We have hashed out tons of ways to do the next paleo challenge. What we have decided to do is very different than what we have done before. There is no money buy-in or cash prize but you will put yourself into one of 2 groups (hopefully your goals are aligned with one of them). Weight-loss oriented group or a  Performance oriented group. Majority of people would like to have both happen but pick one that fits your priorities. We almost did a 3rd group of adhering to a paleo lifestyle but if you are doing crossfit you probably would like to see your performance increase so we cut that out. DISCLAIMER: Before you make your decision and pick the performance group, know that many times to perform better you must gain muscle. If you are not comfortable with gaining some muscle and it will effect your self image please don’t pick that group. I teach martial arts and Crossfit, I try to stick to that and not deal with too many emotions right now . But remember strong is the new skinny and a a bodyweight clean and jerk is the new Gucci. Pick wisely.

• We are going to have 2 spreadsheets- one for each group.
• The weight-loss group will have a weigh in every Monday (hopefully by doing it on a monday it prevents you from going to crazy on cheats on the weekend.
• The WL group must also take a picture of themselves everyday at the same time. Your cell phone would be easy to do each morning or night.
• The performance group will perform the same workout every Friday. That WOD is going to be:

400 m run
21 box jumps
12 clean and jerks 135/95#
400m run
15 BJ
9 C&J
400m run
9 BJ
6 C&J

for time

(name this WOD after you do it)

• You can adhere to any diet you would like.
• I am banking on the support system with common goals between groups to keep you motivated and accountable. The more you are involved in you group the better your results will be. To get the most out of this challenge update your spreadsheet all the time, check in on people that are struggling. Make notes on the spreadsheet of aspects other than nutrition like sleep, stress, etc.
• Each group can decide if you want to pitch in and do something special at the end or during.
• Challenge will go from Sept 26th to Nov 5th. 6 Weeks.

We are opening this to anyone that wants to do the challenge. If someone you know, spouse, coworker, friend wants to join you they are welcome. If they want to do either group they can join our classes for only $50 for the whole 6 weeks (limited to 3 classes a week).

Here are two articles to read depending on which group you would like to be in:

http://talktomejohnnie.com/diet/leaning-out

http://talktomejohnnie.com/diet/tell-me-what-to-eat

Email me if you haven’t received the email links to the spreadsheet. justinscarsella@gmail.com

Paleo Challenge details will be revealed this week. I will be pretty basic, with the public spreadsheet food logs, and very goal specific according to your wants.

Monday at 11 am

Push Press 3RM

AMRAP 15

5 PP with 50% of 3RM
7 each leg of walking lunges with PP #
9 KBS

Tuesday at 5:30 am and 7:45 pm

3 Power Cleans OTM 10

4 rds for time of
20 T2B
40 DU
20 True Push-ups

Thursday at 5:30 am and 7:45 pm

1 RM Hang cleans

AMRAP 12 of
3 HC @ 80%
6 dips
9 squats

Friday at 5:30 am and 7 pm

OHS 1-1-1-1
FS 1-1-1-1
BS 1-1-1-1

Saturday at 7:30 am

“Kelly”

Thank you to all of our law enforcement, fire dept, emergency services, first responders, military, (especially my brother, Kyle) for everything you do day in, and day out. God Bless you and your families for the sacrifices that you so willingly do each and everyday. Thank you.

WODs for the Week

Monday at 11 am

Deadlift 1 RM

then

3 rds of

Max push-ups
Max KBS
Max Double unders
100 yard shuttle
rest 1 min

Tuesday at 5:30 am and 7:45 pm

4 rds of

400m run
50 Sit-ups
40 Push-Presses
30 box jumps
20 Good Mornings

for time

scale as needed

Thursday at 5:30 am and 7:45 pm

Press 1 RM

then

5 rds for time of

3 cleans
20 burpees

12 minute time limit

You choose the weight for the cleans- (hint- go heavy)

Friday at 5:30 am and 7 pm

Tabata Bottom to Bottom
1 mile run

for time

Saturday-We are going to have class with Cathy at 7:30 am.

