Strength: Deadlift 5×5
then
AMRAP in 20 minutes of:
– 5 front squat (135/95)
– 10 push-ups
– 15 double unders
Month: October 2011
30 Day Challenge: Day 1
So it begins… The dreaded 30 days or ridding your diet of all that is questionable for consumption. It will be tough, but you will be tougher! Good luck to all those participating.
Some ideas for paleo friendly snacks:
Hard Boiled Eggs
Leftovers
Smoothie
Handful of Nuts (Almonds, Macadamias, Pistachios, Hazelnuts)
Carrots with pesto
Fruit (try for lower glycemic like berries)
Celery or piece of fruit with almond butter
Trail Mix w/o peanuts (nuts, seeds, raisins, etc.)
Larabar (Coconut Cream Pie is my fav)
Beef Jerky (watch the sodium and try for better quality with no nitrates)
Strength:
– Build up to a heavy 3-rep thruster in 10 minutes
Skill:
– Kettlebell snatch
Metcon:
21-15 and 9 rep rounds of:
– Left-arm Kettlebell snatch (1.5/1)
– Right-arm Kettlebell snatch
– Pull-ups
The big day is coming
The East Dallas CrossFit 30 Day Challenge starts this coming Monday (October 24th). Information was sent out via email. If you did not receive the email, please let me know at [email protected]. Time to make some sacrifices! Are you up for it?
FREE Saturday workout this Saturday at 10am. If you have a friend who hasn’t heard of CrossFit then bring ’em!
Five sets of:
Handstand Holds x 45 seconds
(accumulated time – if you come down, get back up; if you’re an advanced athlete, these should be freestanding)
Rest 45 seconds
L-Sit x 45 seconds
(accumulated time – if you break, get back into it)
Rest 45 seconds
Pistols x 5 reps each leg
(use appropriate modifications – regressions and/or progressions – as necessary)
Rest 45 seconds
Hollow Rocks x 40 reps
(nice and smooth)
Rest 45 seconds
Perfect Burpees x 10 reps
(these should be pretty – landing feet in nice squat position with proper posture – not necessarily fast)
Rest 45 seconds
Five sets of:
Front Squat x 2-4 reps @ 20X1
Rest 20 seconds
Unbroken Chest-to-Bar Pull-Ups x 10-15 reps as quickly as possible
Rest 3-4 minutes;
and then,
Complete rounds of 15, 12 and 9 reps for time of:
135/95 lb. Hang Squat Cleans
Burpees
Fit 2 Fat 2 Fit
Fit 2 Fat 2 Fit after 5 months
This is the story of one committed trainer who pledged to be extremely unhealthy for 6 months. His purpose? – To experience first hand what it is like mentally and physically to be overweight, but more importantly to inspire people to get healthy through diet and exercise. You can track his journey through his blog complete with pictures of week to week “progress”.
30 Day Paleo Challenge starts Monday (October 24th)!
Take 15-20 minutes to build to a heavy 3-RM Overhead Squat;
and then,
Against a two-minute running clock, complete the following:
400 Meter Run
Walking Lunges x Max Reps
Complete a total of four sets, and rest exactly 2 minutes between sets.