Archive for January, 2015

Paleo challenge

Posted: January 31, 2015 in Uncategorized

http://paleologix.com/about/dietary-guidelines/

Alright as promised to the folks participating in the paleo challenge starting Monday February 2nd here is a simple guide to diving into the paleo way ;). Now we are also athletes so one thing I would like to add is pre and post nutrition. Carbs are our quick energy source we burn up fast so eating and hour before and within an hour after is important to your wod and recovering from you wod in time to hit it the next day! Play with it and find what paleo foods work the best for you!

http://paleologix.com/about/dietary-guidelines/

Advertisements

Blue back squat Friday!

Posted: January 31, 2015 in Uncategorized

Strength
5 min emom
3 Back squats @85%

Wod
Buy in
5 wall climbs

3 rounds
15 jumping squats 45/35
20 ttb
25 ohwl 45/25

Buy out
5 wall climbs

IMG_0778

Thursday

Posted: January 31, 2015 in Uncategorized

Skill
:30 Chinese plank
Rest :30
:30 push ups
Rest :30

Wod
For time
1 rope climb
25 pull ups
30 jumping split lunges
100m farmers carry
30 jumping split jumps
25 pull ups
1 rope climb

IMG_0774

13.2

Posted: January 31, 2015 in Uncategorized

Strength
10 min emom
1 clean pull
1 clean
2 jerks

Wod
13.2
10 min amrap
5 stoh 115/75
10 dl
15 box jumps

Who’s ready for the open?!?
Apollo

IMG_0769

Gymnastics!

Posted: January 31, 2015 in Uncategorized

Skill
5 rounds
:30 handstand walk
Rest 1:00
:30 sec L-sit
Rest 1:00

Wod
Burpees
40-30-20-10
Kb snatches
20-16-10-6

IMG_0766

Francy

Posted: January 31, 2015 in Uncategorized

Strength
10 min emom
1 snatch pull
1 snatch
2 ohs

Wod
“Francy”
5 rounds
400m run
15 thrusters 95/65

IMG_0764

Before I forget guys the tribe is closing down Monday for the Holiday so we will be running our holiday schedule of class noon. If you have questions or concerns feel free to contact me. Thanks guys
Apollo