Wednesday, January 16, 2013
Tuesday, January 15, 2013 at 01:40PM SCHEDULE UPDATE- Due to the Inauguration this Monday- Balance Gym and CrossFit Balance will be closed.
Paleo Challenge dates: Sunday, January 20th. Kick off is at 2pm. Runs 30 days. Final measurment dates to be announced. Meet at CF Balance studio. Click here to review our Paleo Plan.
SIGN UP FOR PALEO CHALLENGE HERE.
Pre-registration through website prior to measurement date is required. Cost is $40. This will include: weight, measurements, bodyfat, before/after analysis, seminar, eligibility for a free month of membership, and results.
Paleo Seminar- Jimmy Bathurst/Bobby will be holding a one-hour kick-off that will cover the general paleo guidelines and give you an opportunity to ask your questions. Bobby will cover what you can and cannot eat, meal plans, and how to make the Paleo Diet fit into your everyday routine. This seminar will give you the tools for you to be successful in the challenge.
Measurements- Will take place prior to the seminar. Measurements will include: weight, and body fat caliper pinches.
Paleo General Guidelines- The rules are EAT REAL FOOD; meat, veggies, fruits, nuts and seeds. Avoid processed foods and commonly inflammatory foods such as sugar/alcohol, dairy, grains, and legumes. Simple. For our suggestions read our above posted Paleo Plan.
Affiliate League will be competing at CF Balance this Saturday! Please come out and support our athletes! Competition begins at 1:00pm and goes till 3pm.
WOD for Wednesday:
Teams of 3 complete for 18 minutes:
All teammates are working together. There is one erg. One teammate rows for meters, while teammate 2 is holding a plank hold, teammate 3 is hanging from the bar. You may only row if both teammates are in plank position and hanging. The teammate on the erg must stop pulling when a person drops from the bar or comes down from the plank. You may alternate between the hangs and planks as desired. Every two minutes you must rotate on the row between all teammates. Keep a running total of meters.
3X10 Weighted Sit-ups (Rest as needed between sets)
Post total meters to comments.
Reader Comments (1)
4460 total meters, working in pair not triplet.
3x10 sit ups with 45#.