1. Make sure you take a WOD journal, write your name on it and start tracking all of your workouts!
2. This week will be the start of our Paleo Challenge. From January 7th - 13th will be the time for weighing in and learning about the Paleolithic Diet. We will officially start the challenge January 14th and end March 14th. Afraid of going paleo? No worries, join the challenge anyway and slowly work on cleaning up your diet. We will choose the winner based on percentage of weight lost, a before and after picture and general improvements in performance around the box (see announcement 1). There will be a 1st, 2nd and 3rd place winner for men AND women. 1st place will split the pool, 2nd place will receive 1 free month, and 3rd place will get a free t-shirt! $50 is required upon weighing in, winners take all! We will be happy to answer any questions you have throughout the week and for the rest of the challenge. In the mean time, here are some resources to get you started.
Hang Power Cleans
For time -
Kettlebell swings 53/35
*For the scarecrow, the bar will start in the hang position and end with the bar at the chest and the arms high and outside. In other words, the beginning part of the HPC.
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.
Posted on Mon, January 7, 2013