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| MARY AND ZAYRA AFTER CRUSHING THE RUN IN THE RAIN! MARYS 2ND CLASS TODAY AND KICKIN ASS. |
* IF YOU HAVE BEEN WISHING YOU JOINED THE LURONG CHALLENGE ON MONDAY YOU NOW HAVE UNTIL WEDNESDAY AT 5PM TO REGISTER! JOIN THE OTHER 47 ATHLETES AT KOB!!
**MAKE SURE YOU LOG YOUR CHEATS IN AT LEAST EVERY OTHER DAY...YOU WILL LOSE POINTS IF YOU DON'T!
***BENCHMARK WOD SCORES WILL BE ENTERED WHEN YOU COMPLETE ALL 3
****USE YOUR JOURNAL!
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| HERE IS A EASY PIC CHART TO FOLLOW THE PALEO DIET! |
***** HERE IS A MESSAGE FROM KEVIN BRADY ON OUR FB GROUP PAGE, A LOYAL 6AMER, THE STRONGEST GUY IN OUR GYM, AND A MAN THAT HAS LOST 50+ POUNDS SINCE MAY.
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| KEV REPRESENTING KOB AT THE PUMP GAMES THIS WEEKEND. HE FINISHED IN 40TH PLACE OUT OF 108 COMPETITORS! LOOK OUT FOR THIS GUY! |
Hello Everyone, The one thing this page has shown me is how few people outside of the 6 A.M. group at the gym I actually know. But I thought I would share my Paleo experience with you all. I've been doing Paleo since May and I have lost about 50lbs. The first couple of weeks will be the toughest as your body detoxes all of the sugar and processed food out of your system. Once that is over you won't believe how you ate the way you did before your started. I would also suggest getting some almond butter to ease that sweet tooth (which I am sure none of you have) make sure its natural and doesn't contain any conola oil, added sugars or peanuts. Dip in some apples, celery or just a finger and enjoy. Good luck and don't worry it gets much easier as you learn what you can eat and get the bad stuff out of your system. I look forward to seeing everyone succeed and rock their thanksgiving six packs.
WARM-UP
200M RUN
THEN
GO OVER SNATCH COMPLEX AND WORKOUT
THEN:
3 ROUNDS
3 HANDSTAND TO WALL
3 SNATCH COMPLEX (POWER SNATCH/OHS/SNATCH BALANCE)
DYNAMIC STRETCHES
ENDURANCE
TEAM ROW IS BACK!!!!
4 ROUNDS - EACH PERSON ROWS 250M THEN SWITCH FOR 4 ROUNDS. REST IS WHILE PARTNER WORKS.
*SCORE = TOTAL TIME
STRENGTH
12 MIN TO FIND 1RM POWER SNATCH
WOD - (2ND WOD FOR THE LURON CHALLENGE)
"RANDY"
75 POWER SNATCHES (75/55)
* SCALED WEIGHTS ARE (45/30) FOR THE LURONG CHALLENGE CONTESTANTS.
THEN
GO OVER SNATCH COMPLEX AND WORKOUT
THEN:
3 ROUNDS
3 HANDSTAND TO WALL
3 SNATCH COMPLEX (POWER SNATCH/OHS/SNATCH BALANCE)
DYNAMIC STRETCHES
ENDURANCE
TEAM ROW IS BACK!!!!
4 ROUNDS - EACH PERSON ROWS 250M THEN SWITCH FOR 4 ROUNDS. REST IS WHILE PARTNER WORKS.
*SCORE = TOTAL TIME
STRENGTH
12 MIN TO FIND 1RM POWER SNATCH
WOD - (2ND WOD FOR THE LURON CHALLENGE)
"RANDY"
75 POWER SNATCHES (75/55)
* SCALED WEIGHTS ARE (45/30) FOR THE LURONG CHALLENGE CONTESTANTS.
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| RESULTS FROM 9/18/12 |
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