Tuesday April 10

Warm up

Deadlift
1-1-1-1-1

NANCY
5 Rounds for time
400 meter run
15 Overhead squats 95/65#

Bonus

No teens class this week.  And Friday classes are cancelled.  I will post a workout that can be done at home.  I hope everyone is having a great spring break. 

Remember post your food journal on the blog to receive points.  I will keep track and you need to keep track as well.

Monday April 9

Warm up

Back Squats
2-2-2-2-2

15 min Amrap
10 Mountain Climbers
15 Kettlebell swings
20 1 arm snatch alternating arms.

Bonus:

Our Nutrition Challenge starts today.  You need to sign your name on the board if you are participating and put 5 dollars in our jar.
You are commiting to doing 30 days on the Zone or Paleo.
Rules:
Post what you ate every day for 30 days.  You get a point for every day you do the eating correctly.
You are docked 2 points when you cheat.
This is a Nutrition only not a weight loss challenge, but alot of you will lose some weight.  Take a before and after picture of yourself so you can see the progress.
I promise you, you will see such improvement in your workouts and daily life if you stick to this eating plan.

Friday April 6

Warm up

Over head Squats
3-3-3

10 min AMRAP
15 Boxjumps
10 Turkish get ups (Alternating arms).

Rest 2 mins. 
Farmers Carry for 200 meters.

Bonus:

Thursday April 5

Warm up

Squat Cleans
1-1-1-1-1

5 Rounds for time
10 Pullups
20 push ups
30 sit ups
40 Squats

Bonus:

http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf. More info on the Zone Diet.

Wednesday March 4

Warm up

Shoulder Press
1-1-1-1-1
100 ball toss sit ups
Push Press
3-3-3-3-3
3 mins of Burpees.

Bonus:

Tuesday April 3

Warm up

Front Squats
3-3-3-3

WOD

3 Rounds for time
10 Deadlifts  245/185
50 Double Unders

Rest 2 mins
Run 200 meters Backwards rest 1 min and repeat

Bonus:

http://www.zonediet.com/portals/0/resources/food_block_guide.pdf  This article will give you lists of foods and how many blocks they contain.  I would print this up and make it your best friend for the next 30 days.

Monday April 2

Warm up

With a continuous running clock do.
1 squat clean and jerk the first minute 2 the second 3 the third and so on until you can't complete the round.

Then Five rounds for time of:15 Medicine ball cleans, 20/14 pound ball
15 Wall ball shots, 20/14 pound ball


Bonus:

Our Nutrition challenge has been post poned until after Easter.  We really want every one to participate and we feel like letting you enjoy Easter will help everyone get on board. 
More information on the Zone and Paleo Diets coming this week.
http://crossfitimpulse.com/the-zone-diet-explained-edited  Please read and print if possible so you can be ready to get started on April 9th.  This is a 30 day challenge and there is a 5 dollar buy in to participate.