Strength:

Deadlift 3 X 3 @ 85% 1RM

Conditioning:

AMRAP in 10Min. of:

5 Power Snatch 95/65 (Yes that means from the deck)

10 Dips

15 Pull-ups

Strength:

Clean & Jerk (yes that means a squat clean)

5 X 3 @ 80% 1RM

Conditioning:

"Annie"

50-40-30-20-10 Reps of:

Double Unders

Sit-ups (Beginners use Ab mat, Level 1 GHD to parallel, Level 2 full GHD)

Strength:

Front Squat 5 X 4 @ 75%

Conditioning:

"Running DB Bear"

800M run

7 rounds of-

5 DB deadlifts

5 DB power cleans

5 DB Thrusters

Finish with

800M run

Loading is 45% of BW, Beginners scale accordingly. 

Strength: Snatch - Test for 1 Rep Max.

Conditioning: 5 Rounds for time of-

5 Toes to Bar

10 Dumbbell Snatch (5L/5R) @ 25% of BW

15 Push-ups

Post loads and time to comments.

Rest Day

Congratulations to the Paleo Challenge winners!

All of the athletes did very well, the scoring was very close and the trainers had a tough job deciding the winners. The contest was determined based on five criteria that reflected the guidelines and rules outlined in the Paleo Challenge Ten Commandments given for the competition. All of the athletes showed marked improvement in most if not all of the criteria so it was a matter of determining who had the most improvements overall. These criteria were 1.) food quality based on food log entries, 2.)Sleep quality based on sleep journal entries, 3) performance improvements in strength based on the "CrossFit Total", 4.) performance improvements in metabolic conditioning based on a bench mark WOD "Helen", and 5.) changes in body composition based on before and after pictures submitted for the contest.

Out of the seven contestants the winners are!

Dave Campbell 1st place winner $250 cash prize.

Michelle Rudolph 2nd place winner $100 cash prize.

All of the participants were given a one month free membership at CrossFit Carbondale and a one hour free nutritional consultation with our certified nutrition coaches.

If you are wondering if this stuff really works or not. Consider this...

Dave lost 5 inches off of his waist, got his dangerously high blood pressure down to the point where he no longer needs medications, while at the same time setting a new PR for his CrossFit Total and knocking 1min52sec off of his previous Helen time. Good job Dave!

Paleo Challenge WODs

Good Luck to all the athletes participating!

Strength:

"CrossFit Total"

Test for 1 Rep Max Back Squat

Test for 1 Rep Max Shoulder Press

Test for 1 Rep Max Deadlift

Score is total for all three lifts.

Conditioning:

"Helen"

3 Rounds for time of:

400M Run

21 Kettelbell Swings 55/35

12 Pull-ups

Strength:

Back Squat 5 X 1 @ 90% 1RM

Conditioning:

For time

10-9-8-.....2-1 Reps of

Clean @ 40% of 1RM

Kettlebell swings 55/35

Box jumps 24"

Ball Slams 20lb/14lb

Strength:

Push Press 3 X 3 @ 85%

Conditioning:

800M Run

10-9-8....2-1 Reps of:

Horizontal Body Rows

Back Extensions

Then finish w/ 800M Run

Buy in: Hand stand hold 1min.

Strength: Deadlift 5 X 3 @ 80% 1RM

Conditioning: "Nancy"

5 rounds for time of:

15 Overhead Squats (95lb/65lb)

400M Run

Cash out:

Hollow Rock 1min.

Superman 1min.

Buy in: 10 Turkish Get Ups (5L/5R)

Strength: Clean & Jerk, 5 X 4 @ 75%

Rest 5 min.

Conditioning:

Total Reps on each of following three work periods of Burpee Pull-ups.
3:00 WORK
-1:30 RI
2:00 WORK
-1:30 RI
1:00 WORK

Cash out: 1 Min. L-sit

Buy in: 20 Toes to bar

Strength: Front Squat - Test for 1RM

Conditioning: 7 rounds for time of

7 Handstand Pushups

7 Burpees

Cash out: 50 Double unders

Strength:

Back Squat 3 X 3 @ 85% 1RM

Conditioning:

As many rounds as possible in 12 min. of:

5 Front Squats @ 50% of 1RM

10 CTB Pull-ups

20 Double Unders

Strength:

Push Press 5 X 3 @ 80% 1RM

Conditioning:

"Nicole"

As many rounds as possible in 20min. of:

400M Run

Max Rep. CTB Pull-ups

Strength:

Deadlift - 5x4 @ 75%

Conditioning:

Complete as many rounds as you can in 15 minutes of:

• 5 pull-ups
• 10 box jumps (M:24"/W:20")
• 15 AbMat sit-ups

Post loads and rounds to comments.

Strength:

Clean & Jerk

1 Rep Max effort

5-3-3-1-1-1-1-1

Conditioning:

How many rounds can you complete in 15:00?
Overhead Squat 10 (1/2 body wt)
DB Push Press 10 (45% of body wt)

Post loads and rounds to comments.

Rest Day

The China Study: Junk Science and Lies

T. Colin Campbell’s The China Study: Finally, Exhaustively Discredited

July 8th, 2010

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Strength:

Front Squat

5 sets X 1 rep @ 90%

Conditioning:

"Annie"

50-40-30-20-10 reps of:

Double Unders

Sit-ups

Strength:

Snatch

3 sets X 3 reps @ 85%

Conditioning: For time complete down/up ladder of

Box jumps 20"        10-9-8-7-6-5-4-3-2-1

Clapping Pushups     1-2-3-4-5-6-7-8-9-10

Strength;

Back Squat

5 sets X 3 Reps @ 80% 1RM

Conditioning:

For one cycle pick your weight and complete three rounds for time of:

• 1 dumbbell hang power clean
• 1 dumbbell squat (held at shoulders)
• 1 dumbbell jerk
• 3 dumbbell hang power cleans
• 3 dumbbell squats
• 3 dumbbell jerks
• 5 dumbbell hang power cleans
• 5 dumbbell squats
• 5 dumbbell jerks

Rest 2 minutes and repeat for a total of four cycles.