5/3/1: Squat

5/3/1 Squat Programming, De-load Week:
- O/H Warm up
- 5/3/1 Programming
- Pistols, 5xF
- GHD, 5x10

5/3/1: Benchpress

- Warm up (5, 5, 3)
- 5/3/1 Benchpress Programming (5, 3, 1)
- Chin ups, 5xF
- Push ups, 5xF

Have a good'un.

5/3/1: Full Snatch

- Warm up (5, 5, 3)
- 5/3/1 FS Programming
- Atomic Ball, 4x10 -or- GHD Barbell Press
- 400m Sprint x 6

*NOTE: This is replacing deadlifts

5/3/1: Squats

- Warm up (5, 5, 3)
- 5/3/1 Squat Programming (5, 3, 1)
- One Legged Squat, 5xF
- GHD, 5x10

Have a good'un.

5/3/1: Shoulder Press

- Warm up (5,5,3)
- 5/3/1 Shoulder press programming (3, 3, 3+)
- Chin ups, 5xF
- Dips, 5xF
- 400m Sprints x 4

Have a good'un.

METCON: Punisher

Four rounds, fifteen reps at each station:
- Pullups
- Box Jumps
- KB Swings
- Toes-to-bar

Post time to comments. Have a good'un.

5/3/1: Benchpress

- Warmup (5, 5, 3)
- 5/3/1 Benchpress Programming
- Chinups, 5xF
- Pushups, 5xF

Have a good'un.

5/3/1: Power Cleans

- Warm up (5, 5, 3)
- 5/3/1 PC Programming
- GHD, 5x10
- Trapbar Shrugs, 4x10

*NOTE: This is replacing deadlifts

5/3/1: Squat Programming

- Warm-up (either O/H Squats or standard 5/3/1)
- 5/3/1 Squat Program
- Pistols, 5xF
- Atomic Ab Ball Situps, 5xF

NOTE: Danimal and I warmed up with 10 minutes on the C2 followed by a 1 mile jog.

Have a good'un.

5/3/1: Overhead Press

- Warm up (5, 5, 3)
- 5/3/1 O/H Programming
- C2 Rows, 4x400m
- Rope Crunches, 4x20

METCON - "Hoffin"

21, 15, 9 of:
- Wall Ball Shots (20 lbs)
- Pushup/Dip Combo
- SDHP (95 lbs)

Begin each round with a 400m sprint then end the WOD with a 400m sprint...so you will complete four 400m sprints total. Compare with the 28 June 2012 WOD by clicking here.

5/3/1: Benchpress

- Warm up (5, 5, 3)
- 5/3/1 Benchpress Programming
- Chin ups, 5xF
- Pushups, 5xF

Make sure to track your progress with these 5/3/1 WODs from week to week...have a good'un.

METCON - "Folie a Deux"

Elizabeth - 21, 15, 9 of:
- Power cleans (135 rx)
- Ring dips

-then-

Helen - 3 rounds of:
- 400m sprint
- KB swings x 21
- Pull ups x 12

Compare times with August's WOD by clicking here. Have a good'un.

5/3/1: Squats

Folks, apologies for dropping off the radar...I will be sure to post regularly again.

At any rate, a change in the season marks a change in our WOD schedule. We are shifting to a strength focus, building up our work capacity and correcting technique deficiencies. To participate, go to this website: www.strstd.com/

Simply fill in your information and print off your custom four-week schedule, selecting the body weight programming. We will do the 5/3/1 program 3x/week, with METCON WODs Tuesdays and Fridays.

WOD - 5/3/1 Squats
- Warm up
- 5/3/1 Squats (as directed on print-out)
- Pistols (one-legged squats), 5xF
- GHD, 5x12

Have a good'un.

Functional Friday

WOD:
6 Rounds for Time
-200m Sprint
-HSPU x 5
-Burpee Bar Touch x 10

Use parallette bars during the HSPU for some extra pain. For the Burpee Bar Touches we used a pullup bar about 9" from the fingertips. We've gotten really strict on "no repping" someone when the exercise is not performed correctly.
Post times to comments...

Crossfit's "Helen"

Three rounds for time:
- 400m Sprint
- 21 KB Swings (1.5 pood rx)
- 12 Pullups

Compare with scores from this summer.

The Outlaw

Everything must move two times around the Remembrance Park triangle:
- Rogue sled w/ 90 lbs
- O/H walk w/ 95lb barbell
- Farmer walk w/ two 2.5 pood KBs

Have a good'un.

4 Mile Hike

50 lbs in a pack...go.

Oly Strength

10 minutes to establish 1RM racked split-jerk

-then-

On the minute full cleans x 3 for 12 minutes

Functional Fitness

For 10 minutes...
On every even minute (0, 2, 4...):
- Snatch balance x 3
On every odd minute (1, 3, 5...):
- Behind the back thruster x 3

-Rest 2 minutes-

AMRAP for 5 minutes:
- SDHP x 5
- Chest-to-bar pull ups x 5

Post number of rounds completed to comments. Have a good'un.

Never Forget

Nine exercises, eleven repetitions:
- 800m Sprint
- Pullups
- Deadlift (225)
- Pass thru
- Wall balls
- Snatches (95)
- Burpee box jumps
- KB Swings (70 or 53)
- Toes-to-bar
- Wall climbs
- 800m Sprint

*Note: Only (2) 800m Sprints...one to kick off the WOD and one to end it. Have a good'un.

Back Squat Complex

After our a.m. cals workout, we dove into some heavy back squats:

Back Squat:
2 sets x 5
2 sets x 3
3 sets x 2

Establish 1RM weighted pull up. Have a good'un.

Active Recovery

20 Handstand Pushups
20 KB Swings
20 Toes to Bar
200m KB Farmer Carry
50 Ab Mat Situps
50 Jumping Jacks
50 Lunges
200m KB Farmer Carry
70 Flutter Kicks
70 Squats
200m KB Farmer Carry
50 Ab Mat Situps
50 Jumping Jacks
50 Lunges
200m KB Farmer Carry
20 Handstand Pushups
20 KB Swings
20 Toes to Bar

This WOD was not for time.

WOD Functional Fitness

5X1 Hang Clean
5X1 Full Snatch

2 Rounds for Time
OHS (Rx 95lbs) X 10
Pullups X 25

REST 3 MIN

2 Rounds for Time
Dumbell Thrusters (Rx 35lbs) X 10
Hand Release Burpees X 25

Yes... That says "Hand Release Burpees". Yes... They are painful and throw off your established rhythm. Such a little change makes a big difference in the variance of your workout. Varience increases your general physical preparedness and avoids a routine that can become specialized and unbenificial to overall fitness.
And keep that core tight and explode with the hips on those thrusters or you're not gonna make through the second round without dropping the weights.
Really work on form with the hang cleans and snatches. We were using about 75% of max after warming up and a rep is not a rep unless you can get feedback. Partner up! Happy training and post time to comments.

