As quickly as possible

800m Run
25 Burpee Box Jumps (24#/20#)
50 Pushups
75 Wallball (20#/14#)
100 Double Unders

Coaches Notes

Just a reminder for everyone that we will not be hosting our Free Saturday workouts during the CrossFit Games Opens. We would however love for you to show your support for your fellow athletes and come cheer them on. We could also use plenty of help judging. If you can help judge, please email Koy with what time you can be available. Heats will start around 8:15 and depending on the duration of the workout, we will finish around 11.

Mobility Work

Shoulder and Hip

Jackie

1000m Row
50 Thrusters (45#)
30 Pullups

Coaches Notes

We don’t really push supplements at this gym, because we believe eating real food is always the answer. There are however a couple supplements we will recommend. You have heard us perhaps discuss Fish Oil and occasionally magnesium. The big one that I find most people leaving out is Vitamin D. This is an extremely important vitamin. There are just so many benefits. First off, it is integral in calcium and phosphorous absorption, and secondly it has been shown to influence higher testosterone production. I personally take 5-10k ius every day depending on how I feel. I only do this when I know I am not getting enough sun exposure. Once summer comes around and I am in the sun a lot, I take it less frequently. Try it out, you will feel better.

Jake not paying attention.

In 15 minutes

Clean & Jerk – Find a heavy double

Rest

Every minute on the minute for 8 minutes

3 Clean & Jerks @ 70% of best double
5 Max height Burpees

Coaches Notes

Quick reminder that the Trial Period for the 7:30am and 11:00am classes has ended. We only averaged 3 or less people in at both times so we will be placing them on hold for a while. We will make sure and let you all know the next time we try them out.

Congratulations to the winners of the 2012 Paleo Challenge. We were all amazed by the changes we saw in everyone who finished this 5 week challenge. That’s right, FIVE WEEKS! That is a mere 9.5% of a year. Imagine what is possible when you do this all the time. So without any further ado…

1st Place Guy and Girl

Mike & Sarah
They will both receive $350

2nd Place Guy and Girl

Steven & Christina
They will both receive $100

3rd Place Guy and Girl

Scott & Crystal
They will both receive $50

To see their amazing transformations, click here.

As many rounds as possible in 5 minutes

5 Pullups
10 Pushups
15 Air Squats

Rest 5 min

Repeat two more times

Coaches Notes

If you ripped your hands on Monday from doing pullups, check out this vid with Kelly Starret and Carl Paoli. They deconstruct the pull up and discuss why so many CrossFitters tend to rip their hands. I can regrettably say that I have never done a pull up correctly until watching this video and trying it out. Not only will this prevent rips, but it will make you feel stronger and keep your body in a better position throughout.