5 rds for time of

20 Overhead lunges 45/25#
Bear Crawl 10 yards out and 10 yards back
10 T2B or K2E of V-ups

Sorry for the late post. I was trying to post up Monday night and every time I was almost done my power would flicker and I would lose everything.

A couple announcements: Saturday September 17th we will have no class. Good luck to everyone running the warrior dash. I can’t wait to see pictures.

The Paleo Challenge starts Sept 26th. I know we have been delaying this thing for a while  but we have some cool ideas and it is all coming together now. A few finishing touches and we will be ready to roll (well not eat rolls).  September 23rd at 7 pm will be a WOD and Paleo talk!

WODs for the Week

Tuesday at 5:30 am and 7:45 pm

Deadlifts 3s

then

7 rounds of
7 dips
7 push jerks 135/85#
7 v-ups

Thursday at 5:30 am and 7:45 pm

Press 3s

then

“Running Grindy”

3 rds of

10 clean and jerks 135/95
5 cycles of “cindy” (5 pull-ups, 10 push-ups, 15 squats)
400 m run

for time

Friday at 5:30 am and 7 pm

Backsquat 3s

Partner Triple Tabata

Partner clapping push-ups
partner MB throws w/ squat
partner MB sit-ups

Saturday at 7:30 am

Helen

Are you kidding me? It was a girl driving too, well at least I think it was!

We are going to have class Saturday morning but will be closed Monday for Labor Day.

WODS for the Week

Monday at 11 am

AMRAP 12 mins of

400m run
15 Box Jumps
10 Incline Push-ups (feet on your box)

Tuesday at 5:30 am and 7:45 pm

Backsquat 5s

then

10 rds of

5 HPC 135/85#
5 Thrusters
5 Burpees

for time

Thursday at 5:30 am and 7:45 pm

Press 5s

then

AMRAP 15 of

10 KBS
10 Supine Ring Rows
20 squats

Friday at 5:30 am and 7 pm

Deadlift 5s

then

5 rds of

50 Lateral Hurdles
15 OHS 95/65#

for time

Saturday at 7:30 am

It’s a surprise.

Last Saturday you did a workout called “Gator.” We scaled it down from the original workout and even put a time limit on it. With that said you guys all picked a harder version of a movement than you would normally do and stuck with it throughout. I would imagine you are probably feeling the extra range of motion today! It was awesome watching you guys grind through the movements. Sometimes we need to scale back the “speed” of the workouts and just stick to a certain range of motion or standard and stay there throughout the whole workout no matter how much or little work you actually get done. It will pay big dividends next time. You get good at the “harder” versions of movements and the “old” way will be just that much easier. Great Job everyone! Have fun with the WODs this week.

WODs for the Week

Monday at 11 am

Backsquat- PR any rep scheme

then

21-18-15-12-9-6-3 of

pull-ups
barbell lunges (45/33)
push press (95/65)
sit-ups

for time

Tuesday at 5:30am and 7:45 pm

Every minute do 2 snatches for 10 minutes

then

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of

Thrusters
power cleans

for time

Thursday at 5:30 am and 7:45 pm

Bench Press 1 RM

then

run 800 m
50 burpees
800 m
50 good mornings

for time

Friday at 5:30 am and 7:00 pm

max broad jump or box jump

then

Pick 3 with 2 min rest between each technique

Tabata row
50 Ball slams
100 Sledgehammer strikes
75 OHS
50 T2B

Saturday at 7:30 am

Last week we had a new “Hero” WOD called Gator, this week we go back to the original monster-

“MURPH”

time to pull up your skirt and go for broke!!!

Is that a kettlebell or are you just happy to do weighted pull-ups

Well, last week had some killer WODs. You guys all did awesome. This week we are going to be changing up gears and getting into some skill work and strength work again. A few people have been asking for another Paleo Challenge soon and it is coming, just bear with me.