WOD - The Nutts

North got outta class early so we decided to hit up an AM WOD and burn off some of that unacceptable Labor Day behavior. Halfway through the workout he got turrets syndrome and I started dry heaving...

FOR TIME:

10 Handstand push-ups
15 Deadlifts (Rx 250lbs)
25 Box Jumps (30" Box)
50 Pull-ups
100 Wall Ball Shots (Rx 20lbs at 10' Target)
200 Double Unders
400m Run with 45lbs Plate (we used a sandbag)

Post times to comments

WOD - Sled Dog

10 mins work to heavy 3 rep Clean and Jerk

6 Rounds:

50 yard sled push (4 plates)

Rest 2 mins between rounds

Early Bird Late Bird Part Deuce

9am started off the LATE BIRD

10 minutes to establish a 3RM OHS.

and then.....

4 ROUNDS FOR TIME!!!
5 Squat Cleans (95lbs)
10 BB Step Ups (95lbs)
20 AbMat Sit Ups

* Every 3 minutes beginning on the 3rd minute, no matter where the athlete is on the WOD, the BB (95lbs) must be held overhead using the SNATCH GRIP (work that wrist flexibility) for 30 seconds. If the bar is dropped at any time during this 30 seconds, there is a 20 Burpee penalty performed upon completion of the WOD. That's 20 Burpees for EACH time the bar is dropped out of position.     post times to comments

Ready... Steady... GO!

Early Bird Late Bird

6am started off the EARLY BIRD Buddy Workout

X2
800 m Run
21 Pull Ups
21 Burpee Buddy Jumps
12 Fireman's Carry Buddy Squats
21 Pull Ups
800m Run

*Alternate rounds with your buddy. You do the 1st round, they do the first round, you do the second round, they do the second round...         Post times to comments

Runs not a rest! Move those feet...

WOD - "Oly Skill Work"

Our bodies were pretty racked by Friday...so we decided to just do some olympic lifts (skill work) with low weight. Focus on strict mechanics...

- Snatch balance
- Full clean & jerk
- Power snatch

Have a good'un.

WOD - "Harvester"

For time:
- AbMat Situps x 50

-Rest 2 minutes-

Two Rounds:
- Deadlift x 10
- Wall climb into (2) HSPU x 5

-Rest 2 minutes-

-AbMat Situps x 50

Two Rounds:
- Deadlift x 10
- Wall climb into (2) HSPU x 5

-Rest 2 minutes-

-AbMat Situps x 50

This WOD is pretty brutal...have fun.

WOD - "Two Triplets"

Three rounds:
- 200m Sprint
- Power Snatch into OHS (95 lbs) x 10, 8, 6
- Toes-to-bar x 20

-Rest 3 minutes-

Three rounds:
- 200m Sprint
- Push/press x 10 (95 lbs)
- Pullups x 20

Post times to comments. Cheers, mates!

WOD - "Medicine Ball Appreciation"

We didn't post anything for the past week due to NROTC commitments...now, we're back. Here is your gift for being patient:

- Wall Balls x 40
- Medicine Ball Slams x 40
- Medicine Ball Lateral Burpees x 40
- Wall Balls x 20
- Medicine Ball Slams x 20
- Medicine Ball Burpees x 20

-then-

Full squat/jerk skill work.

Have a good'un.

WOD - "Hang Clean, Sprint"

Skill work - 10 minutes to heavy three rep power clean

-then-

Six rounds for time:
- 200m Sprint
- Hang Cleans (full squat) x 7 (95lbs rx)

*Rest 1 minute b/w rounds.

WOD - "Bob Evans (Down on the Farm)"

Three rounds for time:
- Snatch x 7 (95 lbs rx)
- KB Farmer Walk, 100m ((2) 1.5 pood rx)
- SDHP x 7 (95 lbs rx)
- OH Barbell Walk (95 lbs rx)

Post time to comments. Have a good'un.

America!

WOD - "Push, Pull, Slam"

Three rounds for time:
- Sled push 50m w/ (3) 45lb plates
- HSPU x 10
- Pull ups x 15
- Medicine ball slam x 20 (20lb ball)

Post time to comments. Have a good'un.

WOD - "Folie à Deux"

Translated, it literally means "A Madness Shared by Two" - fitting, since SSgt Murch and I did two Crossfit Benchmark WODs this morning. Enjoy.

Elizabeth - 21, 15, 9 of:
- Power cleans (135 rx)
- Ring dips

-then-

Helen - 3 rounds of:
- 400m sprint
- KB swings x 21
- Pull ups x 12

Post times for both WODs to comments. Have a good'un.

Crossfit Saturday!

3 Rounds:
- 200m sprint
- Burpee Box Jumps x 15, 10, 5
- Dumbbell Clean and Press, 15, 10, 5

Rest 3 mins

3 Rounds:
- 200m sprint
- OHS (65lbs) x 15, 10, 5
- Toes to Bar x 15, 10, 5

Skill Work!

Today we focused on skill work. Take your time and ensure that you're attaining a full range of motion (FRM) for the following:
- Squat Clean to 1RM
- HSPU
- Pullups s/s Muscle Ups (on a straight bar)
- 3-second Front Squat Holds (hold at the bottom of each rep..)

Have fun with it.

Functional Fitness

-Skill work of 10 minutes to establish a 3 rep snatch balance

Then for time: 21, 15, 9

Round 21
-800 meter run
-KB Swing (Rx 53#)
-Ab Mat Sit-ups (CF Style)

Round 15
-400 meter run
-KB Swing
-Ab Mat Sit-ups

Round 9
-800 meter run
-KB Swing
-Ab Mat Sit-ups

Have fun training and post your times...

"Buckeye 300"

For time:

30 reps each exercise

-Snatch (95#)
-SDHP (95#)
-Pull-ups
-KB Swings (1.5 pood)
-Box Jump (24")
-Thruster (95#)
-CF Sit-ups
-Hand Release Push-ups
-Pull-ups
-Burpees

Good luck...Have fun...try not to go internal...and post your times...

Yesterday's WOD

Taken from outlawcrossfit.com

Skill work:
-10 minutes to establish a 3RM OHS

Then 4 rounds for time:

-5 Power Snatches
-10 BB Step-ups
-20 Burpees

*Every 3 minutes beginning on the 3rd minute, no matter where the athlete is on the WOD, the BB must be held overhead (using a snatch grip) for 30 seconds.  If the bar is dropped at any time during the 30 seconds, there is a 20 rep burpee penalty to be performed after the WOD is completed.

