Strength:
Shoulder Press
~warm up 5-5-3
~work set 3-3-3+

Workout Of the Day:
As Many Rounds As Possible in 15 Minutes
2 Turkish Get ups
4 KB snatch (alt)
6 Goblet thrusters
8 1- Arm KB swings
100yard sprint

KBweight: 53/35

Great job to the CrossFit Barracks team and members who participated in this weekends Spartan Race!

Each new year provides an opportunity for a  fresh start. It’s the perfect time to start new habits including eating healthier. Nutrition is the foundation for healthy living and helps you reach your optimal performance in each and every workout. That being said, we are ready to start our first Paleo Challenge of the year!

Entry into the contest starts tomorrow until Wednesday, January 18th, 2012. You must weigh in and provide a $5 entry fee to participate. The winner of this challenge will be determined by:

1) Amount of weight loss

2) Performance improvement on the Paleo WOD

3) Paleo Diet ***You will log your meals daily and earn 1 point for each Paleo snack, 2 points for each Paleo meal, and -2 points for each “cheat” food.***Accountability and self-discipline are the keys to winning!

The winner will receive the cash pot at the end of this 30 day challenge. Good luck!!!

Strength:
Shoulder Press 5-5-5

Workout Of the Day:

PALEO CHALLENGE/ WODClub Open WOD #3

For Time do:

50 Toes to Bar (Masters abmat situps)

40 Box Jumps at 24″/20″

30 Bar Facing Burpees

20 Sumo Deadlift High Pulls 

10 Overhead Squats

Weights for both Sumo Deadlift High Pulls and Overhead Squats are:

         Men       Women   Mast. Men     Mast. Women
#s     95          65            85                     55
 

Notes:

Masters Athletes do Abmat situps in replacement of Toe 2 Bar.  The Situps standard is:

• Hands must cycle from touching ground at the ears to ground at the feet.

Toe to bar: Toes MUST touch bars, and at the bottom, the toes must go behind the knees and hips to indicate you hit the bottom.

Box Jumps: 2010 CrossFit Games Open standard. Must show control and full extension at top. Can not show full extension while in the air on the way down.

Bar facing burpees, must hit chest and you MUST be perpendicular to the bar when doing the burpee… if you are parallel or anything other than at a 90 degree angle to the bar, it is not a bar facing burpee and will be no-repped.

Sumo Deadlift High Pull: Elbows must be over the shoulders.  

Overhead squat: Your hips must be below the knees and you must have full extension.

Strength:
Dead Lift 5-5-5+
(65/75/85%)
*Add 10 lbs to your 1RM to find percentages.

Workout Of the Day:
“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Strength:
Shoulder Press 5-5-5 (deload)
(40-50-60%)

Workout Of the Day:

Five rounds for time of:
100yard  Sprint
10 OHS [ELITE: (135/85) ADV:(95/65)]
40 Double-unders

 
Picture from CrossFit.com

Solid. Weak core. Tight shoulders.

Strength:
Bench Press 5-3-1+
(75-85-95%)

Workout Of the Day:
With a time cap of 30 minutes, complete 4 rounds for time,
800m Run
20 Pull ups
10 Med ball sit ups
20 Sledge Hammer strikes

(Post time, or rounds and reps completed within 30 min.)