The One and ONLY Island Box!
The One and ONLY Island Box!
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
BB 5 x 3 Snatch Grip Deadlift Get REALLY Heavy!!
Strength 3-3-1-1-1-1 Backsquats to 1 REP MAX
WOD “Courtney’s Farewell”
Our Courtney Nordgren is heading out to Charleston S.C. She will be missed terribly. These are the things she likes…Time to go FAST!!!
5 rds for time of
5 Kb Swings 70/53/35
10 Abmat Situps
10 Kb Sidetaps
200m run
BB 4-3-2-1-1-1-1 Push Jerk (from the Rack)
Strength 5×5 1 Arm Dumbell Push Press (5 Each arm each rd) Get Heavy!
WOD
400mRun
50 Double Unders
25 Box Jumps 24/20
200m Run
50 Double Unders
25 Wall Ball 20/14
200m Run
50 Double Unders
25 Deadlifts 155/115
400m Run
CORE 100 Flutterkicks 2ct…UNBROKEN!!!
Strength 4×5 Goblet Squats (Super Deep) 70/53/35
X-GRIT 4 Max Attempt Unbroken Goblet Squats 106/70 (cannot stop more than 1 second)
WOD DECK OF CARDS
Ace=15
King=13
Queen=12
Jack=11
Numbered Cards=Yes of course they do!
Joker=400m Run with 10 Airsquats at 200m!
Hearts—-Burpees (no clap, Jump to plate-25#)
Spades—Mountain Climbers (2ct-Knee touches elbow)
Clubs——Abmat Situps (Floor to Toe touch)
Diamonds-Jumping Airsquats (Feet only have to come odd floor a millimeter)
THIS IS GONNA BE FUN!!!
Barbell 10 reps of 3 Position Squat Snatch 50% 1RM
Strength 7×1 Thrusters Get Heavy!
X-GRIT 7×1 Thrusters…GET HEAVIER!
WOD
1 min EMOM
1 Deadlift
1 Hang Clean
1 Front Squat
RX-75% Bodyweight
SCALED-50% Bodyweight
Each min add 1 rep to each lift…ie: 2 DL, 2 HC, 2 FS…3, 3, 3..and so on until you can no longer finish the required reps in the allotted time frame. Score is the LAST completed round.
COOL DOWN 5 Quality attempts at max linked Double Unders
Strength 5×3 Sumo Deadlift 65% 1 rep Max Deadlift
X-GRIT Find 3 Rep Max Sumo Deadlift
WOD
500m Row for the Board
Rest
400m Run for the Board
Rest
10-9-8-7-6-5-4-3-2-1
Pushups
Toes through Rings
Jumping Lunges (2ct)
CORE
Tabata Plank 4 rounds
Strength 3 x Max Effort Strict Pullups
X_GRIT 3 x Max Effort +20# Medball
WOD
15 min AMRAP
5 Ground to Overhead 135/95
10 Pistols alt legs
20 Double Unders/60 singles
CORE
100 Flutterkicks 2ct
Strength 3×5 Front Squats 65% 1RM
X-GRIT 3×5 Front Squat 65% and Go UP
WOD “7 Rounds to Heaven”
200m Run
10 Abmat Situps
10 Deadlift 155/100
10 Overhead Walking Lunges 45/25 GHOST RIDING PLATE = NO REP
CORE 25 Superman to Hollow Rock