Chipper

-Skill work: 8 minutes of Split Jerks

Then for time: 10 reps each

-Power Clean (Rx 135#)
-Pull-ups
-Over Box Jumps
-Toes-To-Bar
-Thruster (Rx 95#)
-Wall Climb
-Thruster (Rx 95#)
-Toes-To-Bar
-Over Box Jump
-Pull-ups
-Power Clean (Rx 135#)

Good luck and post your times...

"Meet The Bear"

For time:

-7 Bear Complex (Rx 95#)
-100 Jump Rope Reps
-5 Bear Complex (Rx 115#)
-100 Jump Rop Reps
-3 Bear Complex (Rx 135#)
-100 Jump Rope Reps

*Note: For the Bear Complex all at once without putting the bar down.  You do a power clean, then front squat into a thruster, then a back squat into a thruster and then put the bar down.  That is one rep, now do it again.

Post WOD

-800 meter cool down jog, 15 Toes-To Bar, 10 Pull-ups, 10 GHDs
-800 meter cool down jog, 10 Toes-To-Bar, 8 Pull-ups, 8 GHDs

Good luck...Post your times...

Wall Ballin'

Skill work for 15 minutes of snatches

Then 5 rounds for time of:

-20 Wall Ball Throws (20#)
-20 Wall Ball Thrusters (20#)
-200 Meter Wall Ball Run (20#)

Just keep moving...Post your times...

"Dr. Frittsenstein"

I created it, North approved it, now we have to live with it.

-Warm-up as needed

Then 3 rounds for time:
-50 meter sled push (2 plates)
-10 Deadlifts (225#)*
-10 Box Jumps (30")*
-50 meter sled push (2 plates)
-10 Back Squats (135#)*
-10 Box Jumps (30")*

*Note: set up stations at each end of the sled pushes
Good luck, keep pushing, and have fun...this one hurts and fatigues the body.

If you have a fitness test tomorrow do the following...
"Elizabeth"
21-15-9 for time:
-Cleans (135#)
-Rind Dips

Functional Fitness

12 minutes to establish a working OHS weight

Then for time:

-50 Mountain Climbers
-15 OHS (75#)
-15 KB Swing (53#)
-50 Mountain Climbers
-12 OHS (75#)
-12 KB Swing (53#)
-50 Mountain Climbers
-9 OHS (75#)
-9 KB Swing (53#)
-50 Mountain Climbers

Good luck, have some fun, and post your weigths and times...

PM Workout

-Warm-up with a 400 meter run

Then for form: 4 rounds of

-6 Muscle-ups/Chest-To-Bar
-400 meter run
-12 Toes-To-Bar
-15 Box Jumps (24")

-Cool down with a 400 meter run

Run...Push...Throw

-8 minutes Split Jerk Work

Then for time:

-800m Run

-HSPU x 21

-Wall Ball x 21

-400m run

-HSPU x 15

-Wall Ball x 15

-200m Run

-HSPU x 9

-Wall Ball x 9

Good Luck and post your times...

WOD - "It Takes Two"

Six sets, five reps at each station:
- Snatch (95lbs)
- Front Squat (95lbs)
- SDHP (95 lbs)
- Burpees
- Pullups

NOTE: This is a partner workout. You don't necessarily have to go for time...just keep moving. Your partner goes through the each station once, then you go...repeat for a total of 6 sets.

Have a good'un.

WOD - "The Danimal"

Four Rounds for Time:
-400m Sprint
-Burpee Box Jump x 11
-Deadlift x 11 (rx 225 lbs.)

Post time to comments.

Rest

It's been a while since we've incorporated a rest day...

Go ahead and relax...you deserve it.

Functional Fitness AMRAP

Warm-up

-12 minutes of snatch balance practice.
*Start with the bar behind your head, thrust up and drop at the same time into a squat snatch, then stand it up.

Then

15 minute AMRAP of:
-200 meter run
-6 front squats (95# Rx)
-12 burpees

Good luck and good training...

"In The End"

“In The End”

-Warm-up

Then:

For time: 1, 2, 3, …9, 10 reps of:

-Wall Balls

-Pull-ups

-KB Swings (2 pood)

May 2012

The "REAL" Ron Swanson

I call it this because today we actually measured out a true 100 meters and it made a big difference.
Good luck and have fun...

Skill Work:
- Squat Cleans
- "L" Hold Pullups

WOD - Four rounds for time: (Rx)
- 400m Sprint
- Wall Climb x 5
- Sled Push 100m (3 bricks)
- Overhead Walk 100m (95 lbs.)

Monday Minutes

For 10 minutes:
5 snatches (95lbs) every even minute (0, 2, 4, 6, 8, 10 min.)
3 wall-climbs every odd minute (1, 3, 5, 7, 9 min.)

3 minute rest

7 minute AMRAP:
SDHP (95lbs) x 7
Box Jumps (24") x 7
Hand Release Push-ups x 7

"Team America"

Taken From outlawcrossfit.com with a variation.

*In teams of two complete:

100 KBS 24/16kg
50 Burpees
30 T2B
**10 Snatches (any style) 135/115#
30 T2B
50 Pull-ups
100 Partner Wall Balls 20/10#

For time.

Notes: *All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots. This means one teammate performs a Wall Ball shot, while the ball is in the air the other teammate steps in, catches it, and performs another Wall Ball shot. All reps must be performed alternating.

**If you can't do the snatches do heavy power cleans.

Olympic Lifts

Took a day off from Crossfit and focused on PRs in the following areas:
-Deadlifts
-Power Cleans
-Snatches

Flip Yesterday's WOD

As per yesterday's WOD, if you did one WOD now do the other.

Ready, Set, Go...

Functional Fitness

Due to numbers we split into two different groups today and did two different workouts.  Tomorrow we will switch and perform the other workout.

WOD #1
3 Rounds For Time:
-50 Yard Sled Push (Rx 4 Plates)
-15 Burpee Over The Box Jump (Rx 24")
-20 Toes-To-Bar

WOD #2 AKA Geronimo:
7 Min AMRAP (Rx 95#)
-3 Thrusters, 3 Pull-ups
-6 Thrusters, 6 Pull-ups
-9 Thrusters, 9 Pull-ups
-Continue adding 3 resp until the 7 minutes expires.

Rest for 4 minutes, then:

-20, 15- 10- 5 of Kettlebell Swings (Rx53#) and Burpees for time.

Good luck and post your results and which WOD you did.

