Sunday, February 28, 2010

03/03/10-Wednesday REST DAY


For time:

25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups


Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.

Wednesday, February 24, 2010

02/28/10-Sunday Paleo Challenge contest results

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

And the winners are:

Nice job everyone! Looking at the photos everyone showed  marked improvement. I am impressed with Scott. He was my #1 vote. When we started I thought someone else would be taking his skinny butt's money. He only lost 1/2 a pound, but it shows what Paleo can do for you. I lost a total of 10 pounds and felt great. Now that I am off of Paleo, and eating crappy, I can really feel it......blah :(
So, I want to do this again, real soon! I have talked to Katy (ask her how bad I kicked her butt at ping pong on Sunday) and she had agreed to do the next nutrition talk, she can really go into depth at the cell level. Let me know what you think..........shorter (that's what I think, ) longer, lower entry fee, higher entry fee.......give me some feed back.


02/27/10-Saturday REST DAY


Five rounds for reps of:

1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
8-40 m sprints, start-stop-go, repeat.
Start each round exactly six minutes apart. Your rest period is whatever remains after the sprints.

Sunday, February 21, 2010


Run or Row 5K

02/23/10-Wednesday HERO WOD


Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups

Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.

02/23/10-Tuesday REST DAY


Five rounds for max reps of:

2/3 Body weight thruster

Thursday, February 18, 2010



10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.


"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

Tuesday, February 16, 2010

02/19/10-Friday REST DAY

Painting the new upgrades at the gym on Friday, if you have nothing better to do come on down.

Remember: Tomorrow photos and the end of the Paleo Challenge!!!!!! You need to be there for your photos.


For time:

155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Sunday, February 14, 2010


1 rep-max Snatch
Ten minute time limit, not including warm up.

I worked out with the Cowboy CrossFit guys
this afternoon......they kicked my ass! Gotta tell
them thanks for pushing me through the WOD.
The WOD: 13-11-9-7-5-3-1 of:
-Body weight bench -50#, I did 185# (Rx should have been about 215.)
-pull ups
-25 Double unders per round
Time:31:51 ass kicker!


Max rounds and reps in eight minutes of:

4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Tuesday afternoon I (Peter) got to meet and workout with (WOD two of the day) Troy Willis, and a couple of his clients, of Cowboy CrossFit  ,in Roseburg. They
work out in the Roseburg High School gym/weight room.
Nice people, except for firefighter's over 40. CrossFit is such
an awsome community, where else can you go to a different town,
workout with strangers and feel like you already belong.

02/15/10-Monday REST DAY

Last day of the Challange, as well as Photos, on Saturday! If you cannot make the photo-op call Peter!

Wednesday, February 10, 2010


Five rounds for time of:

Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps


For time:

50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups


Resting 60 seconds between sets:

Back squat 2-2-2-2-2-2-2-2-2-2

02/11/10-Thursday REST DAY

Saturday, February 6, 2010



30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.


Deadlift 5-5-5-5-5-5-5 reps


21-18-15-12-9-6-3 rep rounds of:

35 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible
On SDHP's, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.

02/07/10-Sunday REST DAY

Tuesday, February 2, 2010



Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball



For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards