168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

January 04, 2012
It is the ‘inevitable hunch’ during the push presses on round 3 during FGB



Wednesday


WOD


For Those Competing in the challenge who missed a Benchmark WOD you can do that today.


Everyone Else:
20 Minute Skill Work

At Sub Maximal Effort (Not Muscle Failure) With Near Perfect Form Choose One Or 2 Movements or progressions that work at a movement (i.e. assisted or negatives) Choose 1 or 2 movements such as:
handstand push-ups, pull-ups, ring dips, push-ups, muscle-ups,pistols,box jumps,l-sit, double-unders,L-pullup, GHDsit-ups, rope climbs, strict toes to bar or strict knees to elbows.

It is best if you are choosing 2 to select contrasting movements.

Select a number of reps that, again, won’t take you to muscle failure and that you can maintain within 1 rep for the 20 minutes.

For example if you selected Handstand Pushup Negatives and pistols it may look like this:

HSPU 2 2 2 2 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1

Pistol 4 4 4 4 4 4 4 4 2 2 2 2 2 2 2 2 2 2 2 2

Those are the movements that you will be sticking with over 5 weeks, adding reps or making the movement(s) more difficult throughout the weeks.

We will be doing this 1 or 2 times a week for the 5 straight weeks and hope that this is a quick way for you to eliminate those chinks in your armor and do some focused work on things that you would like to eliminate as weaknesses.

December Pr’s!

Amy Kular-8:12 2k Row, 295 Deadlift, 210 Back Squat, Press 100lbs, 90lb Power Snatch

Lysa B.- Back Squat 135, Deadlift 215

Keith-315 Deadlift, 315 Back Squat, 165lb Press

Greg B.-355 Deadlift, 160 Press, 265 Back Squat

Paul- 150 Back Squat (Sept. Pr Was 95!), 245 Deadlift

Drew- 20 Double Unders

Amanda- 125 Rack Jerk To Over Head Squat, Deadlift 230

Bushy- 92 Double Unders

Jeremy- 425 Back Squat, 255 Power Clean

Sarah S.- 145lb Deadlift

Ryan M. Deadlift 540(!) Squat 415, and 195 Press (WOW!)

Chris- Deadlift 305, Squat 245, Pres 135

Shelly- Press 65

Ian- Deadlift 300, Back Squat 205, Press 115

Mike McGlaughlin- Deadlift 385 (70lb Pr!) 225 Power Clean, Press 140, 4 Muscle Ups

Courtney- 165 Back Squat

Chris Johnson- 335 Back Squat, 415 Deadlift, Press 180

Betty- 145 Deadlift, 65lb Back Squat

Ryan C. Press 125, Deadlift 295

Jen Ben- 210 Deadlift, 160 Back Squat

Erin- 245 Deadlift, Press 85, 185 Back Squat, 30 Double Unders

Amy KBaum- 20 Consecutive Kipping Pullups

Nicole S. Barbara 36:15,  165lb Over Head Squat

McGrail- 310 Back Squat

Jill- 60lb Press

Jane 80lb Power Snatch

About the Author
  1. Drew Reply

    Copies of the Paleo Food List will be at the box at the 5:30 class today and on the peg board on the right of the entranceway if you want one for reference or shopping. Sorry it took me so long to get them done.

    Drew

  2. Mark Lee Reply

    Cool-Thanks Drew!

  3. gabe Reply

    Today wasn’t just a good day for a rest…It was needed! I can hardly walk! I feel like my rib cage is painfully floating in my torso. However, it feels great to know I used that many muscles in 17 minutes. Loving the food aspect of of the challenge so far (except the lack of gin) Just can’t wait to be half way in with that feeling of momentum!

  4. crossfit mama Reply

    Hey guys, for those of you doing the challenge I thought you might enjoy this Paleo chili recipe. I made it tonight & Jon loved it. Of course he would eat sand, but I think this one is good to tuck into your paleo repetoire.

    2 lbs ground turkey
    2 yellow onions, chopped
    1 32 oz. can crushed tomatoes
    1 15 oz. can fire roasted tomatoes with green chilies (trader joes)
    3-4 cloves garlic minced
    2 tsp. cumin seeds
    2 Tbs ground cumin
    4 Tbs chili powder
    1/2 tsp crushed red pepper flakes
    2 cups pumpkin ( I had one more kicking around from this years garden but go ahead and use canned. I will say though, the fresh pumpkin tastes awesome and adds a nice stingy texture.)
    One butternut squash. Peeled, diced, and cut into 1/2 inch cubes

    1. Brown turkey in large stock pot or dutch oven then remove & set aside.
    2. Saute onions,garlic and squashes in a little olive oil with salt, pepper, and spices.
    3. Add the crushed and diced tomatoes, put lid on pot and simmer till squash cubes are cooked through stirring frequently. Season with salt as needed.

    This is a nice, thick chili despite the absence of beans. We ate it on a bed of baby spinach. Super good.
    Hope this helps!

  5. crossfit mama Reply

    I forgot to tell you to put the turkey back in. Hopefully you knew that but ya never know.

  6. Mark Lee Reply

    Thanks CrossFit Mamma! Gabe 5lbs in 2 hrs is a pretty momentous start!

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