Functional Fitness

12 Minutes to establish 1RM Snatch

-then-

Five rounds for time:
- 200m Sprint
- Snatches x 6 (95 rx)
- Box Jumps x 9 (24" rx)

Post times to comments.

Don't Stop...

Skill Work:
-15 Minutes to establish a 3RM OHS

Then

3 Rounds for total reps:
-90 Sec. Max Effort (ME) Power Cleans (Rx 135)
-90 Sec. Rest
-90 Sec. ME Burpees
-90 Sec. Rest

-Scale PC weights as needed per your body weight and good luck...

Outlaw

Each person gets:

-a sled with 2 x 45lbs on it
-a bar with 95lbs
-2 x 53lb KBs.

Rules:

You have to push the sled.
Use O/H walk for the bar.
Use farmer walk for the KBs.

You have to get all the gear around the triangle…..two times!!

Functional Fitness

12 minute AMRAP of:
-200 meter run
-3 wall climbs
-9 wall balls

Helen

-Dynamic warm-up

-Heavy Deadlifts
     5 sets x 3

-3 rounds for time:
     400 meter run
     KB swings x 21
     Pull-ups x 12

Compare to May's results.

Burpee Challenge

Burpees. For seven minutes. Go!

Please see link for details.
http://games.crossfit.com/workouts/the-open.

Feb 2012

The O.G.

Warm-up
-Heavy Power Clean
      5 sets of 3

Then for time:

-400 Meter Run
-40 Pull-ups
-20 Hand Stand Push-ups (HSPU)
-400 Meter Run
-30 Pull-ups
-15 HSPU
-400 Meter Run
-20 Pull-ups
-10 HSPU
-400 Meter Run

*HSPU can be modified with box and (2) 45lb plates push-ups, if needed after that do hand release push-ups.

WOD - "CNS Shock PT II"

- 400m Row x 2
- Incline Dumbbell Bench, 10, 8, 6
- Flat Dumbbell Bench, 10, 8, 6
- Rope Crunches, 3x20 & T2B 3x12
- 400m Sprint x 2
- Flat Dumbbell Flies, 3x8
- Chest Expansions, 3x8-6

Recover. Viva Las Vegas.

WOD - "Hoffin'"

21, 15, 9 of:
- Wall Ball Shots (20 lbs)
- Pushup/Dip Combo
- SDHP (95 lbs)

Begin each round with a 400m sprint then end the WOD with a 400m sprint...so you will complete four 400m sprints total.

Have a good'un.

WOD - "Ruckus"

AMRAP in 15 Minutes:
- Sled push/pull
- Pullups x 10
- KB Swings x 8
- Ring Dips x 5

Post the number of rounds completed to comments. Compare rounds completed to October's Ruckus.

PM Strength Workout - Back:
- Weighted Pullups, 10, 8, 6, 4, 2
- Lat-Pulls, 15, 12, 9
- Single Arm Row, 6-8x3
- GHD, Weighted crunches, side bends for core.

WOD - "Power House"

Skill Work:
- Power Clean + Push Jerk, 7x1 (heavy singles, <60 sec. rest)

-then-

21-15-9:
- OHS
- Toes-to-bar

WOD - "Danimal"

Skill Work
- 15 Handstand Pushups

-then-

Four Rounds for Time:
- 400m Sprint
- Burpee Box Jump x 11
- Deadlift x 11

Post weight and times to comments.

WOD - "CNS Shock"

CNS Shock:
- C2 400m x 2
- Box Squat, 6, 5, 4, 4
- GHD, 3x15
- Front Squat, 6, 5, 4, 4
- Sprint 400m x 2
- O/H Squat, 6, 5, 4, 4
- Snatch Squat (Skill only)
- C2 400m x 2

Strength Routine

Strength:
- Deadlift, 5x5
- Push/Press, 5x5
- Weighted Pullups, 5x5
- GHD and Recovery

Buckeye 300

Snatches (95lbs)
SDHP (95 lbs)
Pullups
KB Swings (1.5 Pood)
Box Jumps
Thrusters (45lbs)
Crossfit Situps
Hand Release Pushups
Pullups
Burpees

May 2012 Times

Dec 2011 Times

June 2011 Times

WOD - "H-Oly Tuesday"

Skill Work
- Split Jerk for 15 minutes or establish 1RM

-then-

15 Minute AMRAP:
- Power Clean x 7
- O/H Walk for 50m
- Wall Ball Shots x 15

Post rounds completed to comments. Have a good'un.

WOD - "Meet the Bear"

7 Bear Complex
100 Jump Rope Reps
5 Bear Complex
100 Jump Rope Reps
3 Bear Complex
100 Jump Rope Reps
*NOTE: Attempt to increase weight for each bear round. For example, start with 95 lbs. for 7, then attempt 115 for 5, etc.

PM Workout - Chest 5x5
- Flat Dumbbell
- Incline Dumbbell
- Decline Dumbbell
- Flies
- GHD Planks s/s with 2x25 Decline Situps

Strength and Running WODs

Strength
Warm Up:
C2 Row:  3 x 400m
GHD: 2 x 10
Skill Work:
OHS 3 x 5
Squat Snatch 3 x 5
Strength:
Box Squat 5 x 5
Front Squat 4 x 4
Power Clean 3 x 3
Core Work:
GHD Planks x 2
Decline Situps 2 x 25
Rope Crunch 2 x 25

Running
Run 6 half-miles alternating between 3 mile goal time and slightly slower than 3 mile goal time.  No rest between half-miles.

Fran

21, 15, 9
Thrusters (Rx 95)
Pullups

Afternoon Strength WOD (Shoulders)
BNeck Press x 5 - 10, 10-8, 8-6, 6-4, 4-2
Straight Bar Upright Row x 3 - 10-8, 8-6, 6-4
Arnold Press x 3 - 10-8 x 3
Superset- 10, 8, 6
                Front Raises
                To Lat Raises
                To Rear Delt Raises
Boxbar Shrug x 3 - 21, 15, 9
Pushpress x 3 – 10-8, 6-4, 4-2

Danimal

4 Rounds:

400m Run

11 Burpee Box Jumps

11 Deadlifts (Rx 225)

Afternoon Strength WOD (Arms)
Arms
Superset
E-Z Bar Curl x 5 – 21, 15, 12-10, 8-6, 4-2
Weighted Dips x 5 – 21, 15, 12-10, 10-8, 8-6
Superset – 10, 10-8, 8-6
Reverse Curl x 3 
Skull Crushers x 3
Close-grip Bench x 3
Superset- 10, 10-8, 8-6
                DBell Curl x 3
                Overhead DBell Ext  x 3
Superset- 10, 10-8, 8-6
                Hammer Curl x 3
                Rope Pushdown x 3
Superset
                20 lbs Underhand Wrist Curl- 20, 15, 10
                12.5 lbs Overhand Wrist Curl- 10 x 3
                Low Cable Curl x 3 – Max Set of 42.5 lbs while partner does wrist curls

