Today's Workout

Buy In
3 x
1 min on each

toes to bar
straight leg deadlifts (45/30)
hollow rock
GHD Back ext
work on technique

WOD
3 x
200m run
21 squat cleans (45/30)
15 wall ball
9 pull ups
6 push ups

There will be no 12pm Class or 6pm Class today. Come up to the CrossFit Games instead.
Here's the link for the Games Site. It is on Friday, Saturday and Sunday.

Today's Workout

A.
10 min row for distance
2 x
1 min R22
1 min R24
1 min R26
1 min R28
1 min R30

B.
30-20-10
wall ball
burpee

C.
200 squats for time

Lunchtime. You forgot to pack your lunch. Everyone else is eating - not all great stuff but they are eating. You can't take the time to go out and get something so now you are stuck and the afternoon now seems impossibly long. Long and foodless. Like there is no food anywhere. Except that dusty cuppa soup on the bottom shelf, or the tin of tuna with rust...
You probably have food at home that you could have brought. That would have been delicious, you know. Like last night's leftovers, if you made a recipe like this from nomnom paleo:



So now you are onto a good thing, write down some ingredients. If you don't have the right stuff, you can't make what you want and then you will be stuck. Again. So pen out...

By taking last night’s leftovers to work or packing them in your kids’ lunchboxes, you will be keeping food waste out of landfill, making a difference to our environment and saving lots of money. Did you know that NSW households throw away more than $2.5 billion worth of edible food per year? Sad, isn't it?
Most of it could have been eaten. Read more from Love Food, Hate Waste.

Today's Workout

A.
3 x
400m run
60 double unders

B.
High and Low
team up with a partner for this one, start heavy or light

3 x
1 min Push Press 60kg boys/ 45kg girls
1 min Push Press 30kg / 20kg
no rest between ex or sets

rest 3 min at completion

3 x
1 min Front Squat 70kg / /65kg
1 min Front Squat 30kg / 20kg
no rest between ex or sets

rest 3 min at completion

3 x
1 min Deadlift 100kg / 70kg
1 min Deadlift 40kg / 30kg
no rest between ex or sets

The CrossFit Regional Games are the next stepping stone on the way to the international event that is The CrossFit Games. What started as a little competition has grown into an international event, sponsored by Reebok.

One of the original CrossFit firebreathers is Greg Edmundson.


"Greg Amundson learned CrossFit from the source, Greg Glassman. As the original firebreather, Amundson was tasked with the job of proving CrossFit's validity through his own performances. Now, Greg has thrown his hat into the ring for the 2011 Games Season."

So how long can you train before reaching your genetic potential? Greg was unbelievably fit then, and if he is even fitter now, there must be a 10 year or longer adaptation to CrossFit. The athletes prove it in their performances. You have to do it for yourself to truly appreciate how CrossFit continues to deliver fitness gains long after other programs have ceased to be effective. Or fun.

Watch the video here.

Today's Workout

Buy In

10 chin ups
10 pull ups
10 wide pull ups
10 narrow pullups
4 single arm pull ups @ side
20 toes to bar

Bench Press
3-3-3-3-3

rest 5 min

50 double unders
25 box jumps, 24"
50 kettlebell swings (28/20)
25 box jumps
50 double unders

Here it is again, the best link to Paleo breakfast recipes that double as recipes for lunch, dinner and snacks.
You can purchase more recipes from Nikki by following this link to paleocookbooks.
Enjoy!

Today's Workout

Buy In
1 block (500m) farmer's walk. Penalty 5 burpees.

WOD
50 double unders, 50 sit ups, 10 thrusters (95/65lb)
40, 40, 8
30, 30, 6
20, 20 , 4
10, 10, 2

Cash OUt:
3 x
15 pull ups,
30 squats

Still a few more weeks of the days getting shorter before we hit Winter Solstice. Hang in there! Pep up your paleo plates with recipes for dressings from raw food sites and cook books. Most raw food recipes are paleo friendly and they are delicious.




Sunflower and Tahini Dressing
Ingredients:
2 cloves of garlic
1/2 cup fresh parsley
1/2 tsp sea salt
2 tbsp lemon juice
2/3 cup water
1/2 cup tahini
1/3 cup sunflower seeds

Wizz all in a blender. Until frothy.
Use drizzled over salad, roasted vegetables or meat.

Tips:
You can reduce the amount of water to use it as a dip.
Experiment with different nuts and seeds.
Soaking the seeds and nuts before hand not only 'brings them alive' but makes for a much creamier dressing.

Today's Workout

AMRAP in 20 min
5 Curtis P @ 50% BW
7 burpee pull ups
15 double unders


Cash Out:
3 x
max hold handstand
max rep push ups
rest 1 min

record push ups

Set times take the decision away from you as to when you will rest. This pushes you to complete a larger number of reps in a row than you would normally do. Ugh!

Today's Workout

A.
@ min on the min for 10 min
15 jumping pull ups
9 wall ball (20/14)
3 burpees

B.
@ min on the min for 8 min
8 thrusters (45/30kg)

C.
@ min on the min for 5 min
30 squats

Today's Workout

Snatch Grip Deadlift
12 min to find 5RM

5 min rest

800m run
30-20-10
hang power clean (95/65lb)
SDHP
push ups
walking lunges (20/10kg)