No night class Thursday the 27th of this week. We have TKD belt testing.

WODS for the Week

Monday at 11 am

Front Squat 5, 5, 5

For time
15-10-5-10-15 of
OHS (115, 75)
pull-ups

Tuesday at 5:30 am and 7:45 pm

Push Press 3, 3, 3

AMRAP 15 of
3 Squat cleans (75% of 1Rm)
6 HSPU
9 V-ups

THursday at 5:30 am (no night class)

DL 5rm

3 rds for time of
40 MTn Climbers
30 push-ups
20 wall balls

Friday- 5:30 am and 7:00 pm

“Rebecca Black”

Saturday at 7:30 am

Dirty 30 or Filthy 50

Monday at 11 am

Press 1RM

3 rds of
25 unbroken wallball
25 unbroken kettlebell
25 sit-ups

Tuesday at 5:30 am and 7:45 pm

5 rds with 2-3 min rest between

max front squats at 75/50% of Bw
30 Double unders
max push-ups

Thursday at 5:30 am and 7:45 pm

Amrap 20 of
5 Ballslams
10 RA Power snatches
5 T2B
10 LA power snatchs
5 squat rolls

Friday at 5:30 am and 7:00 pm

Rebecca Black

Saturday at 7:30 am

1 mile run
2 rds of max kipping pull-ups
max height box jump
1 mile run

WODs for the Week

Monday at 11 am

AMRAP 12 of

50 yard single arm farmers carry
5 push-press
5 HPC
5 Single arm thruster
ALT Arms

Tuesday at 5:30 am and 7:45pm

Press 2RM

only 7 1/2 plates ...... plus a 40# vest. BOOYAH

then

10 BW/75% BW Deadlifts
15 burpees over the bar
5 rds

for time

Thursday at 5:30 am and 7:45 pm

Backsquat 2 RM

then

1x 800m run
2 x 400m run
4 x 100 m run

Friday at 5:30 am and 7:00 pm

“Rebecca Black”

Saturday at 7:30 am

DL 2 RM

then

30-20-10 of

KBS
Goblet squats
K2E

for time

We are now one week into the paleo challenge. How is everyone doing? If you haven’t been updating your spreadsheet (like me, but I was out of town) get on it. Remember to take your picture everyday especially if you are on the weight-loss group. It is just another tool to keep you motivated and on track.

It is great to see all the new faces that have joined us for the challenge. You guys are doing great and if there is anything you need please don’t hesitate to ask!

WODs for the Week

Monday at 11am

Press 3 RM

then

AMRAP 12 of
20 y bear crawl
6 burpees
6 v-ups

Tuesday at 5:30am and 7:45pm

Front Squats 85/135
dips

10!

Thursday at 5:30am and 7:45 pm

DL x2 @75% OTM 10

then

3 rds for time of
20 PlyoPush-ups (few options)
30 KBS

Friday at 5:30 am and 7:00 pm

“Rebecca Black WOD”

Saturday at 7:30 am

Cathy’s Choice

Hey you, put down the twinkie! Eat meat, lots of it!!!

Paleo Challenge- Ready, Set, GOOOO! Few helpful tips:

-get rid of the crap food in your house now. It’s too tempting.
- Update the spreadsheet and get some support to stay on track right away. If you don’t have access, email me and I’ll send you the link!

Few clarifications of the challenge:

Weight-loss group

- weigh yourself the same time each week or day.
- the pictures you take each day are for yourself and no one else. Take them everyday though. They will keep you motivated and at the end of 6 weeks, the changes should be awesome!
- you can do the workout every friday too!

Performance group

-  If you can’t make a friday WOD make it up on Saturday or do it thursday!
- Only care about the workouts and how you feel, not what you look like or weigh.

We are super excited to see everyone spreading the word about the challenge. We should have a good number of newcomers doing it with us. Feel free to ask for advice from anyone and thanks for joining us.

WODs for the Week

Monday at 11 am

Press 5 RM

then

10-1 reps of hang power snatch
1-10 reps of HSPU

Tuesday at 5:30am and 7:45 pm

Squat 5RM

then

35 DU
200m run

Thursday at 5:30 am and 7:45 pm

Jerk 3 RM

then

Press for max reps
Max pull-ups
not for time
5 rounds

Friday at 5:30 am and 7:00 pm

400m run
21 BJ
12 C&J
400m run
15 BJ
9 C&J
400 m run
9 BJ
6 C&J

for time (135/95)

Saturday at 7:30 am
8 rds of
10 thrusters
10 True Push-ups

for time (pick a thruster weight that is appropriate)

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.