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Turkish Get-ups

Play with this today before going for 1RMs next week

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compare to 7.14.10

Complete the following in teams of 2-3:

3 Rounds NFT:
Run 270 meters (Row 250 if poor weather)
5-10 Knees-to-Elbows or Hanging Leg Raises
5 Handstand Kick Ups* to partner, free standing, or wall
*Sub Wall walk ups if you have significant overhead mobility issues

David Byrd-One of the big winners last night!

And the Winners are.....
Congratulations to the winners of the 2011 Paleo Challenge!  Due to the great strides and successes of so many of the participants the decisions were incredibly difficult.  Congratulations to everyone who participated and completed the challenge!  And the winners are...

1. Yoshi S./Erica N.
2. Paul R. /Collette K.
3. David Byrd/Charlotte K.

Thank you to all our sponsors who contributed awesome prizes to this event: Bierkraft, Lululemon Athletica, and Grazin' Angus!

A Huge Thank You!
Thanks to everyone who came out to the Potluck/Party last night!  We hope you had as much fun, food and tasty beverage as we did!  We look forward to seeing your continued progress with the Paleo lifestyle and to many more great years here at Degraw St!

For those of you who brought food and are willing to share your secrets please post your recipe under the "Paleo Potluck & Party at CFSBK" link.  We'd love to compile a list of the amazing recipes we sampled last night for future generations of CFSBKers. 

Congratulations to one of our newest coaches Jess Fox on her completion of her CrossFit Level 1 certification!

Reader Comments (6)

Yo, all the recipes, save one, are actually here on the challenge page:


not on the potluck page...
March 6, 2011 | Unregistered CommenterRob Is
Congrats Jess on the Level 1 cert!
March 6, 2011 | Unregistered CommenterDeb
Congrats to Jess! Jess I left the flags with Ryan, he said he'd make sure you get them.

Easy 1st day back.

Didnt push too hard--but everything still gassed me pretty quick.

Ran at about 85%Did 10 knees to elbowsand 5 handstand kick ups

Did 3 rounds of everything except kickups.

Turkish get ups25lb db16 kg kb20 kg kb45 lb barbell55 lb barbell

Great to be back!
March 6, 2011 | Unregistered CommenterShawnS
Welcome back, Shawn!!!

Warm-Up3 Minute Row at 2:00 Split3 Minutes Jumping Rope5 Minutes Droms and Cartwheels

DB Press(25x5, 35x5, 40x3)45x5x5

Back To Back Tabata:

Squat Clean & Thruster, 95lbs24 RepsGHD Sit-Up53 Reps

Had to call it at 5? rounds on the GHDs because my abs started to cramp up. I don't think I had enough water today. Had to lay on my stomach for a little bit after this. The SCT were not as bad as I thought they'd be. theres really not that much time to move a barbell through that range of motion.

Hip and Trunk flexors are rocked.good WOD

March 6, 2011 | Unregistered CommenterDavid Osorio
Congrats Jess, that's awesome!Also congrats to all the Paleo winners (but we're all winners in the end, aren't we)!
March 6, 2011 | Unregistered CommenterDavid Mak
Congrats Jess!

Welcome back Shawn. I've been wondering about you and your name came up when Fox and I were talking about CF families.

GHD sit up tabata, never thought of that.

Deficit dead lift 285x3x3

WOD3 rnds:5 clean and jerk 135 (RX was 155)20 double under

Rest 5 min

100 push ups

Total time: 16:02

March 6, 2011 | Unregistered CommenterCarlos

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