5 Rounds
1a. 5 KB Clean and Press
1b. 10 KB Front Squats
3 Rounds
2a. 10-15 KB Rows
2b. Leg Blaster
3 Rounds
3a. 10 Knees to Elbows
3b. 10 Tire Flips
4 Rounds
200′ Tire Drag
Categories
Month: January 2010
We have a lot of interest in Paleo. Several members have already begun their 100-day challenge. Others will be starting this weekend. There are many recipes and Web site links being shared via email and by word of mouth at The Boneyard. We decided to create a post that can be the go-to post for recipes and resources. Resources include book titles, articles, Web sites, blogs, etc. We may eventually compile all of these and place them on our Nutrition page.
Some of you are finding good recipes that are gluten-free but may include a non-Paleo ingredient. Some of the condiments, sauces, marinades, dressings, etc. in a lot of non-Paleo recipes can be substituted or left out altogether. Feel free to post these recipes and resources anyway. Not all of our members are doing Paleo. Gluten-free meals are certainly better than a lot of the alternatives.
Push Press
– 2 Rep Max
Clean and Jerk
– 3 x 10 Reps
– 4 x 5 Reps
– 5 x 3 Reps
Barbell Good Morning
5 x 5 Reps
“Grace”
Courtesy of CrossFit
– 30 Clean and Jerks for time
Pullup
– 2 Rep Max
Snatch
– 8 x 2 Reps
Barbell Lunges
5 x 5 Reps (Each Leg)
2 x 10 Minute AMRAP
5 minutes between rounds
– 5 Box Jumps
– 10 Situps
– 15 Air Squats
Categories
2010-01-06 UGS WOD
4 Rounds
1a. 10 Ring Dips
1b. 5 Weighted Pullups
4 Rounds
2a. Max Tactical Pushups
2b. 50′ Rope Pull & 50′ Tire Row
5 Rounds
3a. 5 KB Snatch & Press
3b. 20 Tread Chops
If you are participating in our 100-day Nutrition Challenge, you should begin your first week sometime before next Sunday, January 10. During the first week of the challenge you will be striving to eat Paleo breakfasts all week. People often ask, “If I can’t eat bread, oatmeal, or cereal for breakfast, what can I eat!?” You may eat any number of the millions of combinations of meat, veggies, fruit, and tree nuts. Check out the links below and search for more breakfast ideas and recipes using the key terms “Paleo + breakfast recipes.” If you find a recipe and like the result, please share it with us.
5 Simple & Tasty Breakfast Recipes
29 Paleo Breakfast Recipes by LaLanne Fitness
Who says you have to eat breakfast at breakfast? David and Jennie ate this for dinner tonight and it was de-li-cious!
If you do not have time to prepare a meal in the morning, you can grab food and go. Example: boiled eggs, a banana, and some almond butter. Or try preparing an egg casserole the night before. David and Jennie are reheating and eating the egg casserole (pictured below) containing chicken sausage with sheep casings, broccoli, tomatoes, bell peppers, onions, and garlic….[1 hour in the oven at 350 degrees] that Jennie cooked tonight for breakfast in the morning. Yum, yum!
Tabata Circuit (20/10)
– Press 8 x 30 Seconds
– Rower 8 x 30 Seconds
– Jumping Pullup 8 x 30 Seconds
– Wall Ball 8 x 30 Seconds
5 Rounds
– 5 Deadlifts
– 10 Burpees