Snatch Grip Deadlift
3-3-3
(Last completed 10/19/10)
WOD:
"The Kingpin"
3 Rds
15 Hang Power Snatch 95/65lbs
15 Ring Push Ups
Post loads, time and thoughts to comments.
We will be having a 60-Day Paleo/PR Challenge starting Monday Jan 10, 2011 and finishing March 12, 2011. The PR Challange consists of a workout that is done on Monday, 1/10/11 at both boxes and repeated on Saturday, 3/12/11 in Williamstown to measure improvement.
The Paleo Challenge starts Monday 1/10/11 where we will take measurements (body fat % and lean muscle mass) and you will start a private and public log of your Paleo intake through a point system. It's $30 for the PR Challenge and $30 for the Paleo Challenge, but if you want to compete in both it's $50. Ca$h Prizes for both!! More details to follow!!
We will be holding a Paleo Seminar on Jan 8, 2011, the Saturday prior to the Challenge to help answer any questions on the in's and out's of Paleo. Time to be announced. Cost is $50.
The Paleo Challenge and the Paleo Seminar are great ways to help refine: your knowledge of quality food, be held accountable for what you're eating on a daily basis and to use the OTG Community as a support system to get you through your tough spots.
Let's eat well together!!
Thanksgiving Hours:
Wednesday:
Williamstown - 6:30am,9:30am, 4:30pm, 5:30pm
EHT - 6:30am,9:30am, 4:30pm, 5:30pm
Thursday:
No sessions
Friday:
Williamstown - 12pm
EHT - 12pm
Posts
44 comments:
Hopefully I will be in today, gotta see if this sore throat turns into something worse.
That looks like an AWESOME challenge. My diet stinks. Count me in. Guess I don't need to start watching my diet until 1/10/11 :)
ooohh good... black friday time doesn't interfere with shopping... midnight madness!!! :)
Me and Emily are soooo in. I'm finishing up a 60 day Dorito and french fries challenge. My performance went down and my physique went from a Dimatteo to an Onorato.
I am SO excited for this challenge! It's going to be so much fun-can't wait to get started! I'm already planning out the weekly menus and shopping lists & I'll be happy to pass them along once I have it all figured out. There is a lot out there and so much more to learn. Is it Jan yet?!
Bambi-
I'm psyched too! I've been slowly moving in this direction anyway...so it will be so much fun to have other people to learn with and motivate each other! ! Can't wait!!
"my physique went from a Dimatteo to an Onorato."
Funniest f'n quote in a while, too much Atlee. I really did laugh out loud at work. Good stuff.
I just thought of something! Does this mean no coffee!?
means no cream and sugar...
Super psyched about the upcoming challenge!! In for both no doubt.
I wanted to give some more details about the upcoming event I am planning at my school. I am super psyched about it. With some OTG participation I think it has great potential to get people off their butts and get moving!
My school is in Absecon by Galloway Twp. The time frame will be from 4:45-6:15 on December 15th.
You get to talk about crossfit!
Hit me up if you can make it!
Bambi, coconut milk in your coffee! its good - just don't look at it.
Atlee, thanks for the compliment brother, glad you look like me.
does that mean you walk around now with a golden aura around you?
Okay, so I haven't made it back to the gym. Still a little sore, but at least I get to do a PT test for SWAT today. Yahoo. Eric and I couldn't even bend over to shoot yesterday, haha. Hope your feeling better today E. See you in a few hours.
Can't wait for the challenge. Not so sure about the paleo one. I'm pretty sure I will go into some sort of shock without sugar. Ya know be hospitalized or something.
Can't wait to get back into the swing of things. See you all soon.
Bambi I'm definitely going to want your menu and shopping lists!
A little bit of good protein powder (like the Progenex) in coffee tastes pretty good. I stir it in everyday.
" Eat, Sleep, Crossfit.."
"Repeat"
Since I'm sure I'm not the only one who is not that "educated" on Paleo and all the in's & out's surrounding it, over the next month, can we get some basic info on the do's & don't's ??? I will definitely be there on the 8th for the seminar, but having a "headstart" would be nice so that I could prepare specific questions rather than general ones. Also, with the Paleo competition starting only 2 days after the seminar, doesn't leave much time for shopping, planning, menu, etc.
Just want to make sure I get the most out of this as possible ... a nutrition seminar has been something I have been EAGER to get too for a long time.
Oh, and by the way, I'm in for both challenges !!!
Atlee - YOU ARE THE MAN !!! That's my partner !!!
You guys are taking the Paleo diet thing to all new extremes! Protein powder in your coffee?!
Matt, I'm not Paleo. Adding the powder makes it taste like hot chocolate and gives me extra protein. I put it in oatmeal too. I just use it to tweak things here and there. Can't hurt...
Excited to get started with both challenges! Just ordered a Paleo cookbook. Luckily I'm already half way there being gluten & dairy free:)
Wow-all this discussion about what to put in the coffee and I drink it SANS cream or sugar! I thought that the caffeine was the problem?
