Thursday 5-1-14

EMOM 20 Min

5 Deadlifts [225#/135#]

3 Squat cleans [same bar]

Wednesday 4-30-14

"FRAN"
21-15-9
Thruster [95#/65#]
Pull ups

Tuesday 4-29-14

Every 2 min for 10 min
- 200 or 400 m sprint [pick a distance you can complete in under 1:30sec]

30 sec on 30 sec off
- max burpees

* you'll have two scores for this workout
   #1 will be your slowest 200 or 400 m sprint time
   #2 will be your total number of buprees

Monday 4-28-14

For time
10 Front rack lunges [135#/95#]
   * 10 each leg, 20 total
20 wall balls [20# to 11'/14# to10']
30 Power Cleans [135#/95#]
40 Push ups
50 Deadlifts [135#/95#]

Saturday 4-26-14

"Nancy"
5 Rounds
400 Meter run
15 overhead squats [95#/65#]

Friday 4-25-14

4 Rounds
1 lap around building
7 muscle ups
14 alternating KB Snatches [70#/53#]
21 Double unders
   *If you aren't doing double unders scale with 21 tuck jumps.  No single skips

Thursday 4-24-14

15  min to establish a 1RM Floor press
   *Please have a responsible attentive spotter for this

Then...

5 Rounds
5 Floor press [185#/105#]
   *This should be a heavy 5
5 power cleans [185#/105#]

Wednesday 4-23-14

"Barbara"
5 Rounds
20 Pull ups
30 Push ups
40 sit ups
50 air squats
3 min rest

* Each round is for time.  You will have 5 separate times for this workout 

Tuesday 4-22-14

15 min to establish a 1RM  Front Squat

Then...

EMOM 10 min
Even: 5 Front squats @ 80% of established 1rm
odd: 5 box jumps (42"/36")
   * These should be EXTREMELY  high! Challenge yourselves

Monday 4-21-14

10 Rounds
30 seconds: Max Calorie Row
30 sec rest
30 sec max shoulder to overhead [95#/65#]
30 sec rest

Constantly Varied Kitchen
By Coach Junior

Is it just me, or does anyone else feel that once they start a diet or want to make a change in their eating habits to look better or live a healthier lifestyle, that some event in our lives inhibits us from eating the way we want to? For example, We start to eat healthy for a few weeks and just feel great right? We get better sleep because of it, we want to do more household things (sometimes haha), we treat our neighbors better, I mean we just start seeing the glass half full right? Then what happens? We get invited to a birthday party, or there is a holiday, a celebration, a big game on, etc, and you are the only person in the corner drinking water, eating carrots and celery sticks, because you want to keep your healthy eating habits, while everyone is having greasy wings, chips and dip, cake and ice cream, having a great time. Therefore, I feel so eager to have to share this information out to those who have not heard of Paleo Nick before.

Nick Massie, “Paleo Nick”, has been a crossfitter since 2008 and a cook for over 18 years now, and specializes in clean, nutrient dense, sustainably sourced foods. His recipes range from appetizers, Mexican food, Japanese food, desserts, etc. In other words he makes meals that are extremely healthy for you and taste amazing! If you visit his website at PaleoNick.com, you will see that there is an assortment of different cultural dishes that you can cook from. One of my favorite appetizer dishes that I made for the Super Bowl this year was his bacon wrapped shrimp and sweet potato jalapeño poppers, talk about Heaven haha. Now I can spend the next three pages writing about the recipes and ingredients for his dishes, but I would rather everyone go on the site or on YouTube and find out for themselves! 

As someone who enjoys the festivities that parties and celebrations have to offer, I am really glad that I was able to stumble upon Paleo Nick. His recipes make you feel that you can still enjoy the indulgences of life without having to feel guilty about getting off track on your diet. I felt the need to write about Paleo Nick and reveal to him to those who do not know about him, because I know that eating healthy sometimes, or most of the times haha, can feel like a job, which is why I hope that looking at his site will skew people’s perception on what healthy meals can actually look like, not just your typical broccoli, leaf of lettuce, and plain chicken breast.
I hope that everyone has a great Easter Sunday and tries some of Paleo Nick’s recipes today!

