Saturday May 19th we will be having a “Paleo Lifestyle” clinic. It will be from 11-1:30 or 2 held right after class. It will be very informative, but I do suggest bringing a folding or beach chair. It will be free to everyone who has done the nutrition 1 on1′s, $10.00 for members and $20.00 for non-members

Strength
E.M.O.T.M for 12 min:
3 Position Snatch.
*Squat snatch preferred but power snatch we be accepted. Experienced  O-lifters bottom-up, inexperienced lifters top-down.
video here http://catalystathletics.com/exercises/exercise.php?exerciseID=65

W.O.D
For Time:
75 “Unbroken” KBS 55/35 (70/55 if your crazy)
(if you break that is your Score)
+
KB Single arm waiter carry 150 M each arm.

Blackberry glazed pork chop

http://paleomg.com/blackberry-glazed-grilled-pork-chops/

W.O.D
18 min AMRAP of:
(10 muscle up Buy-in rx only)
12 Knees 2 Elbows
14 Push-ups
16 Lateral hop over Parallette (back and over is 1)
*Bar or ring muscle-up

We want people to compete! Ben Bergeron of Crossfit Newengland said it best ” If we were a running club we would want you to do a 5k, if we were a judo club we would want you to do a judo competition”. We are a cross fit club if you want to compete in crossfit. Let us know if your interested, ask your coach will tell you the how and the when.

http://www.summercrushgames.com/

Paleo BBQ sauce ingredients

Sauces and condiments can be a problem for some people on the paleo diet. It really shouldn’t be there are many options and recipes out there you just have to put in a little extra effort. Its worth it in the end. Below is a BBQ sauce recipe.
http://seasidekitchen.blogspot.com/2012/05/bbq-sauce.html

Strength
Press: 3 x 5

W.O.D
“Air force”
For time:
20 Thrusters
20 SDHP
20 Push jerks
20 Overhead Squats
20 Front Squats
m:95#/w:65#
*Starting with the timer 4 burpees on the min

Saturday May 19th we will be having a “Paleo Lifestyle” clinic. It will be from 11-1:30 or 2 held right after class. It will be very informative, but I do suggest bringing a folding or beach chair. It will be free to everyone who has done the nutrition 1 on1′s, $10.00 for members and $20.00 for non-members

Mobility and range of motion (ROM) are extremely important not only in the gym but in everyday life. That was a lot of big words, but I have some simple questions. Do you feel that you move the way you want to in your normal day to day life? How long do you want to be able to move normally in years? and What are some important things to you love to do that include movement or motion?

W.O.D
“Partner wod”
4 rds for total time and max reps of kipping pull-ups:
only 1 person works at a time.
5/3 Strict pull-ups + Max reps of kipping pull-ups
400 M Run
*Complete all the strict pull-ups and without coming of the bar do as many reps of kipping pull-ups as possible, run 400 m and then switch.

Strength
Back Squat: 1 x 20 reps
*This should be a UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

W.O.D
“Time Bomb”
10 Handstand Push-up Buy-in.
4 rds for time:
40 Double Unders
12 Med-ball Throws, 20/14
6 Power Cleans, 165/110
*Med-ball throw- from the chest throw the med-ball against the wall. men will be 6ft away, women will be 5 ft away.

Rest, Recovery and Crossfit.
“Fitness Is”

Strength
Deadlift: 1 x 5RM
*Warm-up to your working weight, this is a 5 RM for the day not a true 5 RM test.

W.O.D
“For Time”
21 Deadlifts
9 HandStand Push-ups
18 Deadlifts
9 Toes 2 Bar
15 Deadlifts
9 HandStand Push-ups
12 Deadlifts
9 Toes 2 Bar
9 Deadlifts
9 Handstand Push-ups
*Deadlift weight is 185/135 or 50% of 5RM.

Pictures speak a thousand words

www.thedailybeast.com/newsweek/2012/05/06/why-the-campaign-to-stop-america-s-obesity-crisis-keeps-failing.html

Paleo clinic on Saturday May 19th. Free to everyone has attended the nutrition classes, $10 for members and $20 for non-members.

W.O.D
“For Time”
1000 M Row
60 Battling Ropes (Doubles)
50 Sit-ups
40 Sledge Hammers (20 each arm)
30 Shoot thru’s
20 Hand Release Push-ups
150 M Sprint

Paleo Pancakes mmm.. mmm. Breakfast

http://seasidekitchen.blogspot.com/search/label/pancakes

Strength
Bench Press: 3 sets x AMRAP, rest 3 min.

W.O.D
For time:
15 Hang Squat Cleans 155/105
15 Strict Pull-ups
300 M Run
12 Hang Squat Cleans 155/105
12 Strict Pull-ups
300 M Run
9 Hang Squat Cleans 155/105
9 Strict Pull-ups
300 M Run
*Scale w/ purple band only (strict) or with inverted rows.

We will be having our first of many clinics on Saturday May 19th. It will be a “Paleo Lifestyle” clinic and will be free to anyone who has attended our nutrition class, $10.oo  for members and $20.00 for non-members. This is not a “DIET” class, this is a class about the benefits of a Paleo LIFESTYLE that features current research and practices that we believe optimal for performance and longevity. Basically living long and doing EPIC shit!! It will be held right after class and run until we are done (about 1 1/2 hrs give or take).