1/31/12

1.  Weighted Dips:  1-1-1-1-1

2.  3 rds :30/:30

Deadlift 275/185
Burpee

3.  100 Anchored Sit Ups

*post results to comments

 

“I cannot discover that anyone knows enough to say definitely what is and what is not possible.” – Henry Ford

The Porn You EatRobbWolf.com

Paleo Challenge QOTD: What have you been using as your Post-WOD meal? *post to comments

 

FEBRUARY 2012

FEBRUARY 2012 ATHLETE OF THE MONTH

Name: Judy MacMillan aka:  Auntie J

Age: 🙂

Occupation: Registered Nurse

Resident of: Madison Heights, MI

Member of CFR since: Aug 2011

Athletic background? …LOL

Favorite and least favorite WOD/movement? Favorite – Press.  Least favorite – Olympic lifts.

Greatest accomplishment? Being on time for WODs.

Has CFR made you better? If so, how? Yes, more accountable.

What are your hobbies? Watching Dateline and Dexter.  Knitting and embroidery.

Top 5 favorite movies? American History X, Brothers, Talladega Nights and Elf.

What is one thing we don’t know about you? I “ran” a half marathon.

What are your goals in life?  And/or at CFR? Improve my cardio and Olympic lifting abilities.

1/30/12

30 Squat Snatches @ 55-60% of 1RM

*Must perform 20 Double Unders every time you miss
*15min time cap

*post time to comments

 

“Worthless people live only to eat and drink; people of worth eat and drink only to live.” – Socrates

Why You Should Eat More (Not Less) CholesterolChris Kresser

Paleo Challenge QOTD: Two weeks are in the books…how has the Paleo diet effected your sleep and recovery? *post to comments

Please welcome our most recent On-Ramp grads…Andrea, Shelly and Brooke!

Team WOD

In teams of 2:

50 KB Buy-In

“Cindy”

AMRAP 20 Mins:
5 Pull Ups
10 Push Ups
15 Squats

*post rounds to comments

 

Please note that our new Sunday hours at 12-2pm.  Thanks!

“I hear, I know.  I see, I remember.  I do, I understand.” – Confucius

Carbs Are Killing You!

Paleo Challenge QOTD: What are your thoughts about the above article/image? *post to comments

2nd day of On-Ramp, 1st rope climb.  Nicely done, Sarah!

1/27/12

1.  1/2 Randy:  38 Snatches 75/45

rest 10mins

2.  1/2 Karen:  75 Wall Ball 20/14

*post both times to comments

 

“Be not afraid of greatness:  some are born great, some achieve greatness, and some have greatness thrust upon them.” – William Shakespeare

What Causes Insulin Resistance?  Part VWhole Health Source

Paleo Challenge QOTD: What are your general thoughts/feelings so far about the way you’re eating? *post to comments

First time kicking into a handstand.  Great job, Apey!

Rest Day

REST DAY / MAKE UP / SKILL WORK

 

“You will never do anything in this world without courage.  It is the greatest quality of the mind next to honor.” – Aristotle

Paleo Challenge QOTD: What did you have for lunch yesterday? *post to comments

Click on the youtube link for this video and check out the other related videos of Robb Wolf

1/25/12

1.  Snatch Balance: work up to heavy single

2.  3 Rounds, rest as long as round took

7 DB Push Press

7 Deadlifts 50-55% of 1RM

7 Lateral Burpees

*post Snatch Balance weight to comments

 

“Education is the most powerful weapon you can use to change the world.” – Nelson Mandela

Testimonial:  Reversing Ulcerative ColitisRobbWolf.com

Paleo Challenge QOTD: When someone asks you, “what is Paleo?”…what do you say? *post to comments

1/24/12

1.  10min Timer:

2k Row

Max Double Unders in remaining time

2.  4 Rounds of:

Max Ring Dips

25 Sit Ups (use as rest)

*post 2k row time, double under reps and ring dip reps to comments.

 

Please help us keep the box clean by bringing your work out shoes separate from the shoes you wear outside.  If you wear your wet shoes on the mats it creates a mess and a slippery surface.  You will be asked to clean up footprints if you wear your wet shoes onto the floor.  Thank You!

“Be sure to put your feet in the right place, then stand firm.” – Abraham Lincoln

CrossFit Terms, Acronyms and JargonMy Athletic Life

Paleo Challenge QOTD: What are some blogs/books that you read for the Paleo Challenge? *post to comments

1/23/12

1.  Ground to Shoulder: 5-4-3-2-1

2a. 4×5 Hurdle Hop AFAP, rest :10

2b. 4×7 CTB Pull Ups, rest 2min

*Post heaviest G2S to comments

 

Please help us keep the box clean by bringing your work out shoes separate from the shoes you wear outside.  If you wear your wet shoes on the mats it creates a mess and a slippery surface.  You will be asked to clean up footprints if you wear your wet shoes onto the floor.  Thank You!

“Because a thing seems difficult for you, do not think it impossible for anyone to accomplish.” – Marcus Aurelius

Another Take on the Study That Shows a High Protein Diet Leads to More Weight Gain Julianne’s Paleo and Zone Nutrition Blog

Paleo Challenge QOTD: What has been your favorite meal so far?  Post recipes to comments.