Author: Jade

WOD: Snatch Balance: 1-1-1-1-1-1-1 Alternating Tabatta Intervals – 16 x 20:10 (alternate between the two movements for a total of 16 intervals or 8 rounds. There is no 1 minute rest in the middle, it is 16 intervals straight through. Score is cumulative reps for the workout). Deadlift 225/155Medball Slams 20/14 Post results/thoughts to comments First and foremost I want to say thanks to Sarah Tuff who wrote an awesome article in Seven Days about the gym. Next I want to thank all of you awesome people who help make this a reality…each and everyone of you make it happen and we couldn’t do it without you so thanks so much. It was great to see some people get more comfortable with the snatch balance today and put up some good numbers. I think most felt their hamstrings and lower back get thrashed…

WOD: 30-20-10 AQAP:Box Jumps 24/18Kettlebell Swings 70/53Games Push-upsThrusters 95/65Sumo Deadlift High-pulls 95/65 Post results/thoughts to comments Great work today guys, you all pushed hard through a tough workout with a wide range of movements. A couple other folks made it in today to do their Paleo Challenge benchmark work. Looks like we have close to 40 people doing the challenge which is awesome. So pumped to see the progress everyone makes and be able to do it with them. See you tomorrow. Cheers. Philip with a nice high-pull Justin pushing hard Kettlebells up…Ryan, Megan, Emily, and Bob Rugby team WOD…dumbbells couldn’t be set down for the 20+ minutes the workout took – Jade

You guys are all doing an awesome job already and some are really attacking the concept. Some stuff below from Kim Dannies that she e-mailed me…looks like some damn good stuff. Olive oil, Preserved Meyer lemon, shrimp- we use a tiny pinch of sea salt  because we sweat at Bikram and Crossfit so much. Mayo is fine as long as it’s homemade- I added a bit of garlic and lemon juice to make it aioli A bit of bacon is ok if you use the good stuff- here is my egg salad studded with some mayo, bacon, celery, scallion and parsley a big pot of tomato onion soup make friends with this one! spaghetti squash can substitute as pasta stocking up on the soups so I don’t just grab anything! fruit cup in portions w/a toothpick for easy eating Rosti: shredded sweet potato…

WOD: Paleo Benchmarks 1RM Front Squat Max Pull-ups AQAP:20 Burpees30 Power Clean 135/9540 Wall Balls 20/14500m Row Post results/thoughts to comments Great work today everybody, almost everyone through the gym today signed up for the Paleo Challenge. We’ve got about 35 people doing it, so there should be a nice little chunk of change up for grabs. You guys all put up some impressive numbers today, and many of you surprised yourself with your pull-ups. I have to put a shout out for Kristi Lunny, when we opened September 1st she couldn’t do a pull-up, I think she got her first one mid October, today she got 17. Stick to the training and the diet and you guys will all reap similar rewards. See you tomorrow. Cheers. Kristi on her way to 17 pull-ups – Jade

WOD: 5 rounds – 1 minute at each station – 1 minute rest after 5 stations – score is total repsBox Jumps 24/18Medball Slams 20/14Kettlebell Swings 53/35BurpeesPlate Around the World 45/25 (hold a plate at your stomach bring up and around behind your head and back to your stomach, that is one rep, you must reverse directions on each rep Post results/thoughts to comments Just wanted to say it was totally awesome to have so many people in the gym today. Those who came in on their own accord for the first time it was great to have you, and thanks to all our awesome members who dragged their friends in, we had over 40 people in. You guys all did awesome and pushed hard through a hard workout. Hope to see tons of you on Monday to start the Paleo Challenge. Cheers….