Thursday, March 29, 2012

March 30

Alright guys here is its. 30 days of paleo.

*Your day will start with 7 points. If you break one of the rules set below you lose a point. Drink a beer and you now have 6 points for that day....and so on. If you drink one beer or 20 it is still –1. You only lose another point if you break another rule. At the end of each day you will keep record your own points and also post it on our Facebook page (Elite Sports Training).

Rules are:

1. Eat real food – meat, eggs, vegetables, nuts, seeds, fruit, oils (like coconut). Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re fresh and natural.

2. Do not eat dairy. This includes butter, cheese (hard and soft), yogurt (even Greek) and milk (including cream in your coffee).

3. Do not eat grains. This includes bread, rice, pasta, corn (I count corn as a grain), oatmeal, and all of those gluten-free pseudo-grains. That’s not real food, right?

4. Do not eat legumes. This includes beans of all kinds, lentils, and peanuts.

5. Do not eat sugars of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Truvia, Stevia, etc.

6. Do not eat processed foods. This includes protein shakes, processed bars (like Zone bars), dairy-free creamers, etc.

7. Do not drink alcohol, in any form.

"Lynne"

5 Sets of:
Max Rep Bodyweight Bench Press
Max Rep Pull Ups

Post total Reps

Wednesday, March 28, 2012

March 29

For time:
1 Mile Run
 
(Full Recovery)
 
30 Calorie Row AQAP

Tuesday, March 27, 2012

March 28

30 Day Paleo Challenge (April)
Sign up sheet is posted in the gym. More details to come.

Skill Work
Hollow and Arch Position

MetCon
7 Rounds of:
10 SDHP (95#/65#)
10 Ring Dip

Cash Out
1min Max Effort
Hollow Rock

Monday, March 26, 2012

March 27

Congrats to Candice Ruiz for Qualifying for the CrossFit Regionals!

Strength
3-3-3-3-3
Hang Power Clean

MetCon
3 Rounds of:
15 Hang Power Clean (135#/95#)
15 Burpee

Sunday, March 25, 2012

March 26

Congrats to Ken C. for Qualifying for the CrossFit Games!

Strength
3-3-3-3-3
Front Squat

MetCon
3 Rounds of:
21 KB Swing (1.5/1)
21 Sit Up
21 Box Jump (24"/20")

Friday, March 23, 2012

March 23

A1. 3-3-3-3-3 Weighted Pull Up
A2. 3-3-3-3-3 Weighted Ring Dip
A3. 3-3-3-3-3 Max Height Box Jump
B1. 3 x 15 GHD Sit Up

Wednesday, March 21, 2012

March 22

Complete as many reps as possible in 7 minutes of the following rep scheme:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-up....

Or

Complete as many reps as possible in 7 minutes of the following rep scheme:
135/95 pound Power Clean, 3 reps
3 Handstand Push Up
135/95 pound Power Clean, 6 reps
6 Handstand Push Up
135/95 pound Power Clean, 9 reps
9 Handstand Push Up
135/95 pound Power Clean, 12 reps
12 Handstand Push Up
135/95 pound Power Clean, 15 reps
15 Handstand Push Up
135/95 pound Power Clean, 18 reps
18 Handstand Push Up ....


Tuesday, March 20, 2012

Monday, March 19, 2012

March 20

Strength
Push Jerk
1-1-1-1-1-1-1

MetCon
5 Rounds of:
8 Thruster (95#/65#)
8 Pull Up

Sunday, March 18, 2012

March 19

Strength
3-3-2-2-1-1-1
Back Squat

MetCon
5 Rounds of:
10 Bodyweight Deadlift
10 Push Up
10 Knees to Elbow

Thursday, March 15, 2012

March 16

Power Clean
1-1-1-1-1-1-1

For Time:
30 Power Cleans @ 60-65% 1RM

Wednesday, March 14, 2012

March 15

Open WOD 12.4
12min AMRAP
150 Wall Ball (20#/14#) (10'/9')
90 Double Under
30 Muscle Up

Or (Option #2)

"Karen"
150 Wall Ball (20#/14#) (10'/8')

Tuesday, March 13, 2012

March 14

Strength
15 min to work up to a Heavy Single (Not a 1RM or PR)
Thruster

MetCon
200m Run (1min rest)
400m Run (2min rest)
600m Run (5min rest before cash out)

Cash out
3min AMRAP
5 Burpee
10 Sit Up

Monday, March 12, 2012

March 13

Skill Work
10min of Double Under Work

MetCon
3 Rounds of:
15 Deadlift (225#/155#)
15 Box Jump

Sign up for our Olympic Lifting Clinic this Sat at 11am-1pm. The clinic will concentrate on the Snatch and the Clean and Jerk. Shoot me an email to reserve your spot. Spots are limited to ensure quality and attention. CMLofland@gmail.com 

Sunday, March 11, 2012

March 12

Strength
3 x Max Rep Push Ups (3min rest between sets)

MetCon
3 Rounds of:
400m Run
20 Wall Ball
10 Pull Up

Sign up for our Olympic Lifting Clinic this Sat at 11am-1pm. The clinic will concentrate on the Snatch and the Clean and Jerk. Shoot me an email to reserve your spot. Spots are limited to ensure quality and attention. CMLofland@gmail.com

Wednesday, March 7, 2012

March 8

CrossFit Open WOD 12.3

18min AMRAP
15 Box Jump (24"/20")
12 Push Press (115#/75#)
9 Toes To Bar

Tuesday, March 6, 2012

March 7

Power
5 x Max Broad Jump

MetCon
A1. 10-9-8-7-6-5-4-3-2-1
Pull Up
A2. 2-4-6-8-10-12-14-16-18-20
Jumping Lunge

Monday, March 5, 2012

March 6


Skill Work
Double Unders
or
2min Max Double Under

MetCon
50 Air Squats
21 Ring Dip
21 Push Up
50 Air Squats
15 Ring Dip
15 Push Up
50 Air Squats
9 Rind Dip
9 Push Up

Sunday, March 4, 2012

March 5

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Strength
3x Handstand Hold
 
"Michael"

3 Rounds of:
800m Run
50 Back Ext.
50 Sit Up

Thursday, March 1, 2012

March 2


A1. 3-3-3-3-3 Deadlift
A2. 3-3-3-3-3 Press

1 Year Anniversary Party Tonight!!

6:00pm @ the CrossFit Box (our gym)