Tomorrow we will have a 7:00am Class, Noon, 5:30pm and 6:30pm On Ramp...we also have open gym pretty much all day

 

 

AN EMAIL WILL BE GOING OUT TONIGHT IN REGARDS TO THE PALEO CHALLENGE 

IF YOU DO NOT RECEIVE IT EMAIL ME PLEASE.....IT WILL BE SENT BEFORE 9:30PM.

 

 

Another block of Body Fat Testing will be January 6th from 5-7pm if you are interested.

      

Please note that their will be many questions about the Paleo Challenge. This challenge is not meant for you to loose sleep over whether or not eating 1 peanut that you accidentally swallowed takes you out of the competition. 

     

The goal of this challenge is simply to eat better. Better then how you are currently eating and probably better than you ever will eat again. The goal is to push hard for 45 days and truly see the effects of good food. Note them and then make conscious decisions later on what you want to eat. My guess is not many of you will sustain such incredible discipline (myself included) after the challenge. However even a slight step back is still better than you are probably eating now. 

     

 

Please note that any employee of Crossfit can not win the pot. The pot will be split up differently due to the large amounts of entries. 

 

 

An Updated Paleo Challenge List:

 

Jason Khalipa               Level 10              
Sarah Goldspink            Level 7 
Deidre Elerath
Declan Gibbons             Level 9
Dana Newell

Jojo Reyes

Jaime Loera

Alyssa Betancourt

Rick Helmann                 
Alex Rollin 
Howard Cooperstein
Damon Do                   Level 6 
Mark Morgan               Level 9
Tatiana Costa             Level 8
Grace Tai
Sogol Matin                Level 8
Maura Brown              Level 10 
Max Malkov                Level 10 
Jarod Maupin              Level 10
Frank Richards            Level 8
Dave Lombardo
Michelle Hunter
Chase Morgan           Level 9
Rich Cahill               Level 8 
Zachary Graham      Level 10
Pam Graham           Level  9
Jeff Gordon             Level 10
Amiee Stepp            Level 8 
Magan Matal 
Matt Kennedy

Stacey McCauley    Level 9

Ann Trombetta      Level 3

Dave Hsu
Anna Lee
Nancy Tarng
Joshua Manglona
Robert Snyder
Cariste Blase        Level 10

Jimi 
Michael Melillo      Level 7 

Liz Feierabend       Level 7 

Miles Libbey           Level 7 

 

 

 

Some turkish get up work

Some bent over row work...please note that Lars (green shirt on the left) has not set his back yet to lift, he does soon after this pic.

Floor presses

Then there was Tobie.

 

 

 

Workout for Tomorrow:

  

 

1 Clean and Jerk @ 135#'s the first minute

2 Clean and Jerks @ 135#'s the second minute

Continue this process until you can no longer complete the number in the time allotted.

 

13 Would be awesome!

 

 

Rest and recover then:

 

 

Weather depending: 

 

10

 

80 meter sprints 

 

or 

10 

100 meter sprints on the rower

 

Comments

[Gary]

I really need to get Toby a bullet proof vest

[Jaime]

hahaha yes!!

[Anna Lee]

Jason, I'm Level 9. Happy New Year!