The One and ONLY Island Box!
The One and ONLY Island Box!
Strength 5×5 Deadlifts 100% Bodyweight and Up/75% BW
X-Grit 5×5 Knee Stop Deadlifts 100% Bodyweight and Up
WOD “NANCY”
5 Rounds of
400m Run
15 Overhead Squats 95/65
Scale 75/35 or Backsquats
CORE
3 rounds of
50 Flutterkicks 45/25 Plate held above Chest
25 Plate Presses 45/25 remaining on Back with Legs at 6″ above Ground.
RX is ENTIRE WOD without feet touching Ground!
Strength 4×4 Backsquats @ 100% BW/75%/50%. FULL DEPTH before WEIGHT!
X-GRIT 5×5 Backsquats @ 65% BW and Up. 1 Overhead Squat at the end of 5 reps every round.
WOD “GRACE”
30 Reps for time of
Clean and Jerk 135/95
Scale-115/75
Strength 4×4 Hang Power Snatch 50% 1 RM
X-GRIT 4×4 Hang Squat Snatch @ 65% 1RM
WOD 5 rounds of
5 Pullups
10 Pushups (HR)
15 Boxjumps 24/20
rest 5 min then
500m Row…ALL OUT! This may not be a PR because of WOD…you are supposed to be tired!
RX
Cole…….4:00…..1:30.4
Van……..4:39…..1:48.9
Weaver..4:53…..142.3…TITIN VEST
Todd……5:18…..1:32.9…TITIN VEST
Charlie…5:24…..1:35.3
Mike K….5:40…..1:32.8
Nat………6:01…..1:41.1
Celeste…6:06…..2:00.4
Kelly O….6:17….1:55.8
Bryan…..6:19…..1:49.3
Tim……..6:20…..1:55.0
George…6:50…..1:44.6
Rob……..6:52…..1:38.3
Couch…..6:53…..1:51.0
Alicia……6:59…..1:59.9
Kristy M..6:59…..2:04.0
Brad…….7:05…..1:32.4…CrossFit North Macon
Jacob…..7:20……1:36.9
Joe F……7:29……1:45.3
Meg……..7:30……2:11.5
Robin……7:42…..1:57.9
Laura……7:48…..2:09.9
Elizabeth.7:56…..2:08.6…CrossFit NorthEast Georgia
Joe B……8:08……1:58.0
Anne…….8:09……1:44.(Pull/Sit/Box-400m run)
Kat……….8:15…..1:53.1
Craig…….8:54…..1:43.0
Katie B….9:08…..2:09.8
Buddy…..9:47…..1:56.7
White……9:55…..1:55.6
Jeff J…….11:53…1:57.0
Scaled
Mara……6:18…Bl……….2:12.9
Jenna….8:28…Bl/12″…2:58.0
Stephanie.9:53.Gr/15″.2:27.8
Rod…….9:36….red…….1:45.9
Kathy M..8:28…Bl………2:00.3
Wiliam…7:27…Bl/20″..1:41.9
Katie H…9:08..Gr………2:07.5
Mary……9:12..bl-r/18.2:16.0
Bryce…..8:29..Gr/15″..2:21.8
Jessica..9:23..Gr……….1:53.7
Joanna..9:07..Gr-r/15″.2:36.8
Melody..7:31..Bl………..2:15.0
Amber..6:50…Bl……….2:13.0
Mandy..8:23…red……..2:18.1
Reb…….8:53..Gr/step..2:31.4
Jason…10:05.Bl……….1:52.1
Click on YOUR NAME and it will open a WHOLE PAGE just for YOU!!!
Log your food, what ever it may be, good AND bad.
If you eat a DAMN doughnut I want to see it on HERE!!!
If it is covered with BACON, you better bring me one!
Now that we have all the names for the Challenge the Food Logs will be posted and you can start. It may take til tomorrow before your page is available for you to log…patience!
Everyone did so great today with the Challenge WOD…45 People came and WODDED today! EPIC!
BB 5 x 5 Hang Power Snatch 50% 1rm SNATCH…go up!
Strength 5 x 5 Deadlift 50% 1rm
PRE-WOD 4 rounds of
10 Airsquats
10 Walking Lunges
200m Run
10 Wall Balls 20/14
Strength WOD
1 min EMOM
5 Pushups (Chest to Barbell)
10 Bar end Touches (2 hands)…touch the end of the barbell with 2 hands!
2 Deadlifts X-275/185 or Rx-225/155 Scaled 185/135/95
Each Min increase Deadlift by 2 reps
Strength 25 reps Push Press @ 50% Bodyweight
X-Grit 5 x 5 Push Press @ 65% BW with Hang Squat Clean to start every round
WOD 1 with Left arm ONLY
3 rounds for time of
5 DB Hang Cleans 35/25
5 DB Push Press
5 DB Overhead Squat
rest 2 mins
WOD 2 with Right arm ONLY
3 rounds for time of
5 DB Hang Clean
5 DB Push Press
5 DB Overhead Squats
SO…Which side is your strongest?
CrossFit Grit Paleo Challenge 2.0 Starts MONDAY, JULY 31, 2012!!
$20 participation/prize fee, a WOD, weigh in, measurements and photos get you started.
Winners (one female and one male) will be determined by pounds lost and gains made in the Paleo Benchmark WOD. Participation in the online food log (on the Grit website) is mandatory. If you miss more than 5 days of the log, you are out!
(Measurements and photos are for the participants’ personal use and will be used by objective judges only in the event of a tie.)
On Monday, July 31st, the Paleo Challenge Benchmark WOD will be held at each class during the day. We will repeat this WOD on Monday, September 10, 2012, to conclude our challenge. DO NOT sandbag the WOD the first time around. Winners never cheat and cheaters never win!! Above all, Gritters are honorable – don’t forget that!
From 6:30pm-8:00pm on Monday, July 31st, drop by the box to sign up, contribute your $20 in CASH, weigh, get measured and have your photos taken.
From there we are off. Log your food daily on the website. Eat, hydrate and WOD!
On Monday, September 10th we will all do the Paleo Benchmark WOD again and will meet that night to weigh, measure and re-photo. The statistics will be reviewed and the winners will be announced within 48 hours. A full on carb feast party will follow!!! (Date/time and venue TBA)
Strength/Skill 4×6 Overhead Walking Lunges 45/25
X-GRIT 4×4 Overhead Walking Lunges…GET HEAVY!!!!
WOD
2000m ROW
rest 5 min
100 PERFECT AIRSQUATS (Don’t cheat yourself)
Strength 10,8,6,4 Deadlifts (Touch and Go)
50% of 1 RM
X-GRIT use 65% 1 RM
WOD
21,18,15,12,9,6,3 of
SDHP 75/55/35
Push Press 75/55/35
