April Fools, 2009

The Paleo Challenge is over! Make sure and wear some revealing swimwear to workout in and take pics.  Please, no banana hammocks. 

Work Out of the Day


15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 of:

0.75 of Body Weight overhead squat

0.25 of Body Weight weighted pull up

0.75 of Body Weight thruster


1 mile run



Bobbie kicked ass today completing “Eva” with the full 53lb weight and kipping pullups!


A touching father and son pic


Ok. Whoever doesn’t comment today about their paleo challenge will do 150 burpees for time as a cooldown!

March 31, 2009

Work Out of the Day


Five rounds for time of:
Run 800 meters
30 Kb Swings, 75lbs/53lbs
30 Pull-ups


Today is the last day of the paleo challenge.  Make sure and bring a swimsuit tomorrow to workout in and take your after pics.  How did the paleo diet work for you?  If you didn’t stick with it, what was the reason?  What was the hardest part for you?  How did the diet improve your performance, energy level, appearance, confidence? Are you making it a lifestyle change ,or are you just counting down the hours until you can pig out and drink yourself stupid?  What tips do you have for anyone else trying the paleo diet?  Please share your paleo experience in the comments section.

March 30, 2009

Work Out of the Day

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


March 27, 2009

Work Out of the Day

For time:

10 front squats, 155lbs/103lbs

50 double unders

8 front squats

40 double unders

6 front squats

30 double

4 front squats

20 double unders

2 front squats

10 double unders


March 26, 2009

Work Out of the Day


As many rounds as possible in 20 minutes of:

  • Run 400 meters
  • Max rep Pull-ups
  • As many pullups as you can without dropping off  the bar. Letting go of the bar marks the end of the round.  Note number of rounds and pullups completed each round.



    March 25, 2009

    Work Out of the Day

    From CrossFit JAX

    For time:

    21 hang power cleans @ 95#
    21 push press @ 95#
    21 ring dips
    400m run
    15 hang power cleans @ 115#
    15 push press @ 115#
    15 hspu
    400m run
    9 hang power cleans @ 135#
    9 push press @ 135#
    9 muscle ups



    March 24, 2009

    Work Out of the Day

    “Slow Motion”

    100ft walking lunge

    60 situps

    10 squats

    100ft walking lunge

    50 situps

    20 squats

    100ft walking lunge

    40 situps

    30 squats

    100ft walking lunge

    30 situps

    40 squats

    100ft walking lunge

    20 situps

    50 squats

    100ft walking lunge

    10 situps

    60 squats