Workout of the Day

Friday 2/19/10

*Day 50 of 100 Days of Pushups
Officially 1/2 way through! How is the progress???

Back Squat 2-2-2-2-2
work up to a new 2 RM

GHD Situps 10-8-6-4-2
switch off with a partner

The Vitamin D Council & Vitamin D Test Kits

“The Perfect-Fit Button”For all you folks out there losing weight too fast due to a solid Paleo diet and CrossFit.

Congrats to Deb for being the 30 day check-in winner, 100% on her food log!!!….less than 60 days left!

-Main thoughts after reviewing logs: EAT PROTEIN with every meal and LESS  alcohol consumption…just because you can drink it, doesn’t mean you have to every day 😉

Deb’s First Pull-ups! from Grapevine CrossFit on Vimeo.

Workout of the Day

Thursday 2/18/10

*Day 49 of 100 Days of Pushups

Ring Dips 5×5/Bar Muscle-Ups
-If you CAN’T do a Bar MU, work on ring dips

Rest 5:00,

“Legless Helen, served up Eva style”

5 Rounds for time of:

21 KB Swings
12 Pullups

*Post time and KB weight to comments

“Cholesterol & Heart Disease: A Phony Issue”

Diego rockin floor wipers
Diego rockin floor wipers
Bret being Bret
Bret being Bret

Workout of the Day

Monday 2/15/10

*Day 46 of 100 Days of Pushups

Snatch Drills: 1 Power Snatch + 2 Overhead Squats x 10, w/ bar
hold for a 5 count at bottom of squat

Rest 5:00

3 Rounds for time of:

15 Deadlift, 225M, 155W
15 Box Jumps
15 Pullups

*Post load and time to comments

FDA Cracking down on Serving Sizes

Great showing for the Valentines Day WOD!!! Everyone did a gret job. Congrats to Diego & Jess for the win!
Great showing for the Valentines Day WOD!!! Everyone did a great job. Congrats to Diego & Jess for the win! (I'm glad Ben likes to smile...)
Workout of the Day

Friday 02/12/10

chilly willy

“I’m only Chilly Willy, I’m frozen through and through! My toes and tail and nose are cold! Ah hee AH CHOO!”

Front Squats 5×5
80% of 5RM, 1:00 rest between sets

In lieu of our active rest week, Not for time:

5 rounds of:
5 KB Swings, 70M, 55W
7 Floor Wipers, 115M, 75W
9 Floor Press, 115M, 75W

“Brussel Sprouts w/ Beef & Apple” – from My Paleo Kitchen

Welcome John!
Welcome John!
Everyone Welcome John and Thomas!
Everyone Welcome John and Thomas!
Workout of the Day

Thursday 2/11/10

*Day 42 of 100 Days of Pushups

Clean & Jerk Drills w/ bar
3 burpees for each “missed” jerk

KB Complex: (10x each arm)

One arm KB Swing
KB Clean & Jerk
KB Snatch
KB Windmill
One arm KB Swing

Switch arms after each complex.

A good explanation on why we get fat…

Workout of the Day

Wednesday 2/10/10

NOTE: Last call on jump ropes. Order goes out TODAY!

*Day 41 of 100 Days of Pushups

Pull back week, day 3.

Back Squat 5-5-5-5-5
70% of 1RM

4 Rounds, not for time of:

400m Run
15 OHS, 45M, 35W
At or below an RPE (Rate of Perceived Exertion) of 12.

“The Colbert Report: The Caveman Diet, John Durant – the interview starts 15:00 into the show (after the 2nd break). Good stuff.
www.hunter-gatherer.com