Blog Archive

Check out that rack!

Take some advice from Greg Everett and work on a quick turn over to get to that super solid front rack position in a flash.  Improving the clean through a better turnover.

Monday’s Lesson Plan

Coaches, go over the technique review prior to the warm up then set your students loose.  They’ll then have 35 minutes to get through the warm-up and following technique session.

Warm Up:  Barbell Complex

Grab an empty barbell and go through the following sequence 4 times:

-5 reps dead lift
-5 reps hang power clean
-5 reps shoulder press
-5 reps front squat
-5 reps push press

Tech: Clean and Jerk

Work up to a pristine yet heavy 1 rep clean and jerk.  Warm up some progressively heavier front squats on your way up in weight.

WOD:  Front Squats and Knuckles-to-Nipples Ring Pull-Ups

-7 minutes AMRAP front squats at 80% of your Clean and Jerk weight from tech session. (no racks)
-Rest 3 minutes
-5 minutes AMRAP Knuckle-to-Nipple ring pull-ups. (use the false grip, it’ll be way easier!)

Score is total reps.  If you don’t have the ring pull-ups as prescribed do static supine-grip (underhanded) pull-ups on the bar.  Go to a band if necessary but no kipping! 

Thursday’s Ladder Board WOD is going to be Diane.

<3

Bill, Ben and Patty

Don’t fear Fran. Especially partner Fran. You’re only doing half the work, and if all goes well you could earn your booze money for the weekend.

Tomorrow 11 am. Be there. Or come watch. And bring something to eat. Paleo, not paleo. We’re easy.

It can’t be worse than the 5 km run yesterday!!!! Although Dexter makes it look fun in this picture:

LOVE Eunice

There will be no running today. So the folk that are ‘not into running’ all is good to come on back 😉 . I want to thank all who came out and tackled the 5k. It is just as important as Fran or any other CrossFit WOD.  Life will not give us the opportunity to cherry pick what could or could not occur, just as the CrossFit games will not allow the athletes to choose the workouts they would like to compete in… could you imagine!  So good on you… thanks to those of you who came to run!

Warmup max L-sit x 3)

Max L-sit for leader board (3 attempts it must be a  clean L-sit, locked with straight knees, ankles together & toes pointed)

Tech/ Wod:
Deadlift 1-1-1-1-1 up to 80% of your one rep max

BenchPress 1-1-1-1-1 up to 80% of your one rep max

Get in for Saturdays Fran for dollars, show with a partner and a good attitude and get in a great workout for a good cause, for more info Fran for Dollars: It’s not NEARLY as bad as FRAN  is the link to sign up

Saturday’s Wod:

Warmup:( ABC’s sprinting warmup )

WOD Sprinting.

Coach will pull some matting out to the alley way so you athletes won’t cut your hands and knees on the asphalt, two athletes at a time will compete head to head as they complete 6 burpees followed by a 50m sprint. Record your fastest round on the stop watch!

6 Rounds, recover as needed!

6 burpees

50m sprint

My apologies to Eunice & morning crew as my post went up a little late.

Charlie

Hello All!

We are one week into the Paleo Challenge!

We had planned to do a kick off BBQ but time is not going to allow it! So be prepared for one at the end of the challenge!!!

We hope everyone has done well during their first week! Please post on here/facebook or email dash () any questions or comments that you have!!! Tbear and I can help with anything that you need!!!

The pinch results will be up at the school early next week so you can see where your team is sitting and what your results were.

For the next week, please post or send us a food log for Monday, Tuesday and Wednesday, This way we can give you some guidance with your meals etc.

I will also post/email you area great log sheet where you can track your food and see where things are working and what changes you might need to make!!!

NOTE:
Updates will be posted  on the Paleo Bear Page (to the right in the links column, so check there for updates. http://www.crossfit.ca/category/paleo-bear-nutrition/)

Stay Paleo,
Dashie