Reading everyone's input is what I look most forward to when this kicks off in Jan! You all have so much knowledge to share!
Hey Diggs.....meet Rob Wolf!
http://robbwolf.com
I'm psyched up about this challenge too and I'm glad everyone else is...maybe we can all help eachother....I know I struggle with diet, that means no ice cream or cake, beer??? I love my sweets. LOL! I'm ready for this!
Lift:115-155-155
WOD: rx 7:56
Back to work the next 2 days, see you Friday:)
TWO WORDS: CROCK POT.
It is the key to paleo. Well, that and Justin's All-Natural Maple Almond Butter.
Protein powder, coffee??? This is going to be one sad paleo challenge if that's how your going to do it.
Can I join this challenge and eat grains and dairy and take home the prize money if I win??
Michelle, don't get me wrong, I love the passion!
Tony...bring the competition.
Thanks Bambi ... appreciate it.
Just being honest here, I really don't care about the theory or science behind the diet. I've heard enough people whom I trust say that it has worked for them, so that's enough for me. So, this is what I'm looking for ... what to eat, what not to eat, recipes, etc. Maybe this is being lazy, maybe it's not ... just being honest. I want to eat and be healthier, but don't want to sift through tons of information that is only going to confuse me more and cause nothing but frustration.
Thanks.
Chris:
This is where Maria and I started a year ago. The diet can get much more technical, such as priority levels for fats and preferred order of carbs, but this one page gives you the basic recipe for success. Hope it helps.
http://whole9life.com/2010/05/whole-30-v2/
Chris:
here's another link to Paleo 101
http://paleodietlifestyle.com/paleo-101/
Maybe this will help a little too.
Snatch grip deadlift...horrible on hook grip
135-155-175 (worked in relation to my snatch @ 90%)
Wod rx'd 4:21
Shoulders blown by 3rd round. Nice job 530!
205-225-245
6:41 75 lbs.
For the t-shirts:
"you down with OTG
yeah you know me!!"
Thanks Kev and Bambi !!!
Hope no one takes offense on what I wrote. I just want it made simple ... for breakfast eat this & drink this, lunch, snacks, dinner, etc.
Thanks again for the direction.
only did 3 reps of snatch grip DL at 225...didn't feel great on back so stopped there.
rx'd wod at 9:57
Joe O...again another sick time!! very impressive.
One question on the paleo thing......is there paleo beer?
OMG I'm SCARED! I don't know where to start! HELP!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
I'm In for both the challenges and the Paleo Seminar, looking forward to it.
Mary, I leave the books with Nick for you to check out.
Lift
225-275-315(1)
WOD
75lbs 9:28
Still need work with the Snatches
A little nervous about the paleo one but I'm looking forward to both of the challenges!
Paul-thanks SO much! Can I give them back to you one day next week? I'll spend the weekend checking them out.
Lift: 115-125-135
WOD: 10:02 45lbs, modified ring push ups
Nice work 3:30. My husband has his intro session; can't wait to see how he likes it! See you guys Thurs.
Great job afternoon and evening crews!
Lift: 115-135-145pr
WOD: 6:48 55lbs, didn't think shoulders would handle rx today.
Tony, drink your beer and eat your wings and pizza...but, sprinkle protein powder in/on it! LOL ;0
Chris, good book to have: The Paleo Diet (Loren Cordain). Sample meal plans and easy recipes. It's an easy read.
Matt, we're good. I just threw that out there thinking Bambi was looking for a creamer/sugar substitute and I had one.
Lift: 95, 115, 125
Wod: 50 lbs (thanks for pushing me Mark!) modified ring push ups, 8:25
great job 6:30!!!!!
I have been thinking about this Paleo challenge all day...and I am thinking that Paleo might not be the best diet for me. Buuuut...I am def in for the PR challenge!!!! Hope it's a good wod! :)
I think today I tackled a couple of my weaknesses...very frustrating.
Lift: 95-115-135 I believe that was a PR for me actually...gotta check
WOD: 55 lbs., modified ring push ups...8:30 I'm getting quite close to the ground on those ring push ups. I'm hoping pretty soon to Rx!
See you guys Thursday! Shoulders will def be happy about the day off tomorrow!
Lift: 115-125-135
WOD: 55lbs, modified ring pushups 12:26, shoulders are toast.
Really getting psyched for the Paleo challenge, my husband is even on board! he made me paleo meat loaf tonight for dinner-yum.
felt good to get back in for a WOD today after saturday, lower back still a little tender from the DLs but I got thru
Lift:205-255-305
WOD: 6:46 RX
challenges? more? really? bring 'em on. Where do I sign up?
Skill - 135 / 155 / 175
Wod - Rx'd - 4:39
Rx'd- 4:45
155 / 175 / 205
RX- 7:28
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