The first three named workouts, Angie, Barbara and Chelsea, focus on the pull-up, push-up, sit-up and squat.  The exercises are the same, but the workouts are designed to each elicit a very different metabolic response.  Read more about their design, and the heavy girls that follow (Diane, Elizabeth and Fran) in this article from the CrossFit Journal.

Today’s Workout

Barbara

5 x

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
rest 3 min

Cash Out
75 burpees

Coming in to week 4 of the Paleo challenge and we have had some amazing results.  For many it is like the light has finally been switched on and they ‘get’ what it feels like to be properly nourished, not just fed up. 
But how do you spread the good word, without wanting to sound like an over-zealous nutcase on a ‘ping’ diet.  Or treated like you are the ‘Food Police’?
Here is a great little article from Melissa Urban on being socially savvy when pushing paleo.

Here are some of my best tips for dealing with the nay-sayers (in a way that won’t get you divorced, de-friended or fired).

Today’s Workout

Push Press
5-5-3-2-1-1-1

Cash Out:

Max Squats 2 min
1 min rest
74 Burpees

That’s why it’s CrossFit and not allthes*$tyoulikeFit.
When you come to CrossFit, be ready to work.
Come prepared to face all those pains and things you hate head on.
Accept the suck.

Ha! Too true.  Read more from CrossFit South Bay

Today’s Workout

5 x

10 cleans (35/25kg)
2 rounds of Cindy

Cash Out: 
72 burpees

1 round of Cindy=  5 pull ups, 10 push ups, 15 squats

Today’s Workout

Fight Gone Bad
In this workout you move from each of five stations after a minute.
This is a five-minute round from which a one-minute break is allowed before repeating the round. The stations are:

Wall-ball (20/14lb) (Reps)
Sumo deadlift high-pull: (75lb/55lb) (Reps)
Box Jump: 20” box (Reps)
Push-press: (75/55lb) (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score.
One point is given for each rep, except on the rower where each calorie is one point.

Cash Out:

2 lengths of traversing across the bar.
50 perfect push ups

Too cleaver.  Graffiti thanks to CrossFitOnTheMove

Today’s Workout

‘Row-annie”

Row 500m
50 double unders
50 situps
Row 400m
40 double unders
40 sit ups
... continue to
Row 100m
10 double unders
10 sit ups

Cash Out:
Tabata and Squeak

Tabata Push Ups (8 x 20 sec on / 10 sec off)
Max hold squat in the ditch
Tabata Back Extensions
Max hold handstand

Your weakness is what is holding you back.  The chink in your armour.  Often doing the thing you hate doing, the thing that you are not great at, yields the greatest return on your investment of time and energy. 
“Come to me with tales of a 900 pound (400kg) back squat, and I know already of some very serious limitations to your fitness. Come to me with a 4:15min mile (1.6km)  - I am suspicious of your total capacities. But, if you tell me you’ve got a 650 pound (295kg) back squat, and with a twinkle in your eye, about a 4:50 mile - I know we’ve got a monster.”
Greg Glassman

Today’s Workout

10,9,8,7,6,5,4,3,2,1

Burpee Pull Ups
Kettle Bell Swings (24/20)
Ball Slams (16/12)

Cash Out: 
2 x
Bear Complex (7 sets) (15 /12.5)
25 GHD situps

A fantastic post from Ross Enamait. 

Today’s Workout

Deadlift

1-1-1-1-1

Cash Out:
50 Wall ball push Ups for time

Heading into week 3 of the Paleo challenge.

Nuts and seeds are a welcome addition to the Paleo diet for most of us.  We are accustomed to nibbling on snacks, so these give us the option of doing this without coming out of the cave - but be warned that they are packed full of energy so rather than a bag of nuts or trail mix - maybe just a few with your snack to add ‘fullness’.  Eg - a boiled egg, an apple and a few walnuts mixed together as a snack.  Nutritionally speaking, soaking your nuts is a good idea.  Nuts and seeds contain enzyme inhibitors (that protect the nuts and seeds until the conditions are right for them to grow - water and sunlight).  Soaking the them destroys these enzyme inhibitors and brings them to life - they will start the sprouting process.  They will also be tastier and easier to chew, and be able to be blended into dressings and sauces smoothly.

Of course you can always re-dehydrate your nuts and seeds after you have soaked and rinsed them, using the oven on a very low temperature or a food dehydrator.

Today’s Workout

For those who missed her on Saturday -

Fran

21-15-9

Thruster (40/30)
Pull Up

For everyone else:

Complete 8 Tabata intervals for max distance of rowing (row lightly for the 10 second rest)
then
Complete max ring dips in 4 minutes
then
Complete 8 Tabata intervals of double-unders
then
Complete max burpees in 4 minutes

Burpee challenge - day 67 - you can take off your max burpees achieved in 4min…