CrossFit Tri-Cities

Paleo Meal of the Day

FOOD JOURNALS: Deadline for Week 1 is tomorrow Wednesday, May 11th.  The days to submit should be Monday, May 2nd, through Sunday, May 8th.  Remember to be as specific as you can with how you record your daily intake!  Weigh and measure, especially for these first 2 weeks!

STRENGTH/SKILL

Press:

3-3-3+

CONDITIONING

3 Rounds:

-In three minutes complete a 400m run, then as many reps as possible of:

-KB Snatch 55/35 or DB Snatch

-Rest 2 Minutes between rounds

Click here to reserve your spot in any of our classes!

-CrossFit Performer (Teens) and CrossFit Kids Classes are cancelled tonight.

-Olympic Weightlifting Class will be cancelled tonight.  However, it will resume on Thursday at 6pm!  Sorry for the inconvenience!

Also, I need to apologize for the lack of good content to give you guys to check out over the past two weeks!  I was down in southern Indiana for a school that gave me a lot less free time than I anticipated!  Instead of being able to get anything else done, I was on a hectic schedule of training all day/night, eating poorly (I didn’t have much of a choice), fighting off sickness (which inevitably took over my body), and feeling the effects of sleep deprivation on my cortisol levels.  It’s great to be back, and I’m looking forward to training again!  So don’t worry, more articles, random thoughts, and helpful advice to come!

-Mark

For now, here’s an interesting article for anyone concerned about higher cholesterol levels, sometimes found within the Paleo Lifestyle.  It’s an easy read that won’t lose you in the science.

5 Reasons Not to Worry About Your Cholesterol Anymore

STRENGTH/SKILL

Power Clean:

3-3-3-1-1-1

CONDITIONING

7 Rounds:

-1 Minute DB Snatches 35/20

-1 Minute Renegade Rows 35/20

Schedule Update for Saturday, April 9, 2011
No Intro class at 10am and no 11am class!

We will be heading to Crossfit Amplify tomorrow to celebrate their one year anniversary.  Hope you can join us!

STRENGTH/SKILL

OH Press 5-5-5-3-3-3

Percentages:  55-63-70-77-85-93

CONDITIONING

10-9-8-7-6-5-4-3-2-1 reps of:

-DB Snatch (each arm) Use 20%-25% of your BW

-Knees to Elbows