WOD:
“Jalapeno Popper”
Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar
Update:
1.)Tee shirts are in friends. If you ordered one, it is in a bag on the desk with your name on it. We have a few extras in stock. Let me know if you want one and we will see if your size is available.
2.) Primal eaters get your journals done and submitted.
Make sure your food logs / workout logs include your before and after photos, like this fine specimen!
THE MYSTERY WOD – 2012 WINTER EDITION:
For time:
Bodyweight prowler push – 200 feet
immediately followed by (read: NO REST)
6 rounds
3 Thrusters (65 / 45)
6 Box Jumps
9 Kettlebell Swings (1.5 pood / 1 pood)
upon finishing the above, you have three minutes to find your one rep max, ground to overhead, any style lift allowed (e.g., snatch; clean and jerk, etc.).
This is the final WOD for the 2012 Winter Diet Challenge. If you have your food logs and WOD journals with you, you can leave them with the Coaches for judging. If you can’t make it for this WOD, you can work with your Coach on February 1 to see if it fits in. All journals are due by the final class of the day on February 1, 2012.
We’re going to turn the judging around quickly and have a winner announced by Monday, February 6!
WOD:
Welcome our newest members to the Playground, John and Leah!
“Succotash”
5 rounds for time of
Run 400 meters
20 burpee box jump
WOD:
“Diane”
21-15-9
Deadlift (225lb/155lb)
Handstand Push-ups
WOD:
“Michael”
3 rounds for time of:
run 800 meters
50 back extensions
50 sit-ups
WOD:
“The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
WOD:
Strict Press
5-5-5-5-5
Rest 5 minutes then:
100 Squats for time
Honeyville almond flour gets my vote! Finer not as course as the other almond flours out there.
WOD:
50-40-30-20-10
Burpees
Pull-ups
Paleo Pals how are we all doing on the challenge? Looking for a sugar fix that is Paleo.. We have some recipes coming your way. Check back later today.
The Honeyville almond flour can be purchased online 5 lbs for 30.00, that is a steal my friends. Other retail stores, such as Stop and Shop and Whole foods charge 10.00 to 12.00 per pound and most only carry the courser brands, like Bobs Mill. Another alternative for a finer flour is going with coconut but it doesn’t always make the cut when using the flour for breads, it falls apart and is a dryer flour.
Nature doesn’t scale, and neither do we.
We’re on for 0830 on Saturday.
Be there or be considered a supporter of SOPA / PIPA.
Dress appropriately. Assume you will be running outdoors, with your partner who is holding a sandbag on your back. Because hey, we might just make you do that shit… after all, this is CrossFit.
Bacon Egg FitMuffin on Paleo Pancakes
WOD:
“Mary”
AMRAP 20 minutes
5 HSPU
10 Pistols
15 pull-ups
This WOD is one of the many reasons why CrossFit never gets boring. WHY??!?! Because there is always room for growth and with this growth you progress.
Let’s talk progressions for the movements above. If you are not there yet with these movements, it is time to start progressing and developing your movement. Look to your coaches to provide you with progressions.
1st HSPU – if you do not have a rock solid chest to deck push-up, then this is where you should start to progress to the HSPU. If you can get inverted but do not have the depth (head to ground), then you need to establish a baseline by placing a target for your head to hit every time. Once you are ready to move on, lower that target.
2nd Pistol – a balancing act which requires tons of core strength and commitment, which all of you have because you are CrossFitters.. So there are many ways to progress in the pistol. First you must have a rock solid air squat prior to getting the pistol. If you do not, then a good place to start is working the air squat instead of the pistol. Next, you have an air squat but are a little shaky on one leg. My advice is to work depth first. Get comfortable squatting on one leg, and don’t worry about what the other leg is doing – it doesn’t have to be perfectly straight out in front of you, getting confident in the hole (at the bottom of squat) is the key to the pistol. Just like everything we do in CF, the pistol is a full body movement, which requires you to recruit all your muscles to achieve. Getting comfortable in the bottom position can be achieved a few ways. Maybe you need to hold onto a post and get in the bottom position (ass to ankle), and use the post as a guide to get out of the bottom. Another way is to stand on a box 12 or 16″ not too high off the ground and work getting depth, being up on a box will allow your other leg (non-squatting leg) to do whatever while having more clearance from the ground.
3rd Pull up – working the muscles needed to do a pull-up will get you a pull-up. Start with ring rows, move to jumping pull-ups, gradually lower your box from which you are jumping, use a band, but make sure your range of motion is legit. Full extension of arms at the bottom, and chin over bar at the top. Don’t sell yourself short, pull-ups are hard, if you are able to do all 15 in a row by jumping or using a band, it is time to consider lowering the box or lower the assistance of the band. For those doing ring rows, try to do a few on a box or with a band and then move to the rings.
All of these movements are achievable, you just need to work at them and the progression will come. Stay warm, and look for updates about class tomorrow on the website. We are planning to start at 8:30, if the roads are bad we may push the start time to 9:30-10am.