Strength WOD

3mile Morning Run

Flat DBell Bench x 5- 15, 12, 10-8, 8-6, 6-4 Reps

                Superset with

Weighted Pull-ups (Any Grip) x 5- 20, 10, 8, 6, 4

Incline DBell Bench x 4- 10, 8-6, 6-4, 4-2 

                Superset with

Lat Pulldown x 4- 10, 8-6, 6-4, 4-2

Flyes x 3- 10-8 x 3 (Or Cable Crossover)

                Superset with

Seated Row x 3- 10-8 x 3

Push-ups x 3- 40 (regular), 20 (incline), 15 (cross-fit)

                Superset with

Toes-to-Bar x 3-10 x 3

Superset with

Incline Crunches x 3 - 30 x 3

Prometheus

Rx:
21, 15, 9
Sled Push
400m Run
Handstand Pushup
OHS (65lbs)

Scaled:
21, 15, 9
Sled Push
400m Run
PVC Pushup
Squat

WOD - "Strength Routine"

A.M. Workout - 4 Mile Run (sub-8/mile)

P.M. Workout - Strength Routine:
- Deadlift, 5x6 (or lower rep-range)
- Weighted Pull-ups, 5x10 (gradually add weight, lower rep-range as sets continue)
- 1-Arm Ro, 4x10, 8, 6
- Preacher E-Z Bar Curl Dropset, 3x10, 8, 6

Have a good'un.

Christmas in June

Just like the song "12 Days of Christmas" (e.g. ROUND 1 - 1 Thruster, ROUND 2 - 2 Snatches, 1 Thruster, ROUND 3 - 3 SDHP, 2 Snatches, 1 Thruster, etc.)

1 Thruster (95lbs)
2 Snatch (95lbs)
3 SDHP (95lbs)
4 Pass-Thrus
5 Burpees
6 Pullups
7 Toes to Bar
8 Box Jumps
9 Crossfit Situps
10 KB Swings (53lbs)
11 Power Cleans (95lbs)
12 Wall Climbs

Total Reps Just to Know:

Thruster - 12
Snatch - 22
SDHP - 30
Pass-Thrus - 36
Burpees - 40
Pullups - 42
Toes to Bar - 42
Box Jumps - 40
Crossfit Situps - 36
KB Swings - 30
Power Cleans - 22
Wall Climbs - 12

Geronimo

7 Min AMRAP

- 3 Thrusters, 3 Pullups
- 6 Thrusters, 6 Pullups
- 9 Thrusters, 9 Pullups
- Continuing adding 3 reps until 7 minutes expires.

Rest for 4 minutes.

20, 15, 10, 5 of Kettlebell Swings (53lbs) and Burpees for time.

Post rounds and times to comments.

Sprints & 5-3-1

800m Sprints x 6

Recover

Reps of 5,3,1:
- Box Squat
- Shoulder Press
- Bench Press
- Shrugs (3x10)
- GHD (3x10)

Have a good'un.

WOD - "Beginner Saturday"

Three Rounds for Time:
- 400m Sprint
- 50m Burpee Broad Jump
- Pullups x 15
- SDHP x 15
- Box Jumps (24" Box) x 15

Post times to comments.

It's Official: Crossfit Saturday's Start Tomorrow

For anyone interested:

I will be holding functional fitness sessions on Saturday mornings at Converse Hall. Tomorrow I plan on kicking it off at 1100 - feel free to swing through!

Have a great summer.

WOD - "Fight gone bad"

Three rounds, one minute at each station:
- Lateral burpees
- KB swing (1.5 pood)
- Ball slams (20lb ball)
- Ammo can presses
- Crossfit situps

**NOTE: One minute at each station, nonstop. After all five stations are completed, rest for one minute, then begin the next round. Post number of TOTAL reps to comments. Have a good'un.

WOD - "Nutts"

Complete for time:
- Handstand Pushups x 10
- Deadlift, 245 lbs. x 15
- Box Jumps x 25
- Pullups x 50
- Wallballs x 100
- Double Unders x 200 (or 400 single count)
- 400m Sprint w/ 45 lbs. Sandbag

WOD - Bob Evans (Down on the Farm)

Three rounds for time:
- Snatch x 7
- KB Farmer Walk, 1.5 pood
- SDHP x 7
- O/H Barbell Walk

Post time to comments.

WOD - Helen (Courtesy of Crossfit)

Three rounds for time:
- 400m Sprint
- 1.5 Pood KB Swing x 21
- Pullups x 12

*Goal - Many Crossfit gyms have a "Helen: Sub-10 Club" -- Try to complete the WOD under 10 minutes. Post time to comments.

WOD - Doone Buggy

Four rounds for time:
- Sled push (around the triangle w/ 135 lbs.)
- Ammo can press x 80
- Pullups x 30
- Burpees x 20
- Handstand pushups x 10

*NOTE: This is a partner workout. Split up the reps amongst yourselves as required (for example, each of you do 40 ammo can presses).

Have a good'un...and don't throw up.

WOD - 5x5

Leg Strength Split:
- O/H Squat, 2x5
- Front Squat, 2x5
- Back Squat, 2x5

5x5:
- Straight Bar Curls (BroMigo!)
- Deadlift
- Split/Jerk

Core between sets. Have a good'un.

WOD - Functional Fitness

12 Minute AMRAP:
- Burpees x 5
- KB Swing x 10
- Medicine Ball Slams x 15

Post the number of rounds completed to comments. Have a good'un.

WOD - Strength

AM Workout - Marine Corps PFT
- 20 Pullups
- 100 Crunches
- 3 Mile Run

PM Workout - Lt Fouse Strength Routine
- Flat DB Bench s/s Weighted Pullups
- Incline DB Bench s/s Weighted Chinups
- Flat DB Flies s/s Weighted Hammer Pullups
- Pushups s/s Prone Pullups

WOD - Functional Fitness

Morning:
- 800m Sprint
- 30 Pullups
- 400m Sprint
- 20 Burpees
- 200m Sprint
- 10 Wall Climbs
- 200m Sprint
- 20 Burpees
- 400m Sprint
- 30 Pullups
- 800m Sprint

Afternoon:
Box Squats 5 x 5
Core Work
3 power cleans on the minute for 10 mins
Core Work
5 rounds max height box jumps

In the End

1, 2, 3, ...9, 10 of:

Wall Ball
Pull-up
KB Swing (1.5 pood)

Functional Fitness and Strength

AM WOD - 7 rounds, 7 reps each exercise:
- Powercleans
- Pushup/dip combo
- Toes-to-bar
- Burpees

PM WOD - 3x5 Strength
- Overhead squats
- Weighted pullups
- Seated military press

*Core b/w stations: GHD, rope crunches and atomic situps

Have a good'un.

