From the CrossFit BrandX forums:

Today, everyone is a Big Dawg. If you are unfamiliar with the lift be smart, start light and stay light to work on your technique.

http://media.crossfit.com/cf-video/cfj-nov-05/power-clean.wmv

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I would add that if you don't have a subscription to the CrossFit Journal (and really you should, it's well worth it at $25/year for access to the entire archives), you can also check out a bunch of different Olympic lifting videos on crossfit.com for free right here:

http://www.crossfit.com/cf-info/excercise.html#Oly

Also, a word on terminology: when a WOD calls for a "power clean," that means you're pulling from the floor and catching the bar anywhere above parallel in the squat.

And remember, today's when you'll want to wear weightlifting shoes if you've got 'em (or at least Converse Chuck Taylors, NOT squishy, thick-bottomed sneakers). Wondering why? Read this:

http://www.exrx.net/WeightTraining/WeightliftingShoes.html

I'm doing these in a little bit, but I think this is the gold standard to beat for the moment:

http://www.youtube.com/watch?v=0qd592B-Rf4

Anyone who wants a better understanding on the different types of fats and why its important to get grass fed/wild/pastured meats/eggs/fish as well as the importance of fish oil should read this.
It breaks out the basic details of what you should know about them all.

http://thepaleodiet.com/articles/Dietary%20Fat%20Quality%20%20CHD%20August%202009.pdf

Oops, posted to yesterday's by mistake...
Sleep: 8
Pull-ups: 211+30 = 241
WOD: 5
Power cleans: 55-65-75-85F-85F-80-80
Paleo: 8
Breakfast: 2-egg omelet with spinach, banana
Lunch: Shrimp salad with lettuce, carrots, celery, olive oil
Dinner: Ground beef patty with onions, mushrooms, avocado
Dessert: Frozen grapes

I've been traveling a lot for vacation and now work. I forgot to post a few WODs as I did them, so here's what I've been up to:

@ CF305 in Miami

1/2

Great olympic lifting class. Snatch progressions and OHS.

team chipper (4 ppl/team - 4 teams total). complete total work with only 1 person working at a time.

50 DB thrusters 30#
75 K2E
100 pull-ups
150 sit-ups unanchored
1600m run
200 squats
250 double unders
3000m row

~ 33 minutes - 2nd place

1/4

Fran as Rx'd
6:46 (PR)

1/5

DeadLift
5-5-5-5-5
Use the same weight for each set, perfect form, no failures.

75% of 1RM recommended, so I 225# sets across. Should've gone a little heavier.

Finisher 2 250m sprints (50.6, 50.5).

1/8

100 push-ups
100 sit-ups unachored
100 sqauts

15:35 - painfully slow. Looking forward to getting back to the box.

Continuing the spice discussion from yesterday, another wonderful place to get spices (whole, exotic, and otherwise) as well as a variety of non-wheat flours is in Hell's Kitchen. It's called Ninth Avenue International Foods and it is on 9th and 40th. It's also next door to a very good fish market.

Brett and I have been doing non-strict Paleo + Dairy for a while now and have started the strict Paleo challenge four days ago. For those that need a savory or sweet bread fix every now and then the below is pretty good. We altered a recipe from Mark's Daily Apple that he posted about a year ago.
For every cup of almond flour you add one egg. After that you add what like. For savory I add half an onion, garlic, fresh herbs such as dill or whatever you have on hand and some olive oil. For sweet I add cooked apples, frozen raspberries, vanilla, cinnamon, plus some macadamia oil. Oil cookie sheets, spread batter evenly, cook at 350 for about 20 min, but time really varies on how you like it (crispy vs a little soft)

Last work out in box until April.

21-18-15-12-9-6-3
Ring Dips
GHD Sit Ups
Hip Extensions

10:40

PC 1/7/10:
- Paleo chili, orange, almonds
- 1/2 of salad with grilled chicken, avocado, walnuts, dried cranberries, olive oil, sunflower oil, apple cider vinegar, grilled skirt steak marinated in fajita spices with onions, zucchini, peppers, mushrooms, tomatoes
- Apple, almonds
- Broiled chicken breast, other 1/2 of salad above
- Ground bison, low sodium tomato sauce, steamed spinach and brocolli
- Pear, 1/2 cup coconut milk with cocoa, cinnamon, vanilla

During the beginner class, does Open Gym mean that we can do the WOD during that time, provided its something that is safe to do alone/with no coaching, and wouldn't interfere with the class? Or is that time only for people that want to work on skills/goats?

Power snatch: worked up to 175lbs, not a PR

Power Clean [and Jerk]: worked up to 225lbs, not a PR.

On Saturday, during the 10:00 AM Beginners' class, individuals or small groups of members may do the WOD, assuming it does not require significant monitoring by the head instructor who will be focused on the Beginners.

It is important that members not disturb classes in progress and that the priority for equipment is given to the classes. Finally, check with the head instructor, who has final say.

Paleo Ice Cream!

http://www.thekitchn.com/thekitchn/tips-techniques/stepbystep-instructions-for-oneingredient-ice-cream-097170

I'm going to try this tonight! With almond butter instead of peanut butter of course.

Wow, that ice cream recipe looks awesome. Still working on party details, but I'm thinking of having a sundae bar with that ice cream and whatever toppings people want to put on. My yogurt fave used to be mango and coconut shavings, which I think would work well with this treat, too!

Worked up to 125#, almost got 130

For anyone competing: Games prep WODs will be tomorrow at 10am and 2pm. You are welcome to come to one or both, they will be different.

Power clean
135,155,165,175,185,195pr,205f

Power Clean

135, 145, 155, 165F, 160, 165, 175PR

135 145 155 165 175pr 180pr 135

WOD: 77-77-77-77-77-82-82
Pull-ups: 250+10 = 260
Paleo: I didn't plan well enough and am having the same thing for dinner as i had for lunch as i had for dinner last night. so, not really variety, but it is really good. full details on tumblr.

Correction: games prep wods will be at 12 and 3.

52, 62, 67f, 67, 69f, 69, 70f. Really wanted to get that 70, so kept going and got it a few tries later. PR! My last time doing this, my highest was 53.

For the warm-up, half filthy 50:
25 box jumps on little box plus 2 45# plates
25 jumping pull ups
25 kb swings, 35#
25 walking lunges
25 knees to elbows
6:40

Then the second half for cash out:
25 45# push presses
25 back extensions
10 14# then 15 10# wall balls
25 burpees
50 single unders
11:15

205, 225, 245f, 245PR, 255f, 255f, 255f

Just need to get elbows around faster... weight was easily high enough.

Are you a coach hari?

155-165-175-185-195-205-205F

52-62-67-67-70-72-72(PR)

Never broken into the 70's before. Yay!

225-225-235f-235f-235 PR