Friday, February 18, 2011 by Craig
SKILL L-sits :10 holds Conditioning: Complete for time With a 1 minute break between intervals Advanced/Intermediate Row 250m Row 500m Row 1000m Row 500m Row 250m Beginner Row 125m Row 250m Row 500m Row 250m Row 125m Links: Poached eggs in spicy tomato sauce
Wednesday, January 12, 2011 by Bennett
Strength: Press 3×3, ascend up to a 3 rep max Conditioning 4 rounds for time Beginner Row 250m 15 Push ups Intermediate Row 500m 25 Push ups Advanced Row 500m 40 Push ups Paleo Solution #62, Featuring Everyday Paleo What is your Animal Spirit? Paleo Breakfast Options
Wednesday, January 5, 2011 by Craig
Push Press 3 x 10 @ 55%, 1 minute rest between sets Conditioning “Annie” 50-40-30-20-10 reps of: Double Unders Sit ups Beginner Single Unders Intermediate/Advanced as Rx’d Pretty Poison Free CPR and AED Training at CFH Beginner Workout 1 minute Stations: -Pushups (Sub Burpees for advanced) -Situps -Kettlebell Swing -Row (Calories) -Med Ball Front Thrusters [...]
Tuesday, January 4, 2011 by Craig
You’ve probably seen this video before. A reminder about Paleo as we start 2011. Strength: Deadlift 3×10 @ 50% Conditioning Beginner 5 rounds 5 Burpees 10 Sit ups 15 Kettlebell Swings (16kg, 12kg) Intermediate 5 rounds 8 Burpees 16 Sit ups 24 Kettlebell Swings (24kg, 16kg) Advanced 5 rounds 10 Burpees 20 Sit ups 30 [...]
Sunday, January 2, 2011 by Craig
Skill/Muscle Endurance: Overhead Squat 3×10 @ 50% of max Conditioning “Christine” 3 rounds for time Advanced 500m row 12 bodyweight Deadlift 21 Box Jumps, 20″ Intermediate 500m row 12 Deadlift 75% of bodyweight 21 Box Jumps, 20″ Beginner 500m row 12 Deadlift 50% of bodyweight 21 Box Jumps, 14″