Partner Pain

10 rounds per partner with 5 reps of each exercise.

First partner completes a round and then rests while the other partner is completing their round.

Snatch (95lbs)
Front Squat (95lbs)
SDHP (95lbs)
Burpee
Pull-up

WOD - 5x5

A.M. Workout - Four mile boots and utes run

P.M. Workout - 5x5:
- Back Squats
- Incline Bench
- Flat Bench
- Push Press
*Core work b/w sets.

WOD - 6 Mile Hike and WOD

6 Mile Hike followed by MCMAP Cals.

Have a good weekend.

Buckeye 300

30 reps of each exercise:
- Snatches (95lbs)
- SDHP (95lbs)
- Pullups
- KB Swings (1.5 Pood)
- Box Jumps
- Thrusters (45lbs)
- Situps (XFit Style)
- Pushups (Hand Release)
- Pullups (again)
- Burpees (last exercise)


Post times to comments.

Functional Fitness

Three rounds:
- 400m Sprint
- 5 Powerclean & Press
- 5 SDHP
- 10 Pullups

Rest 4 minutes. Repeat (2 cycles total).

Post times to comments.

5x5

Five sets, five reps:
- Box squats
- Push/press
- Weighted pullups

*Core work b/w each station.

WOD - Functional Fitness

Twenty minute AMRAP:
- Overhead push/press x 12
- Pullups x 12

Post number of rounds completed in twenty minutes to comments. Good luck...

WOD - Fartlek and 5x5

A.M. WOD - 4 Mile Fartlek Run

P.M. WOD - 5x5:
- Back squats
- Split-jerk
- Pullups
- Box jumps
- Handstand pushups

Have a good'un.

Monday and Tuesday's WODs

Monday
5 Rounds of:
100m Fireman Carry
95lb SDHP x 10
95lb PushPress x 10

Tuesday
5 Rounds of:
95lb Thrusters x 10
10 Barbell Burpees - Go down on one side of the bar and then jump latteraly over the bar into next burpee
95lb overhead carry - 100m

WOD - Functional Fitness

Endurance WOD: - 1 Mile Sprint - Wall Climbs x 7 - XFit Situps x 40 - Wall Climbs x 5 - XFit Situps x 40 - Wall Climbs x 3 - 1 Mile Sprints Post times to comments.

WOD - Functional Fitness

Heavy Crossfit - 3 Rounds:
- Deadlift (315 lbs) x 3
- Ring Dips
- Sled Push x 50m

Rest 3 Minutes.

Repeat.

WOD - Functional Fitness

Five rounds, fifteen reps at each station:
- Pullups
- Box Jumps
- KB Swings
- Toes-to-bar
- XFit Pushups

Post times to comments. Have a good'un.

WOD - Functional Fitness

Three rounds - one minute at each station:
- Snatch (65 lbs)
- Front Squat (65 lbs)
- Push Press (65 lbs)
- OHS (65 lbs)

Rest two minutes between rounds.

Have a good'un.

WOD - Endurance Course & Strength Routine

A.M. Workout:
- Endurance Course (~3.5 miles with various obstacles and stations. Boots & utes.)

P.M. Workout - The Lt Fouse Chest & Back Routine:
- Weighted pullups, 5x6
- Flat Barbell Bench, 4x6
- Lat Pull Downs, 3x6
- Incline Barbell Bench, 3x6
- Bent-over Rows, 3x6
- Decline Barbell Bench, 1x6

Have a good'un.

Tough Mudder!

Team Bacon8ers represented!

12 miles with over 20 obstacles...it was a blast.

WOD - Shoulder Strength Routine

Too much to list...just ask Lt Fouse.

WOD - Functional Fitness

21, 15, 9:
- 400m Sprint*
- Barbell Thrusters (95 lbs. Rx)
- Burpees
- XFit Situps

*Start each round with a 400m sprint...then one more at the end of the WOD (a total of four 400m sprints).

WOD - Functional Fitness

Five rounds for time:
- Power cleans w/ 185 lbs x 3
- Pushup/hip extension pass thrus x 6
- Toes-to-bar x 9

Post WOD core work:
- 30 second L-holds x 3

Have a good'un.

WOD - Fartlek Run

1 Mile to Beekman

3 laps around the park (3 miles total):
- 400m Sprints with Cals at each stop

1 Mile RTB (5 miles total)

6 Mile Hike

Have a good'un.

WOD - Platform Work

More of an active recovery workout than anything else:

Three sets, 5 reps:
- Clean & Jerk
- Power Snatch
- Overhead Squats
- Bear Complex

Stretch and core work at the end.

WOD - Functional Fitness

10, 9, 8, 7...1 of:
- Flat Bench
- Single Arm Dumbbell Clean & Press
- Burpee Box Jumps

Post time to comments.

WOD - Functional Fitness

AMRAP in 12 Minutes:
- Burpees x 5
- KB Swings x 10
- Wall Ball Slams x 15

Post the total number of rounds achieved to comments.

WOD - Shoulder Strength

A.M. Workout - Sprint Focus:
- 400m Sprint, 2 Minute Rest
- 800m Sprint, 3 Minute Rest
- 1 Mile Sprint, 4 Minute Rest
- 1 Mile Sprint, 4 Minute Rest
- 800m Sprint, 3 Minute Rest
- 400m Sprint

P.M. Workout - Shoulder Strength:
- Seated dumbbell shoulder press, 4x5
- Toes-to-bar x 10, rope crunches x 20
- Lateral raises s/s side raises, 3x8-10
- Decline situps x 20, knee raises x 10
- Trapbar shrugs, side bends, upright rows, 3x8-10

Have a good'un.

WOD - Four Mile Boots & Utes Run

Have a good'un.

WOD - Functional Fitness

For time:
- 115 lbs. Push/Press

Immediately into 3 rounds of:
- Ring dips x 10
- Toes-to-bar x 10
- XFit Situps x 30
- 2 pood KB farmer's walk for 100m

Post times to comments. Have a good'un.

WOD - Functional Fitness & Sprints

A.M. WOD - 5 Rounds for Time:
- 400m Sprint
- 12 Pullups
- 21 KB Swings (53 lbs.)

