Workout of the Day
31 Oct 2010
Scott’s B-Day WOD
20 Min AMRAP
5 Dead hang pull-ups
1 Shoulder press (135#/95#)
Post number of completed rounds + additional reps to comments.
47 Days and Done!
We made it! The 47 Day Paleo Challenge is in the books. Now it is time to reflect on the last month and a half and see what we learned. I happen to know that some of you may have slipped up a little. Some of you had moments where you literally crashed and burned. There were also those who stayed true the entire 47 days. Regardless of which category you fall into, it is our hope that you learned something about yourself over the last 47 days. This is not the first time I have done a strict challenge like this and I learned things about myself. The biggest thing for me was that I found on several occasions that the Paleo Challenge was actually a saving grace. I found myself in a few situations where I was surrounded by not only things that weren’t Paleo, but by things that were just downright not good. In the past it is likely that I might have succumbed and eaten the food only to regret it later. During this challenge I stayed true and was thankful I did every single time.
So, here are my questions to you: What did you learn about yourself over the last 47 days? Are you willing to share your lesson? Are you willing to tell us which category you fit into (slip, crash & burn or true blue)? Also, what were your results? Did you lose weight, drop some pants sizes, set big PR’s? Did you take before pics, because now is the time to take those afters. If you have a great story to tell, please share it with the rest of us. We can learn from everybody’s experience be it positive or negative.Read more
30 Oct 2010WOD: Rest Day KCF Dinner Details The list of dinner attendees is growing quite large. Should be an awesome night. Here are the details: When: Saturday, November 6th @ 6:30pm Where: Campana’s (map) Yeah, we get it, a bit ironic to be going to an Italian joint immediately following a Paleo challenge. Consider this your [...] Read more
29 Oct 2010WOD: Hal’s Birthday WOD For time: 400m Run 3 Rounds 22 Wall Balls (20#/14#) 22 Push Press (65#/45#) 22 OH Bumper Plate Lunges (45#/25#) 660m Row Start with either the run or the row and finish the WOD with the other. Post your time and guesses on Hal’s age to comments. Trying New Things A [...] Read more
28 Oct 2010WOD: Again Faster Competition Team WOD #6 16 Minute AMRAP 8 Chest to bar pull-ups 8 Alternating pistol squats 8 Deadlift (185#/135#) Post number of completed rounds to comments. In a previous post you may recall me identifying one benefit of increasing my commute time to work from 4 minutes to 30 minutes was that [...] Read more
27 Oct 2010WOD: Weighted Ring Dips 3-3-3-3-3 Then 3 Rounds for time 15 Hang Power Snatch (75#/55#) 15 Sumo Deadlift High Pull (75#/55#) 15 Barbell Jump Overs Post max weight and time to comments Good Local Eats & Paleo to Boot! Have you been to the Oak Table Cafe in Kingston yet? If you haven’t you are [...] Read more
26 Oct 2010WOD: “Tired” Fran Sometimes you’re better off just not knowing. If you have been around CrossFit for a little while you can probably figure out a little bit of it. Just show up, do the work and enjoy. Post time to comments, however, don’t spoil the surprise for our evening guests. Birthday Month Continues Today [...] Read more
25 Oct 2010WOD: 3 Rounds for time 15 Hang Power Clean (135#/95#) 15 Burpees Compare to CrossFit.com 10/15/10 and post time to comments. Mental Toughness The New York Times recently published a great article about mental toughness titled: How to Push Past the Pain, as the Champions Do. This article talks about how elite endurance athletes are able to [...] Read more
24 Oct 2010WOD: OHS 2-2-2-2-2 Post loads to comments. Are Chicken Nuggets Worth the Convienence? We have been trying to make better food choices for ourselves for the last 41 days during the Paleo Challenge. Many of us will continue this as a lifestyle long after the challenge is over, at least a majority of the time. [...] Read more
23 Oct 2010WOD: Rest Day Sunday Inspiration It should be noted that while the title of this video is “Crazy Upper Body Strength”, this amazing athlete is demonstrating much more than just upper body strength. Consider the ridiculous amount of midline stability being displayed. Without a rock solid midline he wouldn’t be able to pull off any [...] Read more
22 Oct 2010WOD: 4 Rounds Max Reps Back Squat @ Bodyweight 500m Row Perform as many back squats as possible with the barbell loaded to match your bodyweight. Immediately upon completing the squats, row a 500m Time Trial. Each repetition of back squat equals 1 second. Subtract the number of squats from your row time. Rest 5 [...] Read more