These are still being handed out. Please try and get yours ASAP.

Confirmed times that I will be around this week:
Tuesday: 11am-2pm & 5pm
Wednesday: 7am-9am & 5-7pm
I will also be around on other days I am just not sure of times.

If you have your Key Card please remember to SIGN IN!!
It is simple and quick, scan your card and boom you are done
Questions please comment.

Dash

Hello people!
Let’s start off another week with lots of fun

Our very dear Tony “Prof” Leyland together with our coaches input came up with a very comprehensive Fitness Rating spreadsheet for crossfitters. Filling in our scores will give us a rating that can be used:

a) to see where we stand in relation to the rest of the folks in the gym;
b) for the High Performance Center, Madlab and possibly other cool competitions we host.

So from now on every Tuesday we will post a WOD from the Fitness Rating so we can have our up-to-date ranking and scores instead of the last time you did it.

Click HPC Fitness Score to download it, then make sure you do them all and fill up your spreadsheet!

*** Please note the tabs at the bottom of the spreadsheet – Intro / Male / Female – and fill in appropriately ***

And of course, I can’t end this post without commending everyone for the great Halloween Party .

Good times!

MONDAY WOD:

Murph

1 Mile Run
100 Pull ups
200 Push ups
300 Squats
1 Mile Run

Partition the pull ups, push ups ans squats as needed. Start and finish with a mile run.

Newbies can do the SMURPH version (half)

Happy Monday!

Fancypants

We constantly here that breakfast is the hardest meal for people on paleo. I for one find it the easiet meal to not cheat and I can constantly vary what I am eating. So myself and a few other paleo gurus (Brown Owl, Tbear, The Duronios…..) have compiled a short list for some simple breakfasts:

20 Different Breakfast that are clean (yes some of them will sound a little like a dinner meal but they are great in the morning and keep you full for most of the day)

1. Grilled Salmon and berries
2. Omelets and raw milk cheese
3. Veggie Frittata (you can add bacon, salmon or other meats also)
4. Paleo Pancakes
5. Paleo Scones
6. Bison Burgers with Zucchini
7. Smoothies
8. Paleo Nut Porridge
9. Steak and Eggs
10. Spinach and Butternut hash
11. Apple and Almond Butter
12. Paleo Banana Bread
13. Grilled Salmon and Asparagus
14. Sweet Potato Hash and Sausages
15. Ground Beef/Bison with eggs and Veggies
16. Cucumber and Pork Tenderloin
17. Bison Roast with Cauliflower surprise
18. Egg Cups
19. Stir-fry veggies (zucchini, peppers, kale, spinach) with pork
20. Primal Granola
21. Good old leftovers! (Lamb shanks are a fav!)

Check out Brown Owls Blog for some great recipes

Now remember to HYDRATE for tonight people! And remember NO CLASSES SUNDAY

Saturdays Team WOD:

In this order complete the following with only one person working at a time.
Run 1 Mile
75 Shoulder Press (45/35lbs)
100 Double Unders
200 Calorie Row
100 Double Unders
75 Toes to Bar
Together run 400 meters with a 20lb Ball (one ball per team)

Happy Halloween,
Dashie

There are about 10 pumpkins at the school that we need carved for Saturday! There are tools there so please come by and carve one!!!

Now for all those Paleo Enthusiasts here is a great article for you. I am sure there are many out there on Paleo that eat far too many nuts and here is why we shouldn’t

Go NUTS on NUTS

Now the next Paleo Challenge!
We are in the process of developing the next Paleo challenge. It is time to get serious before the festive christmas season arrives! I would love you to post in the comments if you are interested and/or if you have any ideas/things you want to see in the next challenge.

And now for Friday Funday!!!

TECH: Clean and Jerk

WOD: Clean and Jerks
10 Clean and Jerks (135/85)
550 Run
8 Clean and Jerks (155/105)
550 Run
6 Clean and Jerks (175/125)
550 Run

This is what we have to look forward to!

Get your tickets now! And there will also be pumpkins at the school that will need to be carved, please feel free to carve one! Also note there will be NO CLASSES on SUNDAY

Thursday:

Tech: Sumo Deadlift (aim for some heavy sets of 5)

WOD: TWENTY ONES
21,21,21
Sumo Deadlift (205/135)
Bulgarian Ring Rows
Hand Release Push Ups

Enjoy

V-SNAPS! Keep the Core tight and reach!!!!

Dont forget to get your keycards! Sorry that The Dash was not around yesterday she got pulled into a meeting.

And now for the Wednesday WOD:

WU:

False Grip Practice

Hang for 10sec –  rest for 20s x8

Tech – Handstand Walking

or “Wall Teaters” – progression to handstand walking

In teams of 2 (one person working at a time)- Count Rounds in 20min of:

10m Handstand Walk

15 Chest to Bar Pullups

20 Broad Jumps (use body height)

25 V-Snaps

Happy Jumping! Check out Stermadinks awesome Box Jump!!!!!

Great Hip extension to start now what…….

He is on the box but………..Does he make it?????

UHHHH-OHHHHHHHHH

YIKES

DONT pull a STERMADINK!!!!!!!

BOOYAH!

Thats right the Key Cards are finally ready to go! Dash will be around for the classes starting tomorrow and for the rest of the week, please be sure to see her before your class to get your key card and from now on SIGN IN to your classes! You can sign in 1/2 hour before and 10 mins after the class starts so please be sure to do this. There will be more information when you get your key card. Please do not take a key card from another coach or by yourself there is a method to Dashies madness.

Warm-up and Skill Work

Let’s warm-up and work your explosive power via the box jump.

10 Box Jumps at 20inch. Add a riser and continue to complete 4 to 6 jumps trying to explode out of the jumping stance and landing on the box as high in a receiving position as possible.

Work multiple reps at 32, 36, and 42 inches and right under that max BJ.  Get Jumping!!

Workout “in LAD we ThruST”
Thruster Ladder (Med light weight of 55 and 75lbs)

With a partner complete:                             By yourself

6 Thrusters in the 1st minute                       3
8 Thruster in the 2nd minute                       4
10 Thrusters in the 3rd minute                    5
12 Thrusters in the 4th minute                    6
14 Thruster in the 5th minute                      7
16 Thrusters in the 6th minute                    8
18 in the 7th                                                9
20 in the 8th                                                10
22 in the 9th                                                11

and so on until your unable to get all reps done within the minute.

Post the number of total thrusters completed if you were with a partner / 2. Post your number if you were by yourself.

T