P.M. WOD - Sprints:
- 800m Sprints x 5 - After each sprint, jog a quarter mile at a pace that will keep your HR high, then sprint another 800m. Repeat until a total of 5 800m sprints are commenced.

Have a good'un.

WOD - "Rocketman" (Revisited)

For time:
- 400m Sprint
- 30 Pullups
- 400m C2 Row
- 20 Burpees
- 400m Sprint
- 10 Wall Climbs
- 400m C2 Row
- 20 Burpees
- 400m Sprint
- 30 Pullups
- 400m C2 Row

Fun stuff. Have a good'un.

WOD - Monday Minutes

For 10 minutes:
5 snatches (95lbs) every even minute (0, 2, 4, 6, 8, 10)
3 wall-climbs every odd minute (1, 3, 5, 7, 9)

3 minute rest

7 minute AMRAP:
SDHP (95lbs) x 7
Box Jumps x 7
Push-ups x 7

WOD - "Functional Fitness"

Six rounds for time:
- Deadlift x 3 (275 lbs)
- Toes-to-bar x 6
- Burpees x 9

Have a good'un.

WOD - "The Ron Swanson"

Skill Work:
- Squat Cleans
- "L" Hold Pullups

WOD - Four rounds for time:
- 400m Sprint
- Wall Climb x 5
- Sled Push 100m (3 bricks)
- Overhead Walk 100m (95 lbs.)

WOD - "Davy Crockett"

Skill Work - Bear Complex (3 Sets, 6 Reps, 95 lbs.)

WOD - Four rounds for time:
- 50m Bear Crawl
- 50m Burpee Broad Jump
- 15 Pullups
- 15 SDHP
- 15 Wall Ball Slams (20 lbs.)

After the WOD, a few of us went on a 5 mile active recovery jog. It's too nice outside to call it quits.

Have a good'un.

WOD - "Nutts"

Compare to November's time.

Complete for time:
- 10 Handstand Pushups
- 15 Deadlift (245 lbs)
- 25 Box Jumps
- 50 Pullups
- 100 Wallballs (20 lbs.)
- 200 Double Unders (or 400 Single Count)
- 400m Sprints w/ 45 lb. Sandbag

WOD - Functional Fitness

Four rounds for time (w/ a partner...divide workload as necessary):
- Sled Push (Complete Triangle)
- 80 Ammo Can Presses
- 30 Pullups
- 20 Burpees
- 10 Hand Stand Pushups

Have a good'un.

WOD - Bromigo

We started to do a vanity workout - Arms. Then, we got bored and did a small WOD. Here it is:

Arms - 3 sets, 8-10 reps:
- EZ Bar Curls s/s Skull Crushers
- Dumbbell Hammers s/s Triangle Push Downs

WOD - 4 rounds:
- 400m C2 Row
- 12 Box Jumps
- 10 Handstand Pushups

Have a good'un.

WOD - Functional Fitness

Four rounds for time:
- Pullups x 20
- Kettlebell Swings (53 lbs.) x 15
- Push/Press (95 lbs.) x 10
- Pushup/Dip Passthru x 10
- 400m Sprint

WOD - Fran

Courtesy of Crossfit.com:

Fran - 21, 15, 9:
- Thrusters (95 lbs.)
- Pullups

Post times to comments.

WOD - 5x5

Five sets, five reps of the following:
- Back Squat
- Deadlift
- Flat Dumbbell Bench
- Incline Dumbbell Bench
- Seated Military Press

Functional Fitness

75lbs Rx

Run 400m

30- Pull-Ups

30- Snatch

Run 400m

30- 20# Medi Ball Slams

30- Push-Press

Run 400m

30- Pull-Ups

30- Snatch

Run 400m

30- 20# Medi Ball Slams

30- Push-Press

Sorry I got this up so late, it took all evening for me to recover!

Functional Fitness

Wall Climb x 5

Thruster (75#) x 15

Burpee x 15

Wall Climb x 5

Thruster (75#) x 15

Burpee x 15

Wall Climb x 5

3 Minute Rest

Repeat

Mid-level Endurance

800m Run

30 Pull-Ups

30 Pass-Thru w/dip

800m Run

30 Sumo Deadlift High Pull @ 95#

Barbell Overhead Walk 50yds down and back @ 95#

800m Run

30 Pull-Ups

30 Pass-Thru w/dip

800m Run

30 Sumo Deadlift High Pull @ 95#

Barbell Overhead Walk 50yds down and back @ 95#

* Had a huge turn out today! Awesome day seeing everyone get back into the swing of things. Lots of great competition between the participants. Push yourself and work for the weekend!

Functional Fitness

21, 15, 9, 3.

Snatches x 95#

Burpees

Weighted Sled Push* 3-45# plates approx. 238lbs - push 25 yds down, 25 yds back once after each set of snatches and burpees.

*If a sled in not available run 400m, while carrying a 45# plate.

Burpee Challenge

Burpees. For seven minutes. Go!

Please see link for details.
http://games.crossfit.com/workouts/the-open.

Functional Fitness

5 rounds of:

Deadlift x 9

Power Clean x 6

Push Press x 3

For this one we are going to pair up with a partner of comparable strength and preload 3 bars with weight for the assigned lifts. One partner will work their way through the exercises and upon completion of the push-press their partner will begin working their way down the bars. This allows for a small break between completions. Repeat five times.

WOD - Functional Fitness

Ten rounds for time:
- KB Swings
- AbMat Situps
- Burpees (w/ 6" vertical)

WOD - 5x5

- Flat dumbbell benchpress
- Standing military press
- Cable flies

Core Complex, 3 rounds:
- Toes-to-bar x 10
- Weighted rope-crunches x 20
- Side bends x 10 (ea. side)

WOD - Functional Fitness

4 Rounds of:

15 Power Cleans @ 135lbs

15 Burpees

WOD - Functional Fitness

As fast as possible:

- 1000m C2
- 50 Wall Ball Shots (20 lbs.)
- 50 Box Jumps (24")
- 1 Mile Sprint
- 50 Pullups

Don't stop...just push.

Functional Fitness

10 Rounds:

1 x Wall Climb into Hand Stand Push-Up

4 x Pass Thrus w/ hip extension(1)

8 x Burpees

12 Straight Leg Situps(2)

*1 - On Pass-Thrus you will complete the deep push-up, pass through the bar, and go into a hip extension as opposed to a dip.

*2 - Keeping ankles together, and legs flat on the ground while completing a sit-up. You will reach behind your head and touch the deck after each sit-up.

