Come in between 4:30 and 7:30 to make up one of the last five workouts. This week the choices are:
- Back Squat 5-5-5-5-5 then 400m sled drag (20% of SDC)
- Complete four 90s rounds of 50m dash then AMRAP kb swings (70/53#)
- “Lumberjack 20s” – See Monday, Sep 3 for details
- Fall performance test – Max distance broad jump, max box jumps in 3 minutes, max pushups in 2 minutes, 800m run.
- Deadlift 1-1-1-1-1-1-1 then 10 minutes to find max consecutive double unders
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Lumberjack 20 for me around 430. Anyone else interested?
Good morning ICA peeps!
Here are a few good web sites for recipes and support during the challenge!
http://everydaypaleo.com/
http://www.thefoodee.com/
chrispconstantlyvaried.blogspot.com/
I’ll be in around 5:45is to do the back squat WOD
Regarding Paleo Challenge Level 2 (full Paleo) – I know we are supposed to give up artificial sugars, but I heavily rely on Crystal Lite. I drink about a gallon of water a day and adding some flavor to the water makes it easier. Is this going to derail the diet? I’ll try adding lemon juice instead.
Laurie – I’ve been sqeezing Lemon, Orange and Lime slices in plain ice tea and water. It adds a great full flavor vs. just lemon. Just an idea 🙂
Yes, sadly crystal light (and any artificial sweeteners) is a no-go on the diet. Now keep in mind that after the 1 month challenge, when you’re trying to find a happy medium, there might be a place in your diet for some of that stuff. But for this month it’s definitely a no. I love Emily’s idea of freshed sqeezed fruit to add flavor to water!
In for 4:30… It’s between Lumberjack 20s and 4 – 90s rounds. Haven’t decided yet
I think I will be in for the Lumberjack WOD. I have to say, adding some cinnoman to my black coffee was a bit of a treat. I may survive this challenge after all!!! ; )
* cinnamon…
I’m impressed with all of you that can do black coffee so easily. Unless it’s espresso or very specific coffee I just can’t do it. My dad says it’s due to my italian blood I need the creamer and sugar but who knows. Anyway, I’ve moved over to tea for the month … yerba mate from trader joe’s is my favorite unsweetened hot beverage.
Black coffee is an acquired taste. One I have still not acquired after several months. Any day now I’m sure.
I agreed black coffee is vile. Even tried the coconut milk, it made some of the bitterness go a away but not all. Don’t know if I agree with all the hype about the coconut milk…not cracked to be the creamer I thought it would be. 😉
I totally agree Jenn!
Lumberjack in the rain at crossfit rehoboth: 36:12 as Rx
Those squat cleans and last 3 rounds of runs were soul crushing, especially after a night of dogfish head and grotto pie
Rehoboth! We were wondering where you were this week. I presume the grotto pie fits in the paleo challenge? I think I’ve heard that they grow on trees these days.
Make up night results!
Performance Test
Cari 78.75 / 60 / 57 / 4:03
Joel 61.5 / 50 (20″) / 14 / 4:12
Cuenca 103.5 / 53 (20″) / 22 / 4:20
Brendan 90.5 / 61 (20″) / 30 / 3:17
Katie 72 / 55 / 26 / 4:20
Spence 86 / 63 / 46 / 3:14
Stacey 57/43@16″/21 knees/5:55
Maddie 71/76@16″/31/4:13
Dan J 101/50/40/4:31
Lumberjack 20’s
Lindsey 34:12 (155/44/55)
Craig 28:10 (225)
Matt C 34:50 Scale
Emily 34:52 (65, 26, 35, G+MM, 12″, 15, 200m)
Korba 33:34 Scale
Peggy 34:00 (75, 26, 25, Black, 16″, 15)
Kim D 36:49 (95, 35)
Chris C 32:51 (225, 65)
Jimbo 37:28 (205, 95)
Back Squats
Jenn 163, 65
Kim H 123, 75
Nick ?
KB Swings
Tiana 99 Rx
Laurie ? (35#)
Deadlift/DU
Nikki 235, —
Kev 355, —
Craig –, 100 DU
I had 165 on the back squat and pulled 90 on the sled.