Thursday 9-1-2011 (BC 24)

Paleo Challenge Starts today!!!

For the burpee challenge, you are now all able to do them on your own at home.  We are getting high enough in the numbers where they will start to effect your WOD times, and take away some of the necessary prep time for the WOD.  in conclusion, do them when you wake up, before you eat lunch, before you hop in the shower, pretty much just get them done.

OK, Wendler 5/3/1 template is on the right hand side of the screen in red and black with 5/3/1 written on the front.  It is an excel spreadsheet which you put your max reps at a certain weight in the upper left hand corner and it computes your 1 rep max from that.  It then uses that to create our 5/3/1 routine from 90% of your 1rm.  wendler works, it's simple and it doesn't take that much time to complete.  So, download it, fill in your info, and get to it.

With alot of new faces, we need to do some more form work.  Alot of you regulars have gotten into some bad habits, and we are aware that it's too difficult to work on movements in the middle of a WOD when you are trying to beat the clock.  With this in mind we are going to reteach each and every move starting with the most basic.

[caption id="attachment_953" align="aligncenter" width="224" caption="Tidey demonstrating that "Eye of the Tiger FOCUS""][/caption]

Skill/Strength (Air Squat)

15e Uni Leg Opp. Arm Deadlift
5e Turkish Getups
2 rounds
45/30/15 Pullins
15/10/5e uni arm DB Snatch (40/20)
2/4/6 Linear Army Crawls
for time

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