Paleo Challenge Starts Tomorrow

Jan 7th, 2011

Category: CrossFit

Paleo Challenge Starts Tomorrow

We are adding a 730pm class on Monday and Wednesday nights starting next week.
Trainer Chuckles will be coaching.

I whip my hair back and forth.

Chris and I decided to make a couple changes to the Paleo Challenge Benchmarks. Since push-ups are hard to judge we are going to do max burpees in one minute in place of max push-ups.  Also, instead of doing a max attempt of thrusters in 2 minutes, we are going to test for strength excluding the conditioning component, and record a max deadlift instead. We prefer that you do the burpee and row test first, that way you are warm for your deadlift. Make sure you complete several warm-up sets at a lower weight before going for your max deadlift attempt. Give yourself enough rest between tests!

There have been a lot of questions about oatmeal and greek yogurt. Since these food items are on the more favorable side, but still are not considered paleo, you may subtract -3/serving instead of -5. Also, there have been a lot of questions about post-workout cheats in the 30 minute recovery window. If you have a cheat within 30 minutes after you finish your workout, you may subtract -3 instead of -5. And (since I know I will get this question) if you eat greek yogurt or oatmeal in 30 minutes post workout it is only -1 point.

Please remember that you need to find a journal to log your food, and to contribute $20 to the prize money. Please bring cash with you, will not be accepting credit cards.

Strength
Back Squat
3-3-3-3-3

WOD
Row 500m
then
3rds of
15 KB Swings (1.5/1)
10 Clapping Push-ups
15 Box Jumps (24/20)
then
Row 500m

Scale clapping push-ups to plyo push-ups or regular push-ups if necessary.

ADV KB Swings (2/1.5)

DISCUSSION 0 Comments

  1. Joe 01/07/2011 at 10:15 pm

    Boston.com has an article up about Vibram FiveFingers that is going to be in the Globe Magazine on Sunday. It’s worth a read:

    http://www.boston.com/lifestyle/health/articles/2011/01/09/youre_crazy/?p1=News_links

  2. Jaime 01/07/2011 at 8:40 pm

    love the pic Michelle!!!!

  3. Susan Cadorette Ferro via Facebook 01/07/2011 at 1:38 pm

    What time is that?

  4. Amy Ferro via Facebook 01/07/2011 at 11:25 am

    Mom…we post the workout for the next day the night before. That is why it looks like we are a day ahead. You have until Sunday. Measurements are being taken tomorrow. Are you coming?

  5. Susan Cadorette Ferro via Facebook 01/07/2011 at 1:24 am

    Your always a day ahead…I have one more day to be less than paleo;)

  6. Michelle Ahmadian via Facebook 01/07/2011 at 1:09 am

    HaHa. Yes . . . yes, I do.