Friday, January 18, 2013
Thursday, January 17, 2013 at 04:03PM 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.
Shout out to Balance Gold in this upcoming weekend's Capitol Affiliate League competition. Balance Blue will be competing at CF Balance this weekend from 1-3pm. Good luck to all other teams Please come up to support! Good luck! Also, shout out to Michael Lorenzen who will be competing in the NorCal Masters this weekend!
WOD for Friday:
1.) 5X 2 Hang Clean and 2 Below the Knee Clean
2.) 5X 3 Front Squats
3.) 4:00 minutes (8 sets) Tabata Burpees (20 seconds: 10 seconds rest)
Post weights and total reps to comments.
Reader Comments (11)
As Team "Captain" for the Masters of Balance, I should add that the Masters will also be competing this weekend at Balance. We look *almost* as good as Gold in our RUN CFB t-shirts. Bring it!
Cleans: 115-125-135-145-155
Front squats: 135-185-215-235-255(2)
Burpees: 64
Front Squats: 65-85-95-105-115
Burpees: 56
Cleans: 65-75-85-95-95
Front squats: 95-95-105-115-120
Burpees: 45
Cleans: 95-105-115-115-125
FS: 95-115-135-155-165
Burpees: 64.
Cleans: 95-115-125-135-135
FS: 95-135-155-165-175
Burpees: 47
There's typo up there too - That's BALANCE "YOU'RE MY BOY" BLUE up there, not Gold.
Cleans: 60 - 70 - 80 - 90 - 95
FS: 115 - 135 - 150 - 160 - 165
Burpees: 45
Cleans - 135-155-165-175-185
FS: up to 265
Burpees: 72
Cleans: 95x4, 115x4, 135x4, 155x4, 135x4
FS: 135x3, 155x3, 170x3, 185x3, 190x3
Burpees: 61
Emily, here's my breakfast (all paleoheads, turn away)
1 serving gluten-free, steel cut oats (1/4 c dry)
add 1 tbsp pastured butter
add 1 handful blueberries
add 1 generous tsp sunbutter (no sugar added
add 1 tsp raw honey
~10 to 15 brussel sprouts, sliced thin (1/8" ish) for faster cooking
cook in coconut oil (anti-microbial benefits)
add juice of 1/2 lime
add sriracha, to taste
3-4 pastured eggs, fried
cook in coconut oil
add fresh ground pepper
use brussel sprouts to soak up the yolk
enjoy!
two additions to the oatmeal recipe:
add a handful of roasted macadamia nuts (you can buy 5 lb bags on amazon on the cheap)
add a generous dose of cinnamon
Cleans: 135, 155, 175, 205, 215 (f on 4th rep)
FS: 135, 185, 225, 255, 275