Run 800m then once everyone is back
1 min thrusters1 min plank hold on
1 min thrusters
1 min plank hold on right side
1 min thrusters
1 min plank hold on left side
1 min thrusters
1 min crab walk
1 min thrusters
count total number of thrusters
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13 comments:
Hey Doug,
What is the "total" workout you are referring to this Saturday?
did yesteraday's workout today. i can't seem to get the shoulders recovered. another shake for lunch. kristen
Paleo List posted now on Main Page - www.crossfitameliaisland.com - thanks Pam!
CrossFit Total:
Shoulder Press (called Press)
Squat
Deadlift
8:30 am - this Saturday
Each athlete is given 3 - 1 repetition maximum (1RM) attempts on each lift. Each lift is completely done prior to moving to the next lift. All lifts are done within the same day.
Lifting order will determined at the onset of the day's WOD. Each athlete will be responsible for their own warm up and 1st attempt weight.
Excellent crowd today in both classes! Great efforts and form. Keep up the good work!
Did yesterday's WOD - 45#, 12ish.
I did "Murph" today:
53:21
This was very tough for me, but felt great once finished.
Hows everyone dealing with paleo dining? Im a little hungry...
I'm Starving!!!
Jules
had chicken and veggies for dinner. still a little confused about whats in and out so i am anxious to read pam's information. i just drinking water to fill up.
i have one question and i know there has been a lot of discussion on this: is whey protein allowed or not and soy milk. i know the technical answer is no but are we "allowing" it? kristen
79 with 45#
Yo Biag. We ARE allowing Whey pro on this diet. Robb's recomondations from his seminar are a little different that the TRUE Paleo method of eating...and there are some really great reasons for it. For one...Whey prot. makes life so much easier on this diet/challenge! :-)
There are many 'other' sources for protien shakes out there. I have seen egg, beef, vegtable, soy, hemp, and supro (?) to name a few. One of the main reasons we have accepted 100% PURE whey prot. is that it is so bio-available to the body. In other words...it is able to be used to a MUCH greater degree than any other protiens. Google bioavailability of protien, or bio of whey and you will find that things like dairy, beans, soy, and all 3rd world proteins are not able to be used by the body in such a great degree. They just don't have the amino acid profile that us mammals need to repair our bodies...especially if you are a CrossFitter.
So why not eat whey all the time??? Well...we NEED beef, fish, chicken and eggs in our diet to gain a COMPLETE amino acid profile through our day. Additionally, our bodies NEED to burn the calories by ripping apart meat and digesting regularly. Do you remember the pic posted on the BLOG of the "teeth"? Why do we have K-9's?
Hunt, cook, eat, and survive....
65 - 35lbs...Good Workout!
105 35#
Tina
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