Warm-up (which was really like a workout in itself today):
3 Rounds – 20 Overhead Walking Lunges (35/20lb DB), 10 High Bar Back Squats (45/25lbs), 15 Pull-ups
MetCon – Snatch BB Complex:
5 consecutive reps per movement (complete the full exercise before doing the next)
5 Snatch Grip Deadlift
5 Hang Power Snatch
5 Overhead Squats
5 Rounds (3 min rest between rounds)
Finisher: Stretch or perish
First thing on my mind: Friday is going to be hella fun. Bring some warm clothes, high is 25 degrees Fahrenheit (269 Kelvin, just saying). I suggest some type of beanie, maybe a neck gaiter or balaclava, some light gloves, and a purse to match said gloves. You won’t be outside long, but you will be out there twice… I’m not too worried though because we’ve been preparing you all for this by systematically never turning the heat on in the gym this winter. You’re welcome.
Remember our Paleo Challenge kicks off this coming Monday. Make sure you get with a coach to get your before pictures taken. Guys, some type of 2 day old facial growth is important. Also, be as pale as possible (Blake wins). This is crucial to a good before picture; if you don’t believe me stay up late tonight and watch TV.
We have one more Paleo lecture upcoming this Sunday at 1:30PM. If you have anyone outside the gym that you think might be interested in learning a bit about food and what happens after you consume it, this would be the time to introduce them to CrossFit Ktown. We’ve been helping people differentiate between a mouth and a vacuum cleaner for a while now, and we are becoming exceedingly efficient at it.
So in closing, if you are on the fence about this Paleo thing I suggest you give it a try. The only thing we’re trying to sell you on is try it for 10 weeks. If you don’t look, feel, or perform better then go back to eating Ding Dongs and McDonald’s cheeseburgers (gotcha).
My last meal
before strict Paleo,