Warmup
JM/ samson stretch 3 x 3
450m run
inch worm/ crab walk
20 kb swings (unbroken)
15 kb sdhp
10 single leg deadlifts (total)
3 rounds for time of
17 ring dips
17 v-ups
17 pull ups
17 Irish twist 20#/ 10#
17 push ups
17 toes to bar
Athlete Highlights
Shalina, Ed and Vince joined the muscle up crew yesterday!!!! Please congratulate them that is a huge accomplishment!
Tiffany did 3 consecutive pull ups, another great accomplishment!
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"Food matters."
- Unknown -
So, we are a week into the Paleo challenge, how is everyone doing? You may feel your energy levels decreasing during this transition, but just remember you are changing your bodies fuel and you will adapt. It is very important to keep a log of not only your food intake, but how you feel after eating your meals, how do you feel during your workouts, etc. Please let us know if you have any questions regarding the challenge.
RESULTS:
CF WOD
Athlete Results rx modifications Kris 17:23 rx Shawn 18:15 rx Jerry 19:53 rx Brian 22:39 rx Vince 26:43:00 rx Ron 26:56:00 rx Ed 26:40:00 rx ROM v-ups Jackie 21:56:00 ROM / knee tucks last round Steve G 17:02:00 1/2 box Aimee 25:24:00 purple Jamie 25:27:00 purple Dips 23:41 knee tucks Jeff 25:56:00 blue Cyndy 20:53 blue/ ROM pullups and push ups Leann 20:18 purple dips/ knee push ups Delia 27:56:00 blue dips/ blue pull ups/ t2b ROM Tiffany 24:50:00 knee tucks/ blue dips & pull ups/ knee push ups Elvia 26:33:00 blue c2b/ blue dips/ knee tucks RJ 28:30:00 blue dips/ blue pull ups/ knee tucks Arv 29:08:00 blue pull ups/ purple dips/ knee tucks/ rnd 3 10# Tracy 17:10 p. dips/ green pull ups/ 4#/ 1/2 knee/ knee tucks Eddie J 18:15 green dips & pull ups/ 10#/ knee tucks Doc 18:02 4 rnd,12 reps/ box dips/ jumping pull ups/ knee tucks Ali 17:23 10 reps of pull ups/ dips/ t2b Mike S 10:04 blk pull ups/ knee/ knee tcusk/ 10#/ box dips O-lift Shawn Jake Misc WOD L 07:24 rx Z 07:16 rx
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