What kind of eggs are you buying? Pastured, Organic, Omega-3 enriched, Cage-Free, Free-Range, Natural, No-Added Hormones, Vegetarian Diet, etc...What's your best option?
Want to know MORE about what type of eggs you're eating....check out the whole9's blogpost HERE!!
Skill:Want to know MORE about what type of eggs you're eating....check out the whole9's blogpost HERE!!
10 min
Handstand Push Up Work
Focus: Up the ante!!! ROM on Rings, Parallettes, Plates, etc..
WOD:
"Annie"
50-40-30-20-10
Double Unders/Sit Ups
Post progression, time and thoughts to comments.
Double Unders - rope goes fully around twice per jump (5x for singles)
Sit Ups - anchored abmat sit ups - shoulder blades must touch the ground at the bottom and torso is perpendicular to the ground at the top
(last done on 8/14/10)
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 - 9:30am, 4:30pm, 5:30pm
Thursday:
CLOSED
Friday:
Williamstown - 12pm
EHT - 12pm
Posts
32 comments:
Based on the fact that I feel just as crappy as yesterday, I'm gonna try and get there today and workout sick. Just keep your distance, I don't want to infect anyone.
Just want to let everyone know that I intend on winning both the Paleo and PR Challenges. ;)
How do you win the Paleo challenge? I wanna see the qualifications.
I am very upset that I am missing Annie today. Gonna have to make it up another day. Love this wod. :)
Included in the rules are restrictions against fattening yourself up, in order to have the best advantage in leaning out.
Also you have to have partaken in atleast 1 crossfit workout in the last 6 months before doing the first leg of the PR challenge.
Brett....
Thanks for posting the link about eggs. Factory farming and its detrimental effects on both the environment and small farms as well as numerous animal cruelty issues, was the main reason I was vegetarian for so many years. Now that I eat meat again I make every effort to by cruelty free organic products. Its hard but worth it. See everyone later today.
Jackie, Joe...you can just hand your entrance fees directly over to me.
HSPU: Range of motion ... (1) 45 & (1) 25 lb plate stacked up together.
WOD: 8:35 Rx'd ... 5 min PR !!!
Rd'd hspu yahoo
Rd'd WOD: 6:25
Had fun working out with the morning crowd. Great job everyone and happy bday to Wendy
I said I was going to start working on all my weaknesses, but to have all of them 3 days in a row!
I can only imagine what tomorrow will bring?
60 min AMRAP OHST, Snatch and DU. LOL
I'll be there today to attack DU, no cherry picking.
If this challenge is based solely on body fat percentage, there is NO WAY I have any chance of winning. I am still contemplating whether or not Paleo will be a realistic diet for me...I might need some major convincing!
Yeah, what Paul said.
Sooooo I was debating whether or not to post this, since I didn't wanna come off in a "diggs" manner lol
But pertaining to the paleo challenge here's my 2 cents:
Don't worry about winning, because there aren't any losers by joining this challenge. The fact of the matter is everyone who participates in it will have won, except tony and his grains ;). Don't worry about winning the "prize" because the real prize is your health. Its only 60 days. I feel like, with how passionate everyone is at the gym, 60 days is a small sacrifice from old habits in order to discover new possibilities and healthier living.
So to finish my rant, which pretty much took place because I'm sitting in class, if you're someone who is on the fence or put off because you don't think or you know you won't "win" at the end, just go for it. Were all getting healthier together and having a team of people (in our case a whole gym) only adds to the benefits
Phew, sorry for the rant lol
Well said Joe !
Hows your GPA Joe?
ahh how I miss college.
all kidding aside, I have to agree with the kid. Did STRICT paleo for 30 days and I felt the best I had in my entire life. Worth the shot for everyone considering...
Definitely well said Joe. Looking forward to the seminar to motivate me. Biggest problem for me is the hectic schedule, which inevitably leads to the ordering of a pizza or some other crap food.
Oh yeah, I like booze too.
They didn't have that 10,000 years ago?
Since everyone's chipping in, here's my contribution. What I got most out of the diet is it forced me to take the time to think about my food choices & get a little more creative with healthy ingredients. Once you get the hang of it...it becomes so much easier to cook b/c you're using way less filler ingredients and the freshness will shine through. You will see...losing weight and leaning up is a plus but the real benefit is enjoying the experience & how great it makes you feel.
