Friday, Jan. 27, 2012
Hard one to describe today but here’s a go at it.
2 lines of folks started with Agility Ladder, followed by 5 Kettle Bell Swings, 5 Ball Slam and 5 Burpees, then after a couple different patterns dropping to 3 Push-ups.
Some dowel work focusing on the Snatch footwork and landing.
Partner Med Ball Clean and Chest Pass/Explosive Throw, warming it up and then doing it for a 1/2 Tabata.
Then partnering on the barbells doing Hang Power Snatch, Power Snatch from mid-thigh and Power Snatch, landing all of them at 4″ and holding the catch for a moment before standing, resetting the feet and then lowering the bar
Finally a Partner WOD of:
6 Rounds
3 Power Snatches (at a challenging weight) while partner does Burpees for the first 3 Rounds and then Toes to Bar for the last 3 Rounds. Switching when partner on the bar finishes their 3 Snatches. Time were for just over 3 minutes to a little over 5 minutes.
As a heads up for tomorrow if your hands are prone to getting a bit messy bring tape for tomorrow’s WOD. Not doing Death by Pullups but are doing a fair numbers of pull-ups.
No better way to wake up than a little tabata med ball clean and toss! Great class Dave!
It was a refreshing change – lots of variety lately! forgot the Medball “Clean and Toss Back”
Hey Paleo Ladies,
4 weeks is up tomorrow so “the crew” will be on deck in the am to re-do measurements,IF AND ONLY IF, you want them done. What we are more interested in hearing is how you feel with 28 days of Paleo. Is there a difference in how you feel, sleep and perform? Will you stay with it strict or modified? And of course anything else you want to share.
Our field trip is on for Thursday at 7 but all are also welcome to come to our house for a pre-field trip get together…more on that tomorrow!!!
Mary Lynn and Corena
Paleo Ladies,
Well most of you have been re-measured and the results are amazing from an inches lost perspective. I think we as a gym have lost the equivalent of a medium size child!!!Great job.
I hope, separate from the tape measure results, that you have also been convinced of the food/ body performance connection too. Making that connection was for me the biggest lesson of the Paleo Challenge that Sheri thankfully talked me into.
If you stay with it in what ever form works best for you, I am sure you will also come to see the difference a healthy diet makes in all aspects of your life. I used to say that I work out so I can eat what I want. I now know that the opposite needs to be true. I need to eat healthy in order to do what I ask and need my body to do.
So I hope you enjoyed… well that might be a bit of a stretch, this as much as Corena and I did doing it. I hope you will stick with the determination you have all showed and I look forward to seeing the continued transformations!!!
See you all tomorrow night at 7 at La Senza by Winners in the Charlottetown Mall.
ML
MLK
many thanks to you and Corena for taking the lead on this. I had started this whilst in Florida and unbenounced that the CFPEI gals were getting a group together. I was so pleased upon my return to learn that I was not alone. There is something very comforting and rewarding being part of a something bigger (pardon the pun) than ourselves individually! A group of great ladies whom I am most proud to be part of. Congrats gals! The dressing room was a fun and emotional place to be on Saturday morning:)
So sorry to miss the fun tomorrow night.
I’m just catching up on the comments now, but hope a good time was had at La Senza. Way to go all! So glad that folks are feeling good, even good enough to keep at it
I agree…many thanks to Mary Lynn and Corena. It was great following everyone’s progress and sharing and trying new recipes. Everyone did fantastic. Hope to make it tonight; although, still not sure if my schedule will allow it. Thanks again. Let’s keep it going.
Well what can I say…the field trip was an absolute blast!! Who knew that bra shopping could be so much fun. When I got home last night I thought to myself and said out loud to Greg that the significant others of my crossfit girlfriends are lucky guys. These girls are beautiful outside and in…Guys you can thank me later for the spoils of the field trip. I am sure what came home in those pretty little bags will warm the….well you know!!
For those paleo warriers who could not make last night, we can do it again just let me know what works and I will arrange with my new friends at LaSenza
A belated but big thanks to Mary Lynn & Corena for organizing our 30 day Paleo challenge & for the follow-up field trip on Thursday night.
I had read several books this summer while “disabled” and had essentially bought into the benefits of Paleo. But, the concept of a “diet” made me a bit uneasy. However, our group of ladies provided the support that made this challenge (almost) enjoyable! I feel better; still a few days when I seem more tired so I bump up the fat & carbs. I have also seen gains in strength, especially upper body. Having said that, I am still rehabbing this shoulder so a portion of the gains could be simply part of the natural recovery process.
The field trip was a blast!! So many laughs with a group of very special ladies. Keep up the hard work & ongoing transformations.