Warm-up: 2 Rounds – 20 OWLs (45/25lbs), 5 Squat Snatches (45/25lbs), 10 KB Swings (50/35lbs), 10 Parallette Push-Ups, Foam Roll Quads/ IT Bands/ Hammies (2 minutes each)
MetCon – For Points:
25 Minutes to Clean & Jerk
1 Point for every rep @ 75% or higher
2 Points for every rep @ 85% or higher
3 Points for every rep @ 95% or higher
5 Points for every rep @ 1RM
7 Points for every rep @ New 1RM
(Work up to a new C&J all the while accumulating max points)
Ex: Beth C&J’ed 8 reps at 85% her 1RM, Score = 16 Points
Finisher: Double-Under Practice (5 minutes)
Now that Summer has finished (although it was 90 degrees yesterday) and Fall is starting to drop a pair, let us not get complacent with our fitness goals. It is far too easy to fall in to the perpetual sedentary state and not work hard day in and day out. Control the things you can: make it in to the gym when you’re supposed to, train hard while you’re there (which includes strength, MetCon, AND mobility), and recovery properly (which includes sleep, diet, AND mobility). All else will fall in to place.
So let’s quickly discuss one of those recovery components, diet, before the Hadron Collider destroys the world (not YET). Everyone has been asking when the next Paleo Challenge is going to commence, and some of you even mentioned rioting in and around Ktown if we didn’t act soon. Well, on account of your villainy we have scheduled the next Challenge for November 1st through January 10th – 10 weeks of good eats and radical body composition changes!
I ask that all of you past Paleo Challengers spread the legend of its efficacy to all the newbs running around Ktown. But really all you have to do is look at the Paleo Challenge tab on the website (which we need to add the winners of our latest challenge…) and look at the before and after pictures on the WOD board at the gym.
Paleo, it’s what’s for dinner,
P.S. – If you didn’t know what the Large Hadron Collider was, you definitely need to check this out. Top 10 all time on my list.