Saturday 4-19-14

Happy 1 day early EASTER!!!!
5 rounds
4 hanging power cleans (245#/145#)
20 box jumps
14 push ups 

Friday 4-18-14

For time
100 double unders
90 sit ups
80 air squats
70 jumping pull ups
60 alternating lunges
50 burpees

Thursday 4-17-14

15 min to establish a 1rm snatch

Then...

Isabel
30 snatches for time (135#/95#)

Wednesday 4-16-14

In teams of 3 complete for time: 225kb swings (70#/53#)
   - row calories
   - air squats
  * Partner 1 will air squat and partner 2 will row only while partner 3 is doing kb swings. Once partner 3 breaks cadence or rests, partner 1 will move to the rower, partner 2 will move to the kb (picking up where partner 3 left off), and partner 3 will move to the air squats.  Your score is the total number of calories rowed and air squats completed in the time it takes the team to complete 225 kb swings.
  * you will have 2 scores for this workout.
     > Score #1 will be the time it takes to complete the 225 kb swings.
     > Score #2 will be the total numbers of calories and air squats completed in that time. 

Tuesday 4-15-14

15 min to establish a 1rm deadlift

Then...

AMRAP 12 min
2 dead lifts @ 80% of established 1rm
6 push ups
200 m sprint

Monday 4-14-14

Emom 20
Even: bear crawl from rig to white board and back to the rig
Odd: 12 unbroken wall balls (20#/14#)
   * add 2 for every drop

Saturday 4-12-14

Taylor

4 rounds for time of:
Run 400 meters
5 burpee muscle-up

U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.

Friday 4-11-14

FOR TIME

20 thrusters (95#/65#)

200 m run

20 snatches (same weight)

200 m run

20 toes to bar

200 m run

20 double unders

200 m run

20 kb swings (70#/53#)

Thursday 4-10-14

15 min to establish a 1RM Clean and Jerk

Then...

Grace
30 Clean and jerks for time (135#/95#)

Wednesday 4-9-14

FOR TIME
5 DL (185#/105#)
20 KB Swings (70#/53#)
10 DL
15 KB Swings
15 DL
10 KB Swings
20 DL
5 Kb Swings

Tuesday 4-8-14

15 Min to establish a 1RM Back Squat
   * Please write this number down (as well as the other 1RM's we will be doing in the coming months) as it will serve you well in the programming we will be doing for the following 4-6 weeks.  Don't be caught as the person who when we ask what your 1RM Back Squat is in 3 weeks, you don't know....

Then...

EMOM 12 Min (alternating movements)
Even: 3 Back squats at 85% of 1RM
   * this should be extremely difficult!
ODD: 6 strict ring dips

Monday 4-7-14

5 sets each for time
10 hanging power cleans (115#/85#)
5 burpees
100 meter sprint
rest 2 min
   * Each set should be max effort! Try your best to recover as fully as possible in between rounds.  Your goal is to get as close to your first round as possible on the 5th.

Saturday 4-5-14

"Kalsu"
For Time:
100 Thrusters (135#/95#)
*5 burpees every min. on the min.

Friday 4-4-14

5-5-5-5-5
Push Press

Then...

21-15-9
Shoulder to Overhead (use same weight as last set of 5 push press)
Hang Power Clean (same weight)

Thursday 4-3-14

AMRAP 12 mins.
2 Snatches (205#/115#)
4 Toes to bar

Then...

Tabata
Air Squats (*8 rounds of 20 sec on 10 sec off)

Wednesday 4-2-14

5-5-5-5-5
Back Squat

Then....

21-15-9
KB Swing (53#/35#)
Deadlift (use the same weight as the last set of 5 back squats)