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.

WOD - Strength

Strength Focus (Back)
Skill Work:
- Weighted pullups (dip belt w/ dumbells), 4 sets, 3-5 reps

Strength Routine:
- Deadlifts, 4 sets, 3-6 reps
- Seated Rows, 4 sets, 6-8 reps
- Lat Pulldowns, 4 sets, 6-8 reps

WOD - "Cross Combo"

This WOD is a combination of strength and functional fitness. Enjoy.

Strength:
- Thrusters, 12 sets, 2 reps w/ 20 second rest b/w sets

Rest

Four rounds for time:
- Wall climb x 5
- KB swings x 10
- XFit situps x 20

Post times to comments. Happy training.

WOD - "The 2ndLt"

This one is more taxing than you might expect. The air squats get to you around round 2.

AMRAP 3 mins:
- Deadlift x 3 (185lbs)
- Pushups x 6
- Squats x 9

Rest 1 min
Repeat for 4 total rounds

Happy training.

WOD - Chest & Arms

WOD - Chest & Arms, 3 sets, 8-10 reps
- 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"

Happy training.

WOD - "Welcome Back"

Five rounds for time:
- Snatch x 5 (95 lbs.)
- Burpee Broad Jumps

Sounds easy, right?

Happy training.

Happy New Year!

Our resolution: Lift more. Run fast. Eat clean.