Attention Paleo Challengers…

May 13th, 2015

Category: CrossFit

Attention Paleo Challengers…



Paleo Tips & Tricks
Feeling hungry and lacking energy? Increase the amount of good fats in your diet (homemade salad dressings, coconut oil, avocado, nuts, etc).  You can also add in sweet potatoes for some extra paleo friendly carbs to help fuel your workouts.
Increase performance and promote recovery by ingesting carbohydrates and protein within 30 minutes post WOD + a well balance meal within 2 hours after that
Gain those points by mobilizing every night through your favorite TV show
In your free time, work on the movements you’ll see again in the benchmark workouts. (Running, Pull Ups, KBS, Rowing, Deadlifts, Clean & Jerks, etc)


One of our very own rock star members, Corey Johnson, will be participating in Haymakers for Hope this Thursday, May 14, 2015. Haymakers for Hope’s mission is to fight to find a cure for cancer. Haymakers gives everyday men and women the opportunity to fight back against this terrible disease by training for, and competing in charity boxing events to raise money and awareness. To prepare for each event, Haymakers combines the efforts of first time amateur boxing participants, local boxing gyms and volunteers. They hope to help give life saving researchers the resources needed to fully focus their efforts on finding a cure.
Check our Corey’s bio HERE and help him knockout cancer!

Back Squat

-Between sets complete 10 bandy side steps in each direction

4 Rounds
15 Deadlifts (205,135)
15 Ring Dips

Level 2 (185,115)
Level 1 (135,95)

Ca$hout – Summer Buns
3 Rounds
10 Cobras
10 Jane Fondas each leg

DISCUSSION 11 Comments

  1. Brendan Cottam 05/14/2015 at 1:34 pm

    8:48 RX

  2. Trevor Crean 05/14/2015 at 1:22 am

    8:02 Rx

  3. Joel 05/14/2015 at 1:08 am

    Back Squat: 185#x3
    WOD: 8:17 (RX DLS, 10 dips a round)

  4. Jule 05/13/2015 at 2:43 pm

    BS: 195#x3 This will never be something I’m good at, and I’m OK with that.
    WOD: 14:33 L2

  5. Brian M. Maser 05/13/2015 at 2:32 pm

    Strength: Hatch Squat Program
    WOD: 9:20 (10 ring dips per round)

  6. Nick Alonso 05/13/2015 at 1:49 pm

    Strength 235×3 and 255×2
    WOD: 10:19 RX

  7. Petra 05/13/2015 at 1:21 pm

    Strength: 125# felt heavy. Yikes! I squatted on Saturday and Monday, maybe that’s why.
    WOD: 7:18 rx

  8. Frawls 05/13/2015 at 12:46 pm

    BS: 225×5 (Hatch)
    WOD: 6:10 Rx
    PR’d my Jane Fondas

  9. melstec 05/13/2015 at 12:41 pm

    Strength: 185×3 and then tried I singles and hit 210# pr woo!
    WOD: 9:09 – 135# and red band for dips

  10. Crowley 05/13/2015 at 12:27 pm

    no back squats today, messed around with handstands on the paralettes instead
    wod: 5:25 rx

  11. Rob Hassell 05/13/2015 at 11:56 am

    340×3 (PR)
    7:31 rx