Sunday 2nd January

Day 1 'Paleo' Challenge

10 am

Nutritional Seminar

Weigh in

Bodyfat caculations

WOD

Helen in a boat

3 rounds

500m row

21 KB swings @ 1.5/1pood

12 pullups

Paleo Almond Cake

ingredients

400g almond flour

5 large eggs

50-100g dessicated coconut (optional)

3-4 Bananas

dried fruit

4 Tbsp Honey

1, Mash bananas

2, add almond flour, honey, dried fruitand dessicated coconut.

Separate egg whites and yolks, add yolks to mixture whisk whites till they firm stiff peaks then fold them into the mixture.

3, Bake in the oven for 30 min at 180C.

Enjoy your paleo treats!

29/12/10

WOD

'Bear Complex'

Rounds, 7 sets of the following sequence:

Power Clean
Front Squat
Push PressBack Squat
Push Press

Rest between rounds as needed.
Notes: The Power clean must be seperate from the front squat. No resting on the ground during rounds, not even to re-grip.

A demo of the bear complex can be found here: BEAR COMPLEX DEMO (courtesy of CrossFit.com)

post loads to comments

28/12/10

Skill

Work on Snatch technique or work upto a single heavy repetition

WOD

150 Kettlebell Swings @ 1.5/1 Pood

perform 5 burpees on the min every min

27/12/10

WOD

5k Run

post times to comments

25/12/10

WOD

400m Walking Lunges

use http://www.mapmyrun.com/ to get yourself a 400m track and post your times to comments.

24/12/10

Strength

3-3-3-1-1-1 Pullups


WOD

5 GTOH @ 60kg/42.5kg
1 Round of 'Cindy' (5 pullups, 10 press ups, 15 squats)
4 GTOH @ 60kg/42.5kg
2 Rounds of 'Cindy'
3 GTOH @ 60kg/42.5kg
3 Rounds of 'Cindy'
2 GTOH @ 60kg/42.5kg
4 Rounds of 'Cindy'
1 GTOH @ 60kg/42.5kg
5 Rounds of 'Cindy'


Via: Term Life Insurance

23/12/10

Rest Day

Mobility, Skill, catch up on a WOD or spend your time wrapping presents.