Press Sets (60%/70%/80%)

Shoulder – 3/3/3

Push – 3/3/3

Jerk – 3/3/3

then…

8 min AMRAP:

4 push press from ground (135/85)

4 bar facing burpees

Here are the final details for tomorrow:

People having blood-work done:  You need to fast tonight so please don’t eat or drink anything (other than water) after 11pm.  Please show up a bit early for your blood-draw if you can drag yourself out of bed!  We have enough gaps in the schedule that I think they might run early, if not, there will be plenty of cheery people here to keep you company.  The sooner we get the nurses out of the gym, the sooner we crank the tunes and really get “Jackie” going!

People who ordered the 10 day cleanse:  I will be starting mine on Monday but in reality you could do the cleanse at any point during the challenge.

Tasks to complete:

1)Blood-work (This is your first priority if you signed up)

2)Measurements: we will be doing hip, waist, chest, and thigh measurements.  My lovely girlfriend Lindsay will be assisting here.

3)Photos:  Often times the scale lies in terms of body changes.  You may not lose much weight but your body composition definitely changes over the course of a nutrition challenge.  We will be taking front/side photos and a picture of your face.  For these pictures, obviously the more form-fitting clothing the better.  For guys, shirtless with shorts.  For girls, sports bra and shorts.  Don’t worry though, I will ultimately leave your clothing choices up to you if you aren’t comfortable, you just need to take both sets of pictures in the same clothes.  Lindsay will do the girls’, I will do the guys’ pictures.

4)The benchmark workout that we will do is “Jackie”.  It is a 1000m row, 50 Thrusters (45#), and 30 pullups.  As soon as we can, we will start cycling people through Jackie because of the one rowing machine.   Essentially we will have a person start every 5 minutes or so.

5)Get your journal.  I have printed journals for you to keep track of every meal and all of your points.

Ideally we will have everyone tested by 11am.  For those not doing blood-work, show up sometime between 630am and 1030am.

The Challenge:

Eat Paleo, work out, sleep, take fish oil, see big changes in 30 days.  The first day that you will keep track of your food is Monday the 30th.  Towards the end of the month I will announce details on the re-testing day(s).  The overall male and female winners will receive a lovely CrossFit care package (massages, gear, bag balm….Who knows, I just don’t know!?! )

Before/After Photos (20% of competition)(voted on by coaches)

“Jackie” improvement (40%)

Food Journaling Points (40%)

Bottom to Bottom Tabata Squats (air squats)

Rest 5 Minutes

10 rounds of continually increasing reps of Ground to Overhead (135/75).  Record lowest number of reps.

1st minute – 1 Rep

2nd minute – 2 Reps

3rd minute – 3 reps

…and so on until you get to 10 minutes. If you fail a round, drop back to previous level and continue.  Record total reps.

Rest 5 minutes

Bottom to bottom tabata squats (overhead squats with pvc pipe).  Record lowest number of reps.

21-15-9

75/55 pound Thruster

Hand-release Pushup

75/55 pound Sumo Deadlift High-pull

24/20 Box Jumps

V-Ups

“Unbroken” (Cheez original)

7 Rounds – for total time

HSPU, 5 Reps

310/225 pound Deadlift, 3 Reps

50 Double Unders

7 minutes of handstand holds (against wall).  Every time you come off the wall, run 200m.

*On the back of the rolling white board there is a signup for the blood testing on Saturday.  For each time slot we can have 3 people.  Please write your name in one of the available spots so that I have a good idea of how many people are participating.  If you are not doing the blood tests but would like to participate in the rest of the challenge, there is a sign-up on the board as well.  Thanks!

Another update on the Paleo Challenge:

-As I stated in the previous announcement.  The blood draw portion will be taking place this Saturday from 7am to 9am.  I scheduled it early because I wanted you to be able to eat sooner rather than later.  You will need to fast for the blood work because it includes a blood glucose test. Please don’t eat or drink anything (except water) after midnight.  The blood draw portion is optional and it will cost $45.  As I stated, it includes a full lipid panel, fasting blood sugar, weight, height, and blood pressure.  In addition to the blood test you will be doing the photos and measurements.

-At ~9:30am on Saturday (assuming they finish the blood work on time).  We will have a brief nutrition lecture, discuss the rules for the challenge and hand out materials.

-After the lecture you will have the opportunity to run through “Jackie”.  This is the benchmark WOD that we are using to measure our progress over the month.  Hopefully you will have some time to get some food between the blood-work and nutrition lecture.  Because the WOD starts with a 1000m row, we will be starting people one at a time – meaning that you can go get food and come back if needed.

-If Saturday absolutely doesn’t work for you, then you can personally arrange an alternate time with TJ to do the WOD (you can do the photos and measurements at home).

-I will have a signup in the gym to schedule your time for the blood.  Over the next few days, swing by and sign up for a time.

-Andrew and I are going to start our Paleo challenge with a cleanse for the first 10 days.  It is basically just eating the same diet as the challenge but taking fiber and probiotics at the same time to re-normalize your system faster.  The cleanse costs $32 and we will save money by ordering as a group.  If you are interested in doing this (not required), let me know by Wednesday so that I can put you on the list.

-I am really excited for the challenge and I couldn’t think of a cooler group of people to do it with!  I struggle with diet above anything else health-wise and the potential that a month of good eating holds is incredible!  You all will be amazed by the changes in your body if you really hold yourself to a high standard!

“Hammer”

5 rounds timed separately:

135# power clean, 5 reps

135# front squat, 10 reps

135# jerk, 5 reps

20 pullups

Rest 90 seconds

*Note – I had to cancel the 12:00 class today because of a family emergency.  I am sorry for any inconvenience.  All other classes will go as scheduled.

The next Elements class starts Monday night (the 23rd)!  Look under the information (how to get started) tab at the top of the website for more info.  Send a message through the contact form if you are interested in joining us!