3 Rounds For Time of:
30 Wall Ball Shots, 20lb/14lb, 10' Target
30 Box Jumps, 24"/20"
30 Chest to Bar Pull-Ups
There is a 20 minute cap on this workout. Scale so that you can complete it in time.
Post time and Rx to comments.
McKensey S Squats
Good luck to Yitzy S on the World's Toughest Mudder Race this weekend. Yitzy will have 24 hours to complete as many laps of the race as possibe... intense!
Tough Titsday Powerlifting Meet Today!
Good Luck to all the women competing in today's Tough Titdsday Powerlifting meet! These 21 women from SBK will show off how strong they are. Come cheer these ladies on as they attempt personal bests for the Squat, Bench Press and Deadlift.
List of Competitors:
Bethany B, Colette K, Kate D, Sarah LR, Paloma S, Allison K, Charlotte K, Melissa L, Noor A, Jackie Z, Melon W, Billy K, Nikki S, Robin R, Ellie R, Marian L, Worm W, Liese M, Katie M, Jess F, Nicole A
Lifting starts at 2:30pm and will last approximately 3 hours; feel free to stop by anytime.
See you by the platforms!
Registration for the 2012 Paleo Challenge is now open!
Are you ready to take the leap and sign up for the Paleo Challenge? You've got between now and January 5th to get us your Plan, Photo and $20 buy in. Below each is explained in more detail
We've created a template for you to fill out so that you can create YOUR plan of attack for the challenge. The write-up template can be found as a google Doc here or as an html webpage here. Please take your time filling this out and send it to cfsbkpaleochallenge (AT) gmail.com. Coaches David, Margie and Chris will be reviewing your plan.
Submit your “before” photos. One from the front and one from the side. You should be wearing a bathing suit or under garments in these. All photo submissions are private will not be published or seen by anyone outside judges without your expressed consent. Again, email them to cfsbkpaleochallenge (AT) gmail.com.
The cost for signing up is $20 per person. This money will help us create awards (monetary and otherwise) for all the winners. We've provided envelopes for you in the community area for you to put your money in. Please put your name on the outside of the envelope and give it directly to any of the coaches.
We've also included a sign up board in the gym by the community area. Please fill out your name (neatly!) and check off each part of the registration process you've completed.
For more information on the Paleo Challenge, click here
The Paleo Diet Wikipedia
Leaning Out Talk To Me Johnnie
Ask Robb Wolf Anything Youtube