2/24/12 Paleo Potluck Monday night 7pm!

-Written by KC

Coming together is a beginning. Keeping together is progress.
Working together is success.- Henry Ford

Working on the Jerk. Top Left: mapping out footwork. Top Right: Starting Stance in the 'Foundation of the base". Bottom Left: Incorrect leg and foot position. Bottom Right: Correct foot and leg position.

Just a reminder you are invited to attend tomorrow's Paleo Potluck Party, Monday, Feb. 25, at 7pm, at the gym. 

Please bring a paleo dish to share and if you are looking for ideas simply visit our website and check out the AllStar Eats page, or our Links We Like: Nutrition page and/or use google!!! There's a ton of excellent recipes out there.

The On-Ramp graduates will be performing their 'Baseline' wod before the food gets started, do come cheer them on!

The No Bullsh!t Paleo Challenge ENDS tomorrow! We will also be performing the No Bullsh!t Paleo Challenge 'Baseline' tomorrow in the gym during regular classes so try to make it in if you were doing that challenge as well. We have had some pretty amazing results with this challenge, I will get the scoop from everyone at the party and let you know how people did and what the results were. I've heard super comments of weight loss, increased energy, and heart burn just disappear from someone, to name a few! Ending a challenge like this is just the beginning of eating in a whole new way. Be carful if you decide to introduce any non-paleo foods, this in not the time to sabatoge yourself. Be wise with your food choices. Make clear informed, and educated decisions about what foods your put into your body. Just because this 'challenge' is over, doesn't mean you have to stop eating 100% paleo. This is only the beginning!

And, we have a new class offering called...

Happy Hour Wednesday 

Barbell Club

A two hour class time to practice the major lifts: The Snatch, The Clean, and The Jerk. We will drill in technique and present programming for optimal strength gains. We will also practice accessory lifts that will help us perfect our Olympic Lifts. There will be no CrossFit WODs during this time. The gym will not be 'open' gym time during this time. Show up if you want to train like an Olympic Weightlifter for 2 hours, and follow our programming. Josh and KC will also be training during this time, but will offer coaching cues, and suggestions for attendees. If this sounds like something you might be interested in we hope to see you there! If you attend, this class will count as one of your weekly classes as part of your membership option unless you have an 'Unlimited Supernova' membership.

As always if you have any questions just let me know. Hope to see you in the gym for a workout tomorrow, or at the Potluck, or both!

Don, Ulu, and Koaia! Koai'a get's some special training time in with Mom & Dad during Saturday morning's partner wod

Workout of the Day on Saturday

Sunday Olympic Weightlifting Club Work

Warm Up:

ME DU in 2 min.

Burgner Warm Up

Barbell:

20 Min. to establish 1RM Snatch 

20 min. to establish 1RM

Strength:

Front Squat 

1 X 5 @ 70%

1 X 5 @ 75%

1 X 3 @ 80%

1 X 3 @ 85%

2 X 3 @ 90%

Conditioning:

AMRAP 5 min.

5 Bar Muscle Ups

15 Over the Box jumps (no touch box) 20/16

Rest 1:00

Then AMRAP 2 min. ME Ring Dips

THEN:

9 KB Thruster 55/35

9 Knees to Elbows

Row 500m.

18 KB Thruster

18 K2E

Row 500m.

9 KB Thruster

9 K2E