WOD - 5x5

Five sets, five reps:
- Back squats
- Standing military press
- Flat dumbbell benchpress

WOD - Functional Fitness

10, 9, 8, 7...1:
- Front Squats

Combined with 1, 2, 3, 4...10:
- KB Swings

Post times to comments.

Happy training.

WOD - Functional Fitness

Today's WOD is courtesy of Crossfit.com.

"Desforges"

Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

NOTE: We substituted knees to elbows with toes-to-bar. Happy training.

WOD - "Functional Fitness"

Five rounds for time:
- Deadlift x 5 (70% 1RM)
- Burpee x 10

Thrusters and Sit-ups

50 Barbell Thrusters
50 X-Fit Sit-Ups

3 Minute Break

Repeat

WOD - 5x5

Five sets, five reps of the following:
- Overhead Squats
- Overhead Split/Press (starting in upright rack position)
- Flat Bench

WOD - "Functional Fitness"

10, 9, 8, 7...1:
- Snatches (95 lbs.)
- Box Jumps (24" box)
- *3 Burpees (on the minute)

*Do the WOD with a partner. Once each consecutive minute passes, the individual doing the exercise has to stop what s/he is doing and knock out 3 burpees, then continue with the WOD.

Post overall time to comments.

Happy training.

WOD - Functional Fitness

Endurance focus. Pain is the name of today's game.

As fast as possible:
- 1 mile sprint
- 25 push-press
- 100 MC crunches
- 1000m C2
- 25 push-press
- 100 MC crunches
- 1 mile sprint

Try not to spill your lunch.

WOD - Functional Fitness

This one hurts.

For time (in order):
- 400m Sprint
- 50 Pullups
- 50 Deadlifts (135 lbs)
- 400m Sprint
- 50 Pushups
- 50 XFit Situps
- 400m Sprint
- 50 Pullups
- 50 Deadlifts
- 400m Sprint
- 50 Pushups
- 50 XFit Situps

Post times to comments...good luck with this chipper.

WOD - Functional Fitness

Twelve rounds, on the minute:
- Powerclean x 2
- Burpees x 5

Core and cool down:
- 25m O/H walk
- 15 toes-to-bar

Happy training.

WOD - 5x5

Five sets, five reps of each exercise:
- Back squats
- Shoulder press
- Flat bench
- Incline bench

Stretch. Have a good'un.

WOD - Strength

Deadlift, 7 sets, 1 rep (try to attempt PR)

100 pullups (break them up as needed)

Have a good weekend.

WOD - Functional Fitness

For time:
- 10 Wall Climbs
- 20 Power Cleans (135 lbs.)
- 30 Box Jumps (24" box)
- 40 Burpees
- 50 Squats

Rest. Stretch. Marvel at your greatness.

Happy training.

WOD - Functional Fitness

10, 9, 8, 7...to 1:
- Snatches (standard 95 lbs)
- Pullups
- Sled Push (~25 yards - one push following each round)

Post times to comments.

Happy training!

WOD - Shoulder Strength

3 sets, 6-8 reps:
- Standing barbell military press
- Seated dumbbell military press
- Front raises
- Lateral raises
- Trapbar Shrugs

Core & Cooldown, 3 rounds:
- Rope crunches x 25
- Toes-to-bar x 10
- Side bends w/ 45 lbs plate x 10 (each side)

Happy training!

WOD - Functional Fitness (Endurance Focus)

5 Suicide Sprints (Basketball court)

Followed directly by...

30 Rounds for time:
- Kettlebell Swing x 2
- Burpee Squat x 2

Rest

1 Mile Sprint

WOD - Functional Fitness

PART I - AMRAP for 6 minutes:
- Overhead Squat x 3
- SDHP x 3

Rest 3 minutes

PART II - AMRAP for 6 minutes:
- Wall Climbs x 3
- Dumbbell Front Squats x 6

Post times and weight used for each exercise to comments.

Happy training.

WOD - Functional Fitness

20 Rounds for time:
- 2 Thrusters
- 5 XFit Situps

WOD - Chest & Arm Strength

8-10 Reps, 3 Sets:

- Incline Dumbbell Bench s/s w/ Standing Dumbbell Hammers
- Flat Dumbbell Bench s/s w/ Seated Preacher Curls
- Incline Dumbbell Flies s/s w/ Cable Curls
- Cable "Wolverines"

You are what you eat (Part II)

It's apparent that the Paleolithic lifestyle is growing at an incredible rate of speed. My first experience with Robb Wolf's Paleo Challenge was successful - but barely. I didn't plan out many meals ahead of time, which resulted in consuming the same types of food (same ingredients, same preparation, etc.) almost daily. This cyclical effect can pose problems for a number of reasons:

1. Food allergies can develop - especially with over-consumption of eggs / poultry
2. Lack of variety tends to lead to lack of nutrients
3. Eating the same foods for 30 days can be boring...sandwiches and other vessels of satanic-bodily destruction look awfully satisfying after 2 weeks of "strict dieting"

As I've mentioned above, I managed to squeeze out the challenge with little deviation and pretty amazing results...but it wasn't easy. Now, it's the beginning of a new year and another commitment to the Paleolithic way of life. I'm two weeks into strict Paleo and it has been much easier. The reason - variety.

Every Sunday, the wife and I have been using various websites to build meal plans for the upcoming week. Instead of eating a Big Ass Salad (courtesy of Mark Sissons) every day, we have been throwing down more lean meats and root vegetables. My point - looking up recipes and a bit of experimentation can make your Paleo challenge much easier.

Here are a few websites we frequent for meal ideas:
- The Foodee
- Everyday Paleo
- Paleo Hacks

If you have more you would like to share, please post the links to comments.

Happy eating.

WOD - Leg Strength

WOD - Legs, 4 sets, 6-8 reps
- Box squats
- Dumbbell front squats
- Barbell lunges
- Suitcase Squats

WOD - Functional Fitness

Three rounds of:
- Power clean x 3
- Push up / dip passthru x 6
- Burpees x 9

Rest 3 minutes - Repeat for 3 cycles.

Post weight used for power cleans and time for each three-round-cycle to comments.

Happy training.

WOD - Shoulder Strength

3 sets, 8 reps: Superset:

- Standing Military Press
- Side raises

- Seated Military Press w/ Dumbbells
- Front Raises

-Up right rows
-Dumbbell Shrugs

Finished with:
1000m Row
Floor Sweepers x 15
Rope Crunches x 20
800m Run
Floor Sweepers x 15
Rope Crunches x 20
1000m Row
Floor Sweepers x 15
Rope Crunches x 20

Happy training.

WOD - Functional Fitness

Ten rounds for time:
- Wall ball shots x 5
- Ball slams x 5
- Pullups x 5
- Box jumps x 5

Happy training.