Dash

Monday Oct 9 2017


21 Day 92% Paleo Challenge begins today. The 8% non paleo is white rice and any full fat dairy. Anything skim or low fat is a no go as well as anything with sugar added. The typical no sugar, grains and alcohol is in effect for the challenge. You must be at CFGB 17 of the 21 days, journal all food & workouts on the provided challenge sheets and take measurements around your waist at the navel and 2" below the navel. For the 17 of the 21 days part you do not need to be doing a CrossFit workout every one of those days as you can do yoga, weightlifting, working on a skill or just there doing an hour of mobility work. There are exceptions to this rule but you must contact myself or Justin for approval. Cost is $30 and if there are 20 participants the first place pays $280 and second pays $120 and the payouts go down with fewer people of course. So sign up, lose a few inches and win some cash!
Have a great Monday!
1.) Front Squat every 3 minutes for 15 minutes 3 reps @ approx 80%
2.) Dash
for time: 
50 Power Clean & Jerk for time 95/65lb
note: for time means go as fast as possible and if you can stand when you are done you didn't go as fast as was intended.
*3.) EMOM for 8 minutes from blocks at Hang 1 Snatch Extension -> 1 Snatch High Pull -> 1 Snatch @ approx 60%
note: use the blocks, seriously use the blocks
*4.) 21-15-9
Assault Bike
Wallballs 25/16lb
note: fast as you know what
*5.) Muscle Up Challenge Day 14
14 Muscle Ups
*6.) Accumulate 10 minutes of Plank
Every time you fall complete 10 Hand Release Push-ups
note: rest as needed after push-ups

Thumb img 2204

Kate Mantz861d

Challenge!? 🙋 Lets Go!!!

Login to comment
Whiteboard
225# FS
4:54 Rx
Strict press @ 75#.. light BS @ 65#
Detox day 1😳
4:35 145 fs
2:35 with 35# plate unbroken
Air assault and wall ball done, band and shoulder work, 100 sit ups, some accessory work, fs at 85#
FS @100# Grant said "move fast".. I tried 🤷🏻‍♀️
75# FS
155# FS
Fs at 195-105#
245# FS
5:58 ,135# FS
4:59 @ 65#
155# FS
3:27 no jerks
225 FS 3:06RX
FS 305
175# FS
105/115/125/135/135# FS
185 fs/4:19
Getting back into squatting
205# FS
205# FS. Snatch complex for EC @ 110 >116
4:33/55#
125 FS
215 FS. Posterior chain getting stronger
4:20 @35#
FS to box @55# / 100 ab mat su’s
FS 120#
3:33 RX FS 165#
145# FS
22:39 "Morrison" 14#wb 7' target/step-ups 20"/1 pood
fs 105# -3 110# -2
4 something.. PC/Jerk 65#
FS 105, 115, 125 x 3 Snatch Complex 65# Bike/WB 6:40 (kicked my butt)
FS @205 ; 14 MU; #4 @7:30
#115 FS
125# FS
115#fs
225# FS
#145 FS
7:00 (65# dl and hpc and pp)
145# fs
175# FS
FS: #70😡 WOD: 3:59**
**#55 & only 1/2 w/ Jk 🙄
5:40 75lbs
135 FS
FS @ 165#
255# FS
295# FS
260# fs
5:52, 25#
45# FS