or

Wednesday, February 2, 2011

Back Squat 3-3-2-2-1-1-1 @ 60% of 1RM

Then, for time:
30 Squat Clean and Jerks (155/105#)

* Record back squat weights and time for clean and jerks.

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Tuesday, February 1, 2011

AMRAP 15 minutes:
10 Ring Push-ups
10 KB Turkish Get-ups (20/12kg, 5 each arm)
10 Knees-to-elbows

* Knees-to-elbows are not knees-to-triceps.

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Monday, January 31, 2011

5 Rounds:
10 Tire Flips
20 Sledgehammer Swings
30 Box Jumps
40 Walking Lunges
100m Sprint

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Friday, January 28, 2011

Snatch 1-1-1-1-1-1-1

Cash out: coach's choice

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Thursday, January 27, 2011

Four rounds for time of:
400m Run
50 Squats

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Wednesday, January 26, 2011

“Air Force"

For time:
20 Thrusters (95#/65#)
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

* Perform 4 burpees on the minute throughout

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Tuesday, January 25, 2011

Skill work: Squat Clean

Seven rounds for time of:
21 Back Squat (light - 95/65#)
21 Sit-ups

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Monday, January 24, 2011

Three rounds for time of:
10 Deadlifts (275/175#)
50 Double-unders

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Good day all of you ‘Paleo’ Challengers!!!

Hope everyone who came out last night is excited and ready to start the challenge! We are excited that you are participating!!!

I know that you were given a handout with some recipes taken from a couple of websites but I wanted to share some more with you so that you have more of a variety...here are some of my favorites and I hope you enjoy them too...

http://everydaypaleo.com/
http://www.thefoodee.com/blog/
http://cfscceat.blogspot.com/
http://www.health-bent.com/
http://www.primal-palate.com/

Also, there is a weekly, Tuesday podcast with Robb Wolf (the King of Paleo) and Andy Deas at http://www.robbwolf.com ...They answer peoples questions regarding Paleo from all over the world. It's a great resource, I highly recommend it!!!

I hope this helps you during your challenge and thereafter...
Good luck to all of the participants!!! I hope you meet your goals and have great results physically, mentally, performance and just overall well-being!!! If you have any questions, please feel free to ask any coach and you can always email me at (JavaScript must be enabled to view this email address) love to talk about 'Paleo'

Best wishes to all...Now go get some!!!

~Kara

•

Friday, January 21, 2011

5 Rounds:
5 Toes to Bar
10 Push Press (115lb/85lb)
15 Push Ups
20 Double Unders

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