Champlain Valley CrossFit: Friday, March 7th, 2014
* Clothing Order that will be placed Monday, 3/10, sign-up for what you want HERE. ** The Paleo Challenge is officially over. You need to weight in, ideally at the same time and in the same clothes you wore before. We will retest your benchmark workout on Monday 3/10. Results must be filled in by Tuesday, 3/11 @ 8 AM. After that time the spreadsheet will be locked if you don’t have your scores in than you are out of luck. Winners will be announced on Wednesday’s daily blog post (and if you want your winning’s you must pose for a photo op first :-). You are free to eat what you want starting Friday, but remember, the ultimate goal of the Paleo Challenge is for you to change your lifestyles, permanently, not just for 60 days. If you’ve done well, treat yourself, but…
Champlain Valley CrossFit: Thursday, March 6th, 2014
* Clothing Order that will be placed Monday, 3/10, sign-up for what you want HERE. ** Today is the last day of the Paleo Challenge, which means you still gets points for today. You should weigh in on Friday, ideally at the same time and in the same clothes you wore before. We will retest your benchmark workout on Monday 3/10. Results must be filled in by Tuesday, 3/11 @ 8 AM. After that time the spreadsheet will be locked if you don’t have your scores in than you are out of luck. Winners will be announced on Wednesday’s daily blog post (and if you want your winning’s you must pose for a photo op first :-). You are free to eat what you want starting Friday, but remember, the ultimate goal of the Paleo Challenge is for you to change your lifestyles,…
Champlain Valley CrossFit – Competitors: Thursday, March 6th, 2014
* Clothing Order that will be placed Monday, 3/10, sign-up for what you want HERE. ** Today is the last day of the Paleo Challenge, which means you still gets points for today. You should weigh in on Friday, ideally at the same time and in the same clothes you wore before. We will retest your benchmark workout on Monday 3/10. Results must be filled in by Tuesday, 3/11 @ 8 AM. After that time the spreadsheet will be locked if you don’t have your scores in than you are out of luck. Winners will be announced on Wednesday’s daily blog post (and if you want your winning’s you must pose for a photo op first :-). You are free to eat what you want starting Friday, but remember, the ultimate goal of the Paleo Challenge is for you to change your lifestyles, permanently,…
Champlain Valley CrossFit – Competitors: Wednesday, March 5th, 2014
WOD: 1) Jerk Dips: 3 sets of 3 Warm-up as needed. Work at 110% or higher of your 1RM Jerk. Rest 60 seconds between sets. 2) Halting Jerk: 4 sets of 2 Warm-up as needed. Work as heavy as possible. Rest 90 seconds between sets. 3) 3 rounds AQAP: 20 Pull-ups 20 Shoulder-to-Overhead 95/65 20 Kettlebell Swings 53/35 Rest 3 minutes Attack each round as fast as possible. 4) Dumbbell Bench Press: 3 sets of 12 Rest 2 minutes between sets. Heavy as possible. 5) Dumbbell Overhead Tricep Curl: 3 x 10 Rest 90 seconds between sets. Heavy as possible. 6) Glute Ham Raise: 5 sets of 5 Rest 90 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit: Wednesday, March 5th, 2014
WOD: 1) Push Press: 5-3-3-2-2-1-1 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. 2) 3 rounds AQAP: 20 Pull-ups 20 Shoulder-to-Overhead 95/65 20 Kettlebell Swings 53/35 Extra Work: 3) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold. 4) V-Ups: 3 x 15-25 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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