Category: Competition

* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Main course will be provided…please bring a small side, dessert, or beverage. Pre Class: 1) Double Overhand Deadlift: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Establish a 3RM for the day. Your other 4 working sets should be at 80% or heavier of the day’s 3RM. No hook gripping. WOD: 2) Tempo Front Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM Front Squat. 3 seconds on the descent, back up at whatever speed is appropriate. Reference 7/15/16 for loading. 3) Front Rack Elevated Reverse Lunge: 5/side Every 2:00 x 5 sets This should be done as a continuation for your Front Squats. Stand on a 6″ Riser and Step back and down off the riser into a lunge. Perform all…

* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Main course will be provided…please bring a small side, dessert, or beverage. Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must…

* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Main course will be provided…please bring a small side, dessert, or beverage. WOD: 1) Push Press: 3 reps Every 2:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Board Press: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Use pick board width, depending on where you struggle in the press the most. Establish a 3RM for the day, 4 other working sets are at 80% of the day’s max or heavier. 3) 5 rounds AQAP: 5 Muscle-ups 5 Squat Cleans 225/155 200m Run Rest 5 minutes Sprint efforts, get after them. Scale loading so that you can zip through them, this should ideally be an opportunity to work your Touch-and-Go Squat Clean. Keep…

* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Food and Beer provided. Pre Class: 1) 20 minute EMOTM: Odd – 10-20 Calories Rowed Even – 5 Paralette Handstand Push-ups Pick output you can maintain for both movements. Handstand Push-ups can be strict or kipping, “Gold Standard” would be 5 Strict Head-to-Ground per round. WOD: 2) 3 Hang Snatch: Every 2:00 x  7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) Snatch Push Press + 3 Overhead Squats: 4 sets Warm-up as needed. Start around 80% of your 1RM Snatch Push Press. Build as heavy as deemed fit. Rest 2-3 minutes between sets. 4) 10 minute AMRAP: 30 Double-unders 15 Power Snatch 75/55 Extra Work: 5) 5 rounds AQAP: 3 Rope Climbs 15ft 15 GHD Sit-ups…

* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Food and Beer provided. Pre Class: 1) Clean Pull + Hang Power Clean + Power Clean: Every 1:30 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. WOD: 2) Tempo Back Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM Back Squat. 3 seconds on the descent, back up at whatever speed is appropriate. Reference 7/11/16 for loading. 3) Hip Thrusts: 10 reps Every 2:00 x 5 sets Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Start around 30-40% of your 1RM Deadlift and increase load as deemed fit. 4) 21-18-15-12-9-6-3 – AQAP: Squat Cleans 95/65 Bar Facing Burpees Extra Work: 5) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets….