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Forget everything you know about working out. The repetitive weight machines. The uninspiring physical trainer. The overcrowded spin classes you keep skipping. The oily dude ogling his own reflection. This is CrossFit — elite fitness and strength conditioning for anyone serious about getting into shape. Physically and mentally.
CrossFit challenges you with workouts that combine variety, intensity, and functional movements that translate to your everyday life. It’s seriously intense. And seriously fun. So get off that elliptical machine and check it out.
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Workout Of The Day
Saturday, May 19, 2012
Super Happy Fun 10k Run Saturday!
Bring your iPods, hats, sunglasses, water bottles, sunblock, dogs -- whatever you want to run with because we're running. We have an out-and-back course all lined up for you. For those of you who hate running, don't skip the runs. The only way to get better at them is to hammer your weaknesses. And if you're still making excuses, watch this video below.
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Friday, May 18, 2012
Wendler Deadlift - week 5
65%x5 | 75%x5 | 85%x5+
Based on 90% of your 1 Rep Max + 10 pounds
5 rounds for time of:
10 sotts press 45#/33#
10 toes to bar
10 hip extension
Thursday, May 17, 2012
Snatch
5-5-5-3-3-2-1
, 
Love these shots of Yuka rocking the "perfect push-up," with the parallettes.
Wednesday, May 16, 2012
Shoulder press
65%x5 | 75%x5 | 85%x5+
* Percentages are based on 90% of your 1 rep max
Then:
AMRAP in 10min:
5 Front Squat 135#/95#
5 L Pull-ups
200m Run
, 
Chris making this heavy bag lift and carry look pretty damn easy!
Tuesday, May 15, 2012
"Dirty Dozen"
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Hip extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
This is the best pic ever! Love you Gina. Check out Benny's hops too!
Monday, May 14, 2012
Back Squat
65%x5 | 75%x5 | 85%x5+
* Percentages are based on 90% of your 1 rep max
This is the first week of the second wave. Add 10lbs to your deadlift and squat starting weight and 5lbs to shoulder press starting weight.
Then
Four rounds For time:
15 push press #115/75
400m run
Saturday's WOD was a lot of fun. No doubt, picking up those punching bags is tricky. Hector gets down in a deep squat to achieve the best position to get under the bag. Coach Chad with the assist.
Sunday, May 13, 2012
Rest Day!
Paleo Challengers! Make sure to post your food logs by midnight tonight!
Hey everyone! I wanted to share this article on "What's Behind Emotional Overeating." http://www.psychologytoday.com/blog/compassion-matters/201205/whats-behind-emotional-overeating
The ever so awesome, Monica Garcia, posted it on the Paleo Facebook Page, but I know not all of you are on Facebook, so I wanted to make sure you saw this. Please take the time to read it and really focus on the last paragraph.
Keep up the great work everyone! We are only a few weeks away from the end of the challenge. All of you are doing awesome!
Saturday, May 12, 2012
Team WOD
AMRAP for 20 Minutes
100' Heavy bag burpee walk
1 Ball throw ladder
10 Dumbbell power snatch -- 70#/40#
15 Ring Rows
20 Kayaks -- 55#/44#
Great shot of Dave B giving all he has doing pull-ups. His expression definitely tells you he's not slacking here. Nice work, Dave!
Friday, May 11, 2012
Deadlift
5-5-5
40%x5 | 50%x5 | 60%x5+
* Percentages above are based on 90% of your 1 rep max
Then
As Many Rounds As Possible (AMRAP) for 12 minutes of:
48 Double Unders
24 Partner Wall Balls 20#/14#
12 Partner Sit-ups
, 
Check out Alfred here -- a dedicated CrossFitter and members since November 2011. Keep an eye out for him because his fitness level has skyrocketed since he started. Operation Firebreather here he comes!
Thursday, May 10, 2012
4 Rounds for time:
200m Run
15 Hand Stand Push-ups
2 Rope Climbs
For those of you that don't know this lovely couple, this is Michelle and Derek. They come in and rock all the WODs and are constantly encouraging each other. They also recently took an amazing trip to Cancun and came back engaged! Congratulations you two!