WOD: Rx 8:28, last time I did Annie in May: 10:03. I'm a little disappointed, I thought I could do better, the first 3 rounds of DU's were a mess. Kristi & Steve P.-Fast!
That's it. Joe, I'm convinced. I'm in for both the Paleo and the PR Challenge. Steve, I'm also concerned about my hectic schedule. I will just have to be very proactive about planning ahead and cooking ahead, too.
Bambi - Good PR today!!!! :)
once again, the young'n drops the knowledge on us, well said Joe, that's some edjamacation your getting!!
serious, i was thinking i couldn't do this for 60 days,..... but what's to lose, and even if the takeaway is to be more aware, as Bambi stated so well, that's a definite plus and better to do it as a group and have the add'l motivation than to struggle on our own.....
.... and we hav a month and some to convince that lil voice in our heads to get on board!
couldn't make it today, see yas in the am ...
HSPU: learned how to kip today...little scary at first and messed around with the paralettes today...really scary but Nick and Carey were on standby just in case I fell....almost did but that's ok. Good laughs anyway! So glad we worked on those today...definitly a new goal:)
WOD: rx'd 8:26 PR from last time which was 11:10, so happy about that.... See you on Saturday:)
no worries...liquor's paleo....
HSPU
I tried Parallettes today with a single abmat. I was able to get 3 to start, but then only singles. Tried a few "kipping" HSPU...ugly.
The only way you can do those kinds of HSPU is if you change your name to Rob Orlando, or you kip. I'll work on the latter.
WOD, 6:01. That's a SUPER PR for me, easily beat my previous PR by 2 minutes. Broke once on the DUs on the 50, then I was unbroken. I could have gotten a sub-6 with a little faster transition. I had no idea I would be able to approach that kind of time "ever", what a great feeling.
First time using a kip for a HDPU, had a tough time getting the rhythm down, but after a few tries I got 1 HDPU with 1 ABMT using a kip.
WOD: Rx 10:00
Im game for the Paleo Challenge. :)
Here's a great site (some of you already know it)...Mark's Daily Apple...all kinds of "food for thought..."
For those on the go, try their DIY (Do It Yourself) Energy Bars...Good stuff!
http://www.marksdailyapple.com/make-your-own-primal-energy-bars-in-10-easy-steps/
Since I had kristi's amazing time to shoot for, and Casey next to me pushing me with her unbroken DUs, I was able to PR today with 6:51. Thanks girls!
Well I had a halfway productive day today
Hspu on the rings couple sets. Hspu on paralletes to ground for couple sets
Then shit the bed on the workout. Fat stage really crushed the sit ups stage
Double unders unbroken except for one mishap in the 30s, sit ups attrocious
Rx'd 8:19. Over a minute in time lost.
Skill: Did lots of HSPU's on the ground to one abmat. Got a couple until my shoulders started crapping out. Tried to get up on paralettes myself...hahaha. Got up and held it with Marks help. Practiced a little free standing too.
Also showed off my awesome cartwheel and roundoff skills ;)
Mark! Sorry for bringing up the harness!
WOD: 10:34 DU's 15-3. My first WOD actually doing DU's!! They are getting better everytime!
HSPU: got a few sets on 45lb plates to ground, tried parallettes to 1 abmat and failed miserably. Thats super tough
WOD: 6:23RX'd, over 1:30 pr, had the DU working tonight (could have used that on saturday), got all rounds unbroken, need to work on speed on the situps, getting faster thanks to kevin's tip
Did a few decent HSPU's tonight, definitely something I still have to work on. Of course I'm thinking if I could drop a few pounds, like 30, I would probabaly be able to spank a lot more. Something to work on.
WOD: Did well on this tonight. DU's on spot on tonight, only had a few mishaps but other wise sailed right through those.
Situps were slow as hell, probably because of that big belly getting in the way, reference the 30 pound comment above.
Time; 9:55 2 second PR, I'm happy.
Steve M-great time today. What's Kevin's tip?
Thanks Bambi, he told me to go down faster on the situps because usually I go back way too slow and it tires me out and slows me down... and he said if you count by 2s, you will get done in half the time ;)
Gotta start keeping track of times and diet....
wod 5:37. felt pretty good.
GREAT JOB 530. Good to see Paul and Kevin really stringing DUs together. Its such a mental hurdle.
Post a Comment