3 Rounds
25 Power Snatch (75#/53#) and 12 Burpees.
Then..
Row 500m, then every 3rd minute, Row 400m, 300m.
Then..
50 Step Ups (35# and 24"/25# and 20") and 50 Box Jumps.
Post times and 3 Split times.
Coaching Tips: Scale load and movement to match your current fitness level. These workouts should not take more than 12 minutes to complete. If you feel that you cannot complete them in that time frame, modify them to get as much work in that time as possible. If you have never completed a 500m row in under 3 minutes, start your first row at 400m and end with a 200m row. Hold the DB's or KB's under your chin while performing the step ups. Try to do 25 steps per leg.
Reminder: CFEC's Christmas Party is this Saturday at 6:00 pm. You need to pick up a flyer at the gym and RSVP in order to get directions to the party. We are asking those who are attending to prepare a Paleo dish to share. A good time is to be had by all.
Congratulations Brian Truesdale on completing the Beginner's Class and now moving on into the regular group classes. Way to go, Brian.
Paleo Schmaleo! It’s Christmas! Who’s bringing the cookies???
Is there a Paleo cookie recipe?? ha ha I’m with you Traci, bring on the goodies. OK I know, I’m the tofu girl but I still like my goodies.
Oh, come now girls. Of course there are paleo cookies. Also, pies and cakes and any other treat. Just use almond flour in place of flour and sweeten with honey and/or dates. There are a ton of recipes out there…
xoxo,
lisab
5:30am
Charlotte 9:12/1:52-1:27-1:05/-
Liza 10:40/2:03-1:38-1:14/10:33
Emily 11:25 Rx/1:57-1:38-1:13/8:43 Rx
Jon R. 11:18 Rx/2:10-1:44-1:23/12:27 Rx
Scott 9:36 Rx/1:44-1:25-1:02/-
Newman 7:09 Rx/1:37-1:23-1:01/10:08 Rx
Paul 8:35 Rx/1:46-1:26-1:03/8:13 Rx
8am
Walt 11:47/1:47,1:32,1:06/9:48
Francisco 12:18/1:48,1:32,1:07/9:59
9am
Teshina 7:39Rx/1:51,1:33,1:09/8:17Rx
Ed M. 10:44Rx/2:00,1:50,1:13/12:00 -5BJ
Robert 9:57Rx/1:56,1:40,1:10/12:00 -10BJ
Laurie 9:37/2:17,2:00,1:27/12:00 -17BJ
Valerie 11:22/1:51,1:25,:56(mod)/7:26
Berenice 12:00 -12BP/1:57,1:30,1:04(mod)/ 12:00 -30BJ
Monica 12:00 -BP/1:58,1:48,1:14/8:04Rx
Yvette 11:50Rx/2:00,1:44,1:17/7:54Rx
Michelle St.J. 12:00 -7PS,BP/1:59,1:44, 1:21/8:28
Jennifer O. 12:00 -4BP/1:59,1:39,1:16/ 9:21
Dawn 9:04/2:05,1:52,1:15/9:54
Janie 12:00 -BP/1:52,1:52,1:17/7:57
10am
Chad 12:47 RX/1:55;1:38;1:13/9:14 RX
Tina 12:16 RX/2:00;1:39;1:12/7:10 RX
Frank 11:52 RX/1:49;1:29;1:06/10:24 RX
Lisa 9:45 RX/2:00;1:36;1:09/7:40 RX
C.J. 11:08/1:44;1:28;1:07/9:07 RX
James 13:38 RX/1:42;1:19;:57/7:19 RX
Dano 14:01 RX/1:36;1:19;:55/9:37 RX
Deanna 15:01/1:58;1:29;:54(mod)/10:58
I just remember at the last little beach party, someone, who will remain nameless brought M & M’s! I’m pretty sure M&M’s aren’t paleo. ha ha I’m just sayin… 😀
12:00pm
Kelly 11:05/2:17/1:49/1:21/8:36
Ed A. 8:32 Rx/1:43/1:25/1:05/9:14 Rx
Holly 9:08Rx/1:55/1:40/1:13/7:18 Rx
Briley 11:05 Rx/2:04/1:39/1:13/8:11 Rx
Jake 13:07 Rx/1:42/1:25/1:08/-
Dana 11:58/2:00/1:38/1:13/9:03
David N. 12:42/1:55/1:38/1:11/9:19
Re-Do
Chad 11:18 Rx
5:00pm
Steve 11:39/1:59;1:39;1:10/9:42
David K. 12:33/1:47;1:29;1:06/11:43 RX
Brandon D. 10:42 RX/1:43;1:27;1:02/11:14 RX
Bill 12:20 RX/1:48;1:36;1:07/14:01 RX
Ja’Rodd 10:45 RX/1:36;1:24;:57/12:59 RX
Susan 12:00-10 PS,12 BP/2:26;1:56;1:31/10:30
Jim D. 10:09 RX/2:09;1:45;1:12/6:34
6pm
Greg 16:00/1:45,1:32,1:09/13:45
Christine 16:37/2:40,2:19,1:45/9:29
Tyler 15:30Rx/1:50,1:30,1:06/11:55
Kristi 14:15/2:14,1:44,1:20/10:14