| ...PALEO...PALEO...PALEO...PALEO...PALEO... If you did not get your packets yesterday or get a chance to meet with Coach Michelle you will have another chance to do it tomorrow 1/31 at 5pm or 7pm. Also, just to give you a heads up, the baseline tests will be tomorrow. There will be two tests - one will be a 1 rep max deadlift...the other will be the CrossFit benchmark WOD "Cindy": 20min AMRAP 5 x Pull-Ups 10 x Push-Ups 15 x Air Squats If you can't make it tomorrow you need to get with Michelle or Roman and figure out when you can come in and get it done. You have less than a week before the challenge starts...start preparing mentally, physically, and logistically for it now. Also, don't forget to join the HTC Paleo Challenge group on facebook :) |  (QUOTE OF THE DAY) “There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.” - Mark Rippetoe - |
THE 2013 CROSSFIT OPEN IS COMING UP...ANYONE CAN PARTICIPATE - HOPE TO SEE OUR HYBRID ATHLETES JOIN OUR COACHES IN PARTICIPATING
-{WORKOUT OF THE DAY}-
*STRENGTH*
4 RNDS
6 x Pendlay Rows A.H.A.P.
1min Side Plank
(2rnds right side/2 rnds left side)
|
**CONDITIONING**
3 RNDS
10 x Power Clean/Push Press @ 115#/75#
20 x Ab Mat Sit-Ups
30 x Double Unders
*STRENGTH*
4 RNDS
6 x Pendlay Rows A.H.A.P.
1min Side Plank
(2rnds right side/2 rnds left side)
|
**CONDITIONING**
3 RNDS
10 x Power Clean/Push Press @ 115#/75#
20 x Ab Mat Sit-Ups
30 x Double Unders
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