A: Deadlift: 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85%, 5 @ 80%
B: For time:
Run 800 meters
135#/95# Snatch, 10 reps
30-day PALEO CHALLENGE — Day 21
Easy recipe: Raw sauerkraut / Almond-crusted cod
Non-GMO shopping guide
Cocktailing for the non-sugar-addled
The art of re-creation
Fat + vinegar + cooked, but then cooled potato = Lower glycemic response to starch.
Is there anything bacon CAN’T fix?!
Here’s what’s on tap for our regular WOD classes on Saturday:
Seven rounds for time of:
205#/135# Clean, 3 reps
4 Ring handstand push-ups
* * * * *
Here’s this Saturday’s High Noon Hero WOD info (be sure to sign up via the Zen Calender Planner for one of the 3 heats if you plan to participate:
Five rounds for time of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps
Barbell: 155#/105# (Post-Elements: 105#/75#)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in Operation Enduring Freedom, Afghanistan, when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
This one is a favorite and chances are longer-term gym members have done it a couple of times, but we decided to hit it this weekend and we want some PRs! “DT” was remembered as a real tough guy. One anecdote to this fact was that he was previously awarded a purple heart for a shrapnel wound, which he never felt he deserved because he did not lose the limb.
Sign up via the Zen Calender Planner for one of the heats and come sweat, suffer, honor, remember, and repeat.