Day 29 of the 50 day Paleo Challenge!

“Be not simply good; be good for something.”

-Henry David Thoreau

Above: Elements on the loose! Congrats to both our AM and PM Elements athletes for successful completion of the program. We look forward to seeing you all in class! 3, 2, 1... GO!

Today's WOD:
A. 3-position Snatch

B. OHS 3-3-3

C. 8 rounds for max reps of:
20 seconds of Ring Dips
10 seconds Rest
20 seconds of Sit-ups
10 seconds Rest

50-day Paleo Challengers: Don't forget to take your mid-challenge picture!

Yesterday's WOD Board:

Day 28 of the 50 day Paleo Challenge!

“We do not remember days; we remember moments.”

-Cesare Pavese

Today's WOD:
A. 8 sets of: 
HCDL + Power Clean + Hang Clean + Front Squat + Jerk

B. Front Squat 5-4-3-2-1

C. 3 sets of:
Glute-Ham Raises

Saturday's WOD Board:

Reminder: Holiday Schedule tomorrow!

Columbus Day, Monday, October 8, 2012: 9am, 10am, 11am, 5pm, and 6pm!

Day 26 of the 50 day Paleo Challenge!

"Excellence is never an accident; it is the result of high intention, sincere effort, intelligent direction, skillful execution and the vision to see obstacles as opportunities."

-Anonymous

Today's WOD:

In teams of two, with only one partner working at a time, partners whole rounds to complete…
AMRAP in 10 minutes of:
Wall Balls (20/14 lbs.) x 10 reps
Pull-ups x 5 reps

Rest 5 minutes, and then...

AMRAP in 10 minutes of:
Row 150 Meters
Kettlebell Swings (53/35 lbs.) x 15 reps

50-day Paleo Challenge: Paleo Potluck on Saturday, October 6, 2012 at 5:00pm - 10:00pm!

Alright challengers, you did it! You are halfway through the 50-day Challenge! I am more than proud of all of you and now we can celebrate together at the Paleo BBQ is this weekend, Saturday from 5pm-10pm! Potluck style, so bring your favorite/best Paleo dish that you've had thus far - sign-up on this Facebook Paleo Challenge group page! I'm putting in a request for Chris Bushaw's Chipotle Chicken Kabobs, Rome Stein's Chicken Tenders, Sokheng Mata's Beef Stew, and Sierra Malia Fox's Chocolate Chip Cookies!

Holiday Schedule on Monday, October 8, 2012: Columbus Day!
9:00am, 10:00am, and 11:00am ONLY.

Yesterday's WOD Board:
Will be posted soon.

Day 25 of the 50 day Paleo Challenge!

"Never violate the sacredness of your individual self-respect."

-Theoore Parker

Today's WOD:

A. 7 sets of:
Front Squat x 2 reps @ 3311 
Rest 90 seconds

B. 12 minute AMRAP of:
50 Double-Unders
7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).

Yesterday's WOD Board:
Will be posted soon.

Day 24 of the 50 day Paleo Challenge!

"Learn to limit yourself; to content yourself with some definite work; dare to be what you are and learn to resign with a good grace all that you are not; and to believe in your own individuality."

-Henri-Frederic Amiel

Today's WOD:

A. Three sets, not for time, of:
Pistols x 6-8 reps each
Muscle-Ups x 4-6 reps

B. 5 rounds each for time, of:
200m Run
15 Hand Release Push-ups
10 Hang Clusters (95/65 lbs.)
Rest 3-minutes between rounds.

Yesterday's WOD Board:
Will be posted soon.

Day 23 of the 50 day Paleo Challenge!

“The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.”

-Thomas Edison

Today's WOD:

A. AMRAP in 4 minutes of:
4 Hang Squat Clean (165/115 lbs.)
6 Burpees

Rest exactly 3-minutes after Part A, and then:


B. AMRAP in 6 minutes of:
4 Overhead Squat (135/95 lbs.)
12/8 Ring Dips

Rest exactly 3 minutes after Part B, and then:


C. For time:
1-mile run

Yesterday's WOD Board: