RMSDF

Why Grains Are Unhealthy | Mark's Daily Apple

Why Grains Are Unhealthy | Mark's Daily Apple.

Remember the 80/20 Principle | Mark's Daily Apple

Remember the 80/20 Principle | Mark's Daily Apple.

Paleo 2 Results

Congratulations to Trap, Jeremy P & John T

Nice work guys! Keep up great work!

John really had that CrossFit break through, pushing harder then any of the coaches had seen in a WOD yet. That is something we love to see! We can't always go at that comfortable pace, some WOD's we need to push our selves harder, beyond our preceded 100%. We can't do it every workout, but a least once a week we should be at that 90-100% range. John did that for the first time I saw in this challenge, That's the reason we coach to see someone step up and do better then expected. I even through in an extra challenge at the end for him. John & Dylan were tied in points at he end, John had a much higher dead lift total. In an effort to keep things fair between men, women & teens I wasn't  going to count the deadlift scores. The dead lift was in the WOD to make everyone reach for their limits, Which everyone did! John stepped up to the challenge and won easily. He even out scored the group 2 winner. It was great to see! I'd like to see another WOD challenge set up in play off brackets to allow someone that started out at one point and in three months of training latter can take down people that were once ahead of them.

Trap took down Joe on points/the burpees in the final WOD (Joe had taken first in the first two WODS)

Jeremy won group 2 taking down a couple of younger guys. Love to see that! Not that you're so old Jeremy:) Keep it up!

I'm sorry so many of you were unable to make it. If we do another Paleo/WOD challenge it will be set up the old way. You will have one week to do the WOD challenge, weigh in ect. the winner will be determined one the final Sat. If there is a tie the two will have to shoot it out one week latter. That way if something comes up you will still be able to compete. The next one will also be held away from BBQ season!

 
Backwards Run in WOD #2 Paleo challenge.

Again great work to everyone! You all should be proud of yourselves.

7 Rounds

7 Kettlebell Thrusters

60ft Bear Crawl

For Time

4 x 400m sprints

7 x 1

weighted pull ups

 

Jerry

1 mile Run

2000 meter Row

1 Mile Run

Nice work! Everyone did it as Rx'd in under 50 minutes!! Keep it up gang

New White Board PR's, Hero & The Ladies

Get Ready to start filling these in! Only the top five  Rx'd men & women will be posted.

The brand new board has a spot for personal  PR's & achievements of the month in the middle. We want to see your progress no matter how small you think it is

Warm Up

Max Effort push ups

100 m Row

WOD

7x3

Thrusters

cash out

100 Squats For Time

John, Bob & Will work thrusters from the new Rogue rack

Warm Up

400 meter row

WOD

100 sit ups for time

100 meter row for time

500 meter row for time

21-15-9

Turkish Get ups & Sotts Press

(alternating arms )