101111 – Thursday

-Food Logs are DUE FRIDAY!!!! Turn them in at the Front Desk today, Friday, or Saturday. This is a big part of the nutritional challenge, and the best way to get ongoing feedback of how well you are doing and which areas you can improve.

-Morning classes are GROWING! This is awesome. We have a great group Wednesday morning getting after it, a bunch of the gym firebreathers (and one from the OC) got up, joined our early morning firebreathers, and crushed the WOD. It was such a good time, that we’re going to do that 1x every month at the 6:15am class. I don’t have a name for it yet..maybe you all can help me name it. 1x per month, maybe on a Wednesday, join the early crew for an impromptu morning Throwdown! Sounds like fun! Now, we just need to name it…Post names to comments.

Awesome Day! Fun classes every hour…’fun’ workouts, community support, and being goal oriented helps make working out easy during the tough times of the year!

Pretty much there…big thanks again to Carly & Susan! Absolutely incredible!!

Wednesday’s WOD’s

All Levels CrossFit:

Perform Ax4

A1. Only 6 breathes per set. Focus on breath control & efficient technique.

4x Power Clean, 4x Push Jerk, 6x Thruster. Touch & Go.

A2. L-Sit: 30 Seconds Cumulative (Rings, KB’s, Parralletes, whatever is most challenging)

B. 21-15-9

Single Arm DB Thruster Left Arm (50/30)

Single Arm DB Thruster Right Arm (50/30

Chest to Bar Pull Ups

Level 1 CrossFit

Skill: Push Press

WOD: 20 Minutes, 1 Round every minute, on the minute.

5x Push Press

7x Sit Ups

9x Squats
-Food Logs are DUE FRIDAY!!!! Turn them in at the Front Desk today, Friday, or Saturday. This is a big part of the nutritional challenge, and the best way to get ongoing feedback of how well you are doing and which areas you can improve.

-Morning classes are GROWING! This is awesome. We have a great group Wednesday morning getting after it, a bunch of the gym firebreathers (and one from the OC) got up, joined our early morning firebreathers, and crushed the WOD. It was such a good time, that we’re going to do that 1x every month at the 6:15am class. I don’t have a name for it yet..maybe you all can help me name it. 1x per month, maybe on a Wednesday, join the early crew for an impromptu morning Throwdown! Sounds like fun! Now, we just need to name it…Post names to comments.

Awesome Day! Fun classes every hour…’fun’ workouts, community support, and being goal oriented helps make working out easy during the tough times of the year!

Pretty much there…big thanks again to Carly & Susan! Absolutely incredible!!

Wednesday’s WOD’s

All Levels CrossFit:

Perform Ax4

A1. Only 6 breathes per set. Focus on breath control & efficient technique.

4x Power Clean, 4x Push Jerk, 6x Thruster. Touch & Go.

A2. L-Sit: 30 Seconds Cumulative (Rings, KB’s, Parralletes, whatever is most challenging)

B. 21-15-9

Single Arm DB Thruster Left Arm (50/30)

Single Arm DB Thruster Right Arm (50/30

Chest to Bar Pull Ups

Level 1 CrossFit

Skill: Push Press

WOD: 20 Minutes, 1 Round every minute, on the minute.

5x Push Press

7x Sit Ups

9x Squats
Everyone is doing a great job on the 40 Day Nutritional Challenge. Remember, if you haven’t filled out your goal form, please do so when you come into the gym. If you haven’t taken a ‘before’ photo, please take one and email it to paleoblocks@gmail.com. Visit Paleoblocks.com for even more info and support!

Throwdown Saturday @ 10am – 2pm. Paleo BBQ and shenanigans to follow. 3 Challenging WOD’s, beginner, intermediate, & advanced divisions. Be there!

-Thursday 9:30am class starts today!!! Don’t miss out.

Having shoulder trouble? Check out this video from K-Star’s new Mobility WOD blog. Every day he posts stuff you can do to perform proper maintenance on your newly fit body. We have 3 coaches certified through his Movement & Mobility course, and offer a weekly Mobility WOD class to help take care of you (Tuesday’s at 7pm). I’m hoping that class blows up like everything else we got goin’ on and we can have it every single day!

Wednesday’s WOD’s

All  Levels CrossFit:

A1. Clean & Jerk (full squat clean & split jerk)

5-5-3-3-3, going  up in weight each set

A2. L-Sit

20 seconds cumulative each set

B1. Ring Dips x8, ADAP (rest exactly 30 seconds)

B2. Sumo Deadlift High Pull w/KB

25 Unbroken (rest exactly 30 seconds). Anything other than touch & go constitutes a break and you must start the round over.

C. Team Row. 2k.

Level 1 CrossFit

Skill: Sumo Deadlift High Pull

WOD: 20 Minute AMRAP

10x SDLHP

10x Sit Ups

10x Squats