1.18.2011

W.O.D. 1.19.11


Forward rollin rollin rollin...


Sara B gets up!


CrossFit Kids at heart


Jim B. straight leg Good Morning, JZ bent leg Good Morning

Strength:
Good Morning
Work Heavy singles to get to your 1RM


and

Turkish Get up*
1-1-1-1-1

*try to utilize the barbell to complete the TGU's

Auxiliary:
Reverse Hyper
At 25% or 50% of you Back Squat 1RM depending on level and ability complete 3 sets of 20 reps on the Reverse Hyper.

Community Note:
We are in the process of creating a record/leader board on the side wall, please make sure your numbers on the BIG white walls are up to date. Thank you!

Recipes:
Click here to get the recipes from the 2nd Annual Paleo Party

Quote:
"Beginning is easy; continuing is hard."
-Japanese proverb

at

12 comments:

  1. karen largentJanuary 18, 2011 at 10:34 PM

    i just googled 'reverse hyper youtube' and AIMEE was the first vid hit i clicked on.

    e-famous!! :)

    ReplyDelete
  2. PetersonJanuary 19, 2011 at 6:34 AM

    Good morning to you too blog. Oh wait...

    ReplyDelete
  3. NikkiJanuary 19, 2011 at 8:05 AM

    Hahaha we have a comic... thanks for the laugh Peterson

    ReplyDelete
  4. NikkiJanuary 19, 2011 at 8:13 AM

    6:00am results -
    1RM Good Morning, 1RM TGU R/L (kb=kettlebell, db=dumbbell, bb=barbell)

    Kara 90x5 (form), 26.5/18(kb)
    Ellie 125, 30/20(db) + 25/25(bb)
    Bekah 135, 30/20 (db)
    Meghann 145, 35/35 (kb)
    Mike S 105, 26.5/26.5 (kb)

    Great work today! Special shout out to Ellie for trying (and rocking!) the barbell TGU.

    ReplyDelete
  5. MelanieJanuary 19, 2011 at 12:06 PM

    Is Rice Wine Vinegar acceptable/paleo approved or should this be substituted with a different type of vineagar? I noticed it in Ken's recipe. Thanks.

    ReplyDelete
  6. Chris P.January 19, 2011 at 1:12 PM

    technically vinegar is on the no list, but most people, even strict, use some sort of vinegar at some point, either in recipes or balsamic on salads. Some has gluten in it though, so it's going to be up to you on how strict you want to be.

    http://www.childrenshospital.org/clinicalservices/Site2166/mainpageS2166P12sublevel50Flevel38.html

    ReplyDelete
  7. Jason LyonsJanuary 19, 2011 at 6:38 PM

    Can't get vinegar without creating alcohol first. A smell something fishy here

    ReplyDelete
  8. Stephanie VincentJanuary 19, 2011 at 7:39 PM

    Could be mel's spicy fish taco!

    ReplyDelete
  9. Chris P.January 19, 2011 at 8:24 PM

    5:30 and 6:30 Goooooood Morning reverse hyper turkish get up-pers!

    Melinda 110/35kb
    Flounder 155/45kb/15bb
    Jackie 125/26.5kb
    Tracey 83/10kb left/18kb right
    Tim H. 135/35kb
    Steph V. 170/35bb
    Sarah J. 105/25kb
    Melanie 105/35kb
    Karin 83/18kb
    Tim P. 155/85bb
    Laura P. 100/35bb/45kb right
    Lindsey 125/35kb/15bb
    Ditty form/35kb
    Jess C. 35 left/45 right
    Sheng Ching 75/35kb
    Jay E. 315/70kb
    Julie form/10kb
    Pooch 115/45 left/35 right
    Conn 155/70kb
    Cline 145/45kb
    Charles form/45kb/25bb

    Shout outs to Jess C. and Laura P. for the 45# TGUs, Julie for improvement on the TGU, and Jay E. for...well, let's just say he had a great morning

    ReplyDelete
  10. Aimee LyonsJanuary 19, 2011 at 9:38 PM

    Nooner

    Name/GoodMorning/TGU
    Sarah/90/20 (R/L) DB
    Dianne/90/20 (R/L) DB
    Sharon 95/25 (R/L) KB

    ReplyDelete
  11. Aimee LyonsJanuary 19, 2011 at 9:41 PM

    4:30 CF Kids...

    Shoeless 145/43 BB
    Vinny 145/55BB
    Brian R form/65 BB
    Rob Ph 205/75 BB
    Gabe 95/ 35 KB
    Kevin 205/85 BB
    Plentus form/65BB
    Karen 125/18KB
    CC 95/30BB
    Ken 95/33 BB
    Sara B 115/33BB
    Jim B. 135/45 KB
    JZ 145/65 BB

    ReplyDelete
  12. ClineJanuary 19, 2011 at 10:54 PM

    More things where we jump from box to box, please.

    Also, if they can involve gold rings and rolling really fast down hills, that would be a bonus.

    ReplyDelete