AMRepsAP

Don’t forget weigh-ins are still happening for the Paleo Challenge!  

Here are some options for paleo snacks:

Already made Paleo Kits

-also sold here along with other goodies.  

Home made paleo kits courtesy of CrossFit Verve

Most Larabar products are paleo.  You can check the ingredients for each bar on their website.

***

Anyone looking to do Super Spartan race this September in NJ, Livingsocial.com is running a pretty good deal on race entry.  We can form a team to train together and represent CFM!


 

WOD:

5 Rounds for max reps of 

1 min Lateral jumps 24/20

1 min Sit-ups

1 min Supermans

1 min Wall walks 

Rest 1 minute between rounds

Paleo Challenge!!

ANNOUNCEMENTS: 

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.

  • http://thepaleodiet.com/
  • http://www.nytimes.com/2010/01/10/fashion/10caveman.html?pagewanted=all&_r=0
  • http://paleodietnews.com/category/fda/

Skill:

Hang Power Cleans

WOD:

Tabata This! 

For time – 

Kettlebell swings 53/35

Double Unders

Burpees

Scarecrow 65/45 

*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.

Deadlift and WOD

Deadlift

3-3-3-3-3

GHD back extensions

2 sets 10 reps

WOD

5 rounds for time

15 knees to elbows

15 ring dips

30 kettlebell swings

50 double unders

 

Start the New Year off RIght!

We are closed for New Years Day.  Either enjoy a well deserved rest day or try out our home WOD.


 

For time:

100 Burpees

Cash Out:

100 Sit-ups

Super Cash Out:

Run 5k