WODs for the Week

Monday at 11 am

OHS 3, 3, 3, 3, 3

then

AMRAP 10 mins of
10 supine ring pull-ups
10 true push-ups

Tuesday at 5:30 am and 7:45 pm (remember don’t be late so we can get you guys out for school & and I don’t want you to have to do burpees)

Deadlift- Any rep scheme and any way- set a PR

then

“Annie”

Thursday at 5:30 am and 7:45 pm

Pick a skill

then

Death by Kettlebell (go heavy)

Friday at 5:30 am and 7:00 pm

Press 1 RM

then

Tabata Mash-ups of
squats
RA KB Swing
Sit-ups
LA KB swings
Row for calories

Saturday at 7:30 am (scale this one down as needed)

“Gator”

8 rds for time of
5 Front Squats at 185/ 130
26 ring push-ups

U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

Thank you to everyone that came out and supported our competitors for the Skills to Pay the Bills. The turnout was awesome. We had a great time. To Abel, Elizabeth, Maureen, Troy, Gretchen and Donnie, we are proud of you for representing CrossFit Scars. Maureen won her rowing event and Troy won the 185 max rep bench test. Overall the event was inspiring and very motivating to see what is possible in each skill. Next time we will try and shorten it up and get some new events in there as well. Look for another event between CFS and CrossFit Birmingham very soon. Thank you to Carrie and Richard from CrossFit Birmingham for housing and help organizing the event and also a big thank you to Wright Rubber for the prizes to the winners of the WOD. Looking forward to next time!

Find more videos like this on CrossFit Birmingham

Remember the new schedule goes into effect this week:

Monday- 11 am
Tuesday- 5:30 am & 7:45 pm
Thursday- 5:30 am & 7:45 pm
Friday- 5:30 am & 7:00 pm
Saturday- 7:30 am

This week we have some special WODs straight from the CF games. Obviously we can scale them to everyone’s abilities but I wanted to give everyone a taste of what the competitors faced all weekend.

WODs for the Week

Monday at 11 am

21 OHS
21 Hand Release Push-ups
150 yard sprint
15 OHS
15 HR PU
100 yard Sprint
9 OHS
9 HR PU
50 yard sprint

Tuesday at 5:30 am & 7:45 pm

10 HSPU
20 Wallball
30 T2B
40 Pwer Cleans 135/95
50 Burpees
60 SDHP 70/50

Thursday at 5:30 am & 7:45 pm

5 Muscle-ups
10 Deadlifts 245/170
15 Sit-ups
50/ 100/ 150/ 200 yard sprints
4 rounds for time (each round you go up in the sprint)

Friday at 5:30 am and 7 pm

“jackie”

Saturday at 7:30 am

Here is the mother of them all

3 in amrap
rest 1 min
6 min amrap
rest 2 mins
for time of

200 yard shuttle
30 WallBalls
20 T2B
30 Box Jumps
20 SDHP
30 burpees
sled drag to finish

Congrats to Rich Froning- Fitness Man on Earth

WOW! I hope you guys got  a  chance to watch the CF games this weekend. Simply Unbelievable. If you didn’t go watch the archive videos of any of the 10, yes 10 workouts, in 3 days. Inspiring to say the least. It will psych you up for this weekend as well. Skills to Pay the Bills is this Saturday at 12:00. Bring cash for the events to make it easier.

Remember Monday is cancelled for the CF Kids classes.

New Class Schedule starting August 8th is:

MONDAY- 11:00 am
TUESDAY- 5:30 am & 7:45 pm
THURSDAY- 5:30 am & 7:45 pm
FRIDAY- 5:30 am & 7:00 pm
SATURDAY- 7:30 am

WODS for the Week

Monday- no class

Tuesday- 5:30 and 7:00 pm

6 rds or 5 rds but heavier than last time of

1 min on/ 1 min off

30 KB swings

Wednesday at 7 pm

Work on:

L-Sit for time

HS walks

Max weight pull-up

Snatch

Thursday at 5:30 am and 7 pm

add reps to Backsquat

then

AMRAP 12 mins of:
10 Rows
10 Hand release push-ups

Friday at 5:30am

Grace

Saturday- no class

Skills to Pay the Bills @ 12:00pm @ CF Birmingham