Fast & Furious 7

Apr 6th, 2015

Category: CrossFit

Fast & Furious 7



Spring Paleo Challenge: April 26 – June 6th
You asked for it! The next Paleo Challenge will kick off on April 26th! What’s Paleo, you ask? In short, paleo encourages us to eat like cavement: eat real food. During the 6 week challenge, your goal is to consume only meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. You’ll record your daily food intake and we’ll track some baseline measurements (weight, hips, waist), along with some benchmarks in the gym. At the end of the challenge, the goal is to be leaner, stronger and faster!

If you’ve been curious about trying the Paleo lifestyle, or maybe just looking for a new approach to your nutrition, this is an excellent opportunity to do so with the support of your fellow CrossFitters. Done a Paleo Challenge or two before? That doesn’t mean you should skip out on this one! Focusing on your diet for 6 weeks and tracking your food and performance can give you a better insight to how you are truly handling your nutrition. Maybe you’ve been cheating more than you thought!

If you’re interested in participating, please join us for our Paleo Challenge Lecture on Wednesday, April 15th at 7pm. We’ll go over the ins and outs of Paleo: what to eat, what to avoid, and why we eat the way we do. We’ll also cover the rules of the challenge and what will be required over the six weeks. Mark your calendars and get excited!

Odd- Snatch
Even- 40 Double Unders

Mins 1-9- 2 Squat Snatches 75-85%
Mins- 11-19- 1 Squat Snatch- 85-95%

L2- 20 Double Unders
Level 1- Single Unders, 1 Power Snatch 2 Overhead Squats

3 Rounds
15 Wallballs
15 Kettlebell Swings (2,1.5)
15 Burpees

Level 2 (1.5,1)
Level 1 (1,0.75)

Tonight’s Moskillity Class – 7:00-7:45pm in Southie Green with Coach Jones
Movement: Bar Hanging Gymnastics ( Toes to Bar – Ball Ups – etc )
Mobility Area: Shoulders – Core

DISCUSSION 13 Comments

  1. Ryan Gould 04/07/2015 at 2:23 am

    Squat Snatch: 105#…felt pretty good on these
    WOD: 9:23 L2 (1.5 pd, 20# wb)

  2. Andrea Cooke 04/07/2015 at 2:04 am

    no snatch today
    6:26 with 20lb

  3. Joel 04/07/2015 at 1:43 am

    Snatch: worked up to 90 (PR) – had been stuck at 85 for too long. gunning for triple digits.
    WOD: 7:43 (14#ball,1 pood bell)

  4. biscoe 04/07/2015 at 1:13 am

    snatch: up to 220# (5# pr)
    wod: 8:34 @ games

  5. jason barrow 04/07/2015 at 1:08 am

    That EMOM was THE BEST!!!

    Snatch: up to 175#
    WOD: 11:09 Rx

  6. Trevor Crean 04/07/2015 at 12:32 am

    EMOM: 125# (5lb pr)
    WOD: 8:36 Rx.
    Finally made the jump to the big bell. Thing is HEAVY!

  7. melstec 04/06/2015 at 4:26 pm

    Squat snatch: 95#
    Wod: 7:56 with the 16# ginger ball

  8. Petra 04/06/2015 at 1:59 pm

    EMOM: done…
    WOD: 7:56 rx

  9. Alec 04/06/2015 at 1:39 pm

    Up to 185 on squat cleans, failed 2 rounds at 190

    8:01 with 30# ball. Those 10 extra pounds make a world of difference!

  10. Frawls 04/06/2015 at 1:17 pm

    EMOM: 155/175 Squat Cleans
    WOD: 8:13 Rx

  11. Crowley 04/06/2015 at 1:08 pm

    emom: 135-155 on 1-10, 165-185 on 11-20
    wod: 6:32 rx

  12. Brian M. Maser 04/06/2015 at 12:58 pm

    EMOM: 145-155 on 1-10; 160-175 on 11-20; Dubs Rx
    WOD: 7:50 w/ 30# ball

  13. Rob Hassell 04/06/2015 at 12:34 pm

    155-165 on 1-10
    175-195 on 11-20; missed 205 on last one which would have been a PR
    7:34 (30# ball)