Thursday

Paleo Challenge Update:

The week 1 daily compliance scores have been tallied and the top scores went to Sara Brandstatter and Allison Kieffer. Claim your prize (Cardinals tickets) at the front desk.

I recommend finding a partner to help you with this challenge as it seems to be working for the Brandstatters and team Kennedy/Lee. 

• Allison Kieffer, 55 pts
• Sara Brandstatter, 55 pts
• Laurie Stahlman, 54 pts
• Rebecca Lee, 54 pts
• Ryan Kennedy, 53 pts
• Andy Brandstatter, 53 pts

A full list of scores will be posted at the gym. Keep in mind, this is a 6 week challenge so stay motivated. 

3 rounds:

10 front squats, 135/95#

200m shuttle run

then

3 rounds:

5 ohs, 135/95#

5 burpees

wednesday

Can't do walking lunges? No problem. Drag this tire! 

3 Rounds for time: 

30 KB Swings, 53/35

15 Pull-ups

tuesday

Yeah, we ate at a wedding this weekend. Yeah, we kept it pretty tight. What of it??

Weddings, Birthdays and holidays are always excuses we hear a lot when we run a Paleo challenge. Now quit your whining and check out how we roll...

They offered two salads: One drenched in dressing (?) and croutons, the other contains beans and corn...NO THANKS

Then on to a potato bar: Mashed white potatoes on one side and Sweet potatoes on the other...SCORE. We snagged up some mashed sweets and found some pecans and raisins in with the toppings as well! We passed on the mini marshmallows and sugary stuff.

Then we had two main course options: Some sort of cut, seasoned chicken dish and some fatty-looking sausage. BOOM, I'll have some of both. The sausage isn't a fantastic option, but I figured I was short on fats for the meal anyway. 

Lastly, we grabbed some plain veggies from the snack table - passing on crackers and cheese - and went to town. 

We did break down and have a couple drinks each (I think KJ had one) so it wasn't a flawless event by any means, but we filled up on healthy stuff so we weren't swayed so badly by all the other stuff on hand. And it was a lot. Chocolates, popcorn, cotton candy. All sorts of stuff. 

So yeah...we're not perfect either, but you don't have to throw your whole life out the window just because someone got married! Don't get me wrong...congrats to them, and we had a good time!

-AE

A) 15 x 1 Hang Clean

B) AMRAP 12

20 Double Unders

10 Burpees

Monday

Don't forget to order your Kelley Jackson shirt to show your support before Regionals! 

Men go here. 

Women go here. 

a) 5x5 strict press

b) 400m of something fun!

Friday

4 RFT: 

2 rope climbs

6 squat cleans, 155/105lbs

400m run

thursday

Skill:

complete 10 rope climbs OR 15 wall climbs

WOD:

AMRAP 7

10 DB/KB power cleans

10 DB/KB push press

10 burpees 

REST 3:00

Repeat. 

 *DB/KB weight should be around 45/25lbs

wednesday

Strength: 

EMOM 10

3 power cleans, as heavy as possible

WOD: 

5 RFT: 

15 GHD sit-ups

10 front squats, 115/75lbs

tuesday

Yes...we have WODIFY! 

You all should have received an email about this by now. We are currently using the new system to track workouts, but your memberships have not been transferred yet.

This system is going to be awesome in the follwoing ways: 

- Track ALL your workouts. Get your old PRs on the screen as you sign in so you can smash them. 

- Access it anywhere. Phone, iPad, computer. 

- Keep a food journal. Its all digital, and you can share it with a coach...or keep it private. 

- Follow the gym leaderboard. No more guessing how you stack up against the "other classes". 

I'll be working overtime this week trying to get everyone's account migrated over, but I'll need some help. Here's what we need from you...

- Log into your account. 

- Upload a photo of yourself

- Make sure all your contact info is correct. Including your mailing address. We want to send you postcards!

- Enter your payment info. Don't worry, its secure. All payments will be taken using your stored info from now on, so you can save us a ton of time by getting it entered. 

- Its about to get awesome (Yeah...that's not really a thing we need. Its just happening). 

Skill: 

5 x 5 Ring dips for max load

WOD: 

21-15-9 reps for time: 

Deadlift, 255/155lbs

Box Jump, 30/24"