The Ron Swanson"

Skill work:
- Squat Cleans
- "L" Pullups

WOD - 4 Rounds for Time:
- 400m Sprint
- Wall Climb x 5
- Sled Push x 50 yards
- Overhead Walk x 50 yards

WOD - "Killer Stems"

A.M. Workout - 4 rounds for time:
- 30 Wallball Shots w/ 20 lbs. Medicine Ball
- Buddy Drag x 25m
- Buddy Back-Drag x 25m
- Fireman's Carry x 50m

Recover.

P.M. WOD:
- 12 sets of 2 box squats (heavy weight) w/ 20 sec. b/w sets
- Dumbbell Squats, 6 reps x 4
- Dumbbell Squat/Cleans, 6 reps x 2
- Barbell Squat/Cleans, 4-5 reps x 2

Then 3 rounds of:
- GHD Situps x 10
- Toes-to-bar x 10
- Side bends w/ 45 lbs. x 10 (each side)

Happy training.

WOD - "Davy Crockett"

Skill work - Man Maker:
- Power clean, front squat, press, back squat, press

WOD - Four rounds for time:
- Bear crawl x 50 yards
- Burpee broad jump x 50 yards
- 15 pullups
- 15 SDHPs
- 15 Wall ball slams

Post time for WOD to comments. Happy training.

WOD - "Upper Body Strength"

4 Sets, 8-10 Reps:
- Incline Dumbbell Bench
- Triangle Triceps Pull Downs

2 x 400m Sprints

4 Sets, 8-10 Reps:
- Seated Arnold's
- Front Raises

2 x 400m C2 Row

3 Sets, 8-10 Reps:
- Trapbar Shrugs
- T-Bar Rows
- Seated Lat Pull Downs

2 x 400m Sprint

Stretch / Core on your